Knowing you need to lose weight is not the same as being able to do it. Let’s face it, getting out of bed to run 5 miles every morning and then eating lettuce all day is just not an attractive option.

weight loss strategies for older menYou need to develop a strategy. This is the only way to achieve the results you want and need. This short guide to the best weight loss strategies for older men will help you with the transition.

The real issue is not actually losing weight. It’s the fact that no one warns you that as you age, your metabolism starts to slow. A low metabolism makes it harder to lose and easier to gain.

Fortunately, these weight loss strategies for older men can help you without the need to count calories every day.

Of course, there is no magic solution. But as these weight loss strategies for older men will show you, it is possible to lose the weight and keep it off by making a few simple changes to your lifestyle.

The best part is that these changes are easy to implement and can become part of your life. You don’t need to stop eating certain foods or count every calorie. Just adopt one or all of these weight loss strategies for older men!

Strategy 1 – The Perfect Plate

Maintaining a proper diet is the most important step in weight management. Your body needs to consume fat, carbohydrates, protein, and vegetables.

The question you face every day is how much of each should you be consuming to lose weight?

In reality, it is easy to get the balance right. All you need is a plate and some meal ideas from our free 1-day meal plan.

perfect plate best weight loss foods for menThe perfect plate focuses on having half a plate of vegetables, ¼ of carbohydrates, ¼ lean protein, and a little fat.

One of the best weight loss strategies for older men is to understand and use portion control of macronutrients.

  • Vegetables – You know what these are! It is best to opt for fresh green vegetables and always choose the ones you enjoy.
  • Lean Protein – Focus on low-fat meats that have been organically raised. Chicken, beef, turkey, trout, salmon, and even whole eggs are great sources of protein.
  • Carbohydrates – Not all carbs are equal. You need to focus on ‘slow carbs’. These are foods like brown rice, bread, berries, and oats. Fast carbs that are present in white foods, including bread and rice, should be avoided.

Let us do the heavy lifting for you! Download our free 1-day meal plan to get started with a deliciously effective new way of eating.

The perfect plate one of the best weight loss strategies for older men that you’ll come across. The biggest part is identifying the foods you should be eating, pre-plan your meals if you wish and then balance the portions on your plate.

You can start doing it today and keep going forever!

Strategy 2 – High-Intensity Workouts

Eating healthy helps you to lose weight. Like the other two weight loss strategies for older men show, it is easy to adjust your eating habits and start losing weight.

weight loss strategiesBut to really get the fat-burning machine going, it’s a good idea to start exercising.

The great news is that you don’t need hours of free time to get in a good workout.

If you haven’t done any exercise in a while, then you need to start slowly and build up your fitness. This can be done by walking, jogging, or cycling.

However, high-intensity workouts are generally found to be more effective and can be completed much quicker.

The more work you're able to do, the better shape you'll be in. Obviously, it is important not to overdo it, but you'll have to be the judge of that.

A high-intensity workout, also known as HIIT, involves a short burst of energy to complete an activity followed by a short rest period.

high intensity weight loss strategies for older menAnother exercise is immediately continued for a short period, with another period of rest.

There are different versions of HIIT. The Tabata, which is exercising for 20 seconds, then have a 10-second break. You should aim to complete 3 minutes for each exercise, ideally doing 7 or 8 exercises total.

If this is too much to start with, then do 1 minute for each exercise and work your way out.

That means you can start losing weight in just 7 or 8 minutes, and the full routine will only take you half an hour!

Other HIIT routines offer different rest periods and exercise periods. Take a look at this article to give you some excellent examples of how to get started with HIIT.

Once you’ve started the habit of doing HIIT, you’ll find that this is actually enjoyable, and it will help you burn the fat!

Strategy 3 – Intermittent Fasting

Intermittent fasting is one of my preferred methods of losing weight. I know it works because I’ve successfully used it!

intermittent fasting weight loss strategies for older menOne of the most common methods for intermittent fasting is to choose two days a week, preferably not next to each other. On those two days, eat only 500 – 600 calories. The rest of the week you eat normally.

Yes, I said there was no calorie counting. But with a little help from our free 1-day meal plan, you’ll find this is a simple process, and you only need to do it twice a week!

For the rest of the time, you can eat as you normally do.

While avoiding certain foods will help you to lose weight faster, intermittent fasting will reduce your overall calorific intake helping you to lose weight.

If you prefer, you can fast for 24 hours once or twice a week. However, this is one of the most difficult weight loss strategies for older men as the first approach to fasting.

intermittent fasting weight loss strategies for older menAlternatively, try fasting for 16 hours every day. Your sleep time can be included as part of your fast. You then eat normally during the other 8 hours.

Intermittent fasting works because it deprives your body of easily available glucose. Your body then needs to convert fat into ketones to create an alternative source of energy. You don’t need to be exercising for this to happen. You use energy all the time to power your organs and muscles.

Key Takeaway

By removing the easy energy sources (sugar and carbs) for a period of at least 8 hours, your body transitions into the fat-burning mode known as ketosis.


This is one of the best weight loss strategies for older men because it is so easy to start and adhere to.

Combine All Three Weight Loss Strategies For Older Men

The first step in using one of the best weight loss strategies for older men is to commit to a weight loss plan.

This requires you to feel motivated. A special event can often be enough to get your motivation going.

But to keep it going for the long term, you need to build long-term habits. You can do this by creating a routine and sticking to it.

All of these strategies work fairly well on their own, but adopting them all is the very best method to achieve results. Start by downloading our free meal plan and making a commitment to a healthier lifestyle.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss strategies.