Here at The Fit Father Project, our No. 1 mission in life is to help men lose weight and get healthy for their families.
Here are the 7 proven weight loss tips for men you're about to discover:
- How to turn healthy eating into a lifestyle – not a diet.
- How WATER can help you beat hunger cravings.
- Which exercises will burn the most fat in the shortest time.
- How BUILDING MUSCLE is actually the No. 1 key to losing weight.
- How sleeping more will actually aid weight loss.
- Why tracking your weight is a key success habit.
- When (and how) to reward yourself for weight loss success.
Ready to learn more? Buckle in and enjoy these scientifically-proven weight loss tips for men!
Tip 1 – Screw Diets; Start a Lifestyle Eating Plan
Here's some “real talk” – man to man.
We both know there are a million and one types of “diets” out there. Low carb. Keto. Paleo. Vegan. The list goes on and on.
The problem is that the mentality behind “dieting” is a short-term quick fix.
If you're like me, you want to lose weight and keep it all off long-term with a healthy eating plan you'll actually enjoy sticking to.
That's why we want you to focus on starting a healthy lifestyle eating plan – one that is not overly restrictive or complicated – so that you can succeed long-term with weight loss.
To make this first tip incredibly valuable, we are going to take a bit of time to break down exactly how you should be eating to lose weight as a man.
Here are a couple of simple “lifestyle eating” weight loss rules to follow:
Rule 1: Eat roughly every 4 hours to control your hunger and blood sugar.
Skipping meals will leave you starving and more likely to over-eat.
Eating too many small meals is very difficult on a busy schedule and will actually make you more likely to slip up and over-eat as well.
Here’s a good example of how to time your eating for weight loss:
- Breakfast – 8 am
- Lunch – 12 pm
- Healthy Snack – 3 pm
- Dinner – 6:30 pm
Learn when to eat your meals so you can practice the correct meal timing to lose weight!
Rule 2: Each of your meals should contain a balanced mix of Proteins (40%), Carbs (35%), and Healthy Fats (25%).
Here at the Fit Father Project, we call these portion guidelines “building perfect plates.”
To make a perfect plate for weight loss, here’s exactly what you should do.
Fill ¼ of your plate with lean protein.
Protein is the cornerstone of any good weight loss diet, because it suppresses appetite, increases your metabolism, and also helps in building and maintaining lean muscle tissue.
Fill the next ¼ of your plate with healthy carbs.
Contrary to popular belief, carbs won’t make you fat!
Too many of the wrong types of carbs (especially sugar) will make you fat.
Good carbs are needed to provide our bodies with energy in addition to adding good “bulk” to our meals to keep us full.
Good carb sources include sweet potatoes, brown rice, oatmeal, quinoa, and lower-sugar fruits (grapefruit, organic berries, pears).
Add a small serving of some healthy fats.
Healthy fats are essential for many functions in the body – from controlling hunger to producing key hormones and reducing inflammation.
We want you to include healthy, low-processed fats from fish, oils, nuts, and seeds to your diet in moderation.
Good fat sources include ¼ avocado, 1 tbsp olive oil, ¼ cup nuts, 6-8 ounces of fish.
Important: Even though consuming healthy fats can be your weight loss friend, we want to be very conscious of the proper serving size.
Fat has a lot of calories and eating too much fat (and consequently calories), no matter how “healthy” the fat source, will set back your weight loss efforts.
An average fat serving per meal should be around 15-20 grams for most guys.
For exact recipes to follow, check out the Fit Father Meal Plan inside our Fit Father 30X program.
Lastly, fill the remaining ½ of your plate with veggies.
Veggies help improve your digestion, lower cholesterol, improve your blood sugar control, and provide your body with the vitamins and minerals you need.
Add any kind of vegetables to your meals.
For a complete list of the best foods to eat, as well as some of the best fat-burning recipes, click here to get a FREE copy of our 1-Day Weight Loss Meal Plan.
Following a structured plan like this makes weight loss eating so much easier, because there is less guesswork.
Having a simple, laid-out meal plan makes weight loss 100 times easier!
Here’s A Free Weight Loss Meal Plan For Busy Men 40+
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...
Tip 2 – Drink 100 Ounces of Water to Control Your Hunger and Increase Your Energy
Ah, good old H20.
It is said that water is the life-source of all living things, and for our bodies to function optimally, this statement could not be more true – especially when it comes to weight loss.
Dehydration causes all sorts of issues within our body, including headaches, tiredness, lethargy, confusion, changes in mood, and lowered concentration.
And the problem is that so many of us are chronically dehydrated because we often get so busy we simply forget to drink enough.
When it comes to helping with weight loss, we absolutely want to increase our water consumption.
Water can act directly as an appetite suppressor and make you feel fuller for longer.
Water also plays a key role in helping our cells burn fat and helping us feel energized.
In fact, a study published in The Journal of Clinical Endocrinology and Metabolism states that drinking 500 ml of water increases metabolic rate by 30%.
The studies were first carried out on ‘normal weight’ men and women and then a crossover trial was later conducted with ‘overweight and obese’ subjects.
The results of both studies showed the same results.
So how much water should you be drinking to lose weight?
Your hydration goal should slot in somewhere around the 85-100 oz of water each day (approximately 3/4 gallon).
Following the example above, you could increase your metabolism for 5 hours each day if you drank to the higher end of 3 liters.
In this video, we give you some quick tips and targets for you to hit your daily hydration levels.
Tip 3 – Make 30 Minutes of Daily Activity Your Priority
There is a huge misconception about weight loss that we need to do complicated workouts to see results.
In truth, research shows that a good meal plan coupled with 30 minutes of daily activity is enough to seriously kickstart weight loss results.
Your 30-minutes of daily activity can be a structured workout like we advocate in our FF30X program, but it doesn’t have to be formal exercise!
You could do some gardening or housework, walk the kids to school, walk the dog, ride your bike, or simply get frisky with the spouse.
There is a huge number of activities that can help you lose weight.
The “secret” is to find a daily activity that you enjoy, so you are more likely to actually sustain it.
Pro Tip: One thing we advise AGAINST is rushing headlong into an intense exercise plan (like five sessions of CrossFit each week or running five miles each day) when you're starting out.
Intense exercise when your body is not yet accustomed to training will almost certainly cause debilitating soreness, lack of motivation, or worse still … serious injury.
If any of these things happen, you will give up on your program, and set yourself back a good few months!
The key point here: A healthy diet is the No. 1 most important part of losing weight.
Pair a healthy diet with 30-minutes of daily (enjoyable) activity, and you will be on the sustainable path to losing weight, staying motivated, and actually keeping it all off for good.
To help you see faster weight loss results from the most time-efficient activity, click the box below for our FREE 24-minute no-nonsense fat-burning workout that you can do at home or the gym.
Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+
This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…
Tip 4 – Build Muscle Mass to Lose More Weight
Many guys don't realize that your muscle mass is a key foundation for your metabolism.
The more muscle you have (or build), the more calories your body burns every day on autopilot.
That's why here at the Fit Father Project, we show you how to build muscle and burn fat with short, metabolism-boosting workouts.
We're not talking about becoming Arnold here, but just increasing your muscle mass in order to make you more efficient at burning calories.
Doing an activity that will increase muscle tissue will put you on the right path when it comes to shedding pounds of body fat.
To increase muscle tissue, you will need:
- An exercise that works your muscles (weights or bodyweight)
- To progressively increase the resistance (weight) you use over time
If you are just beginning or returning to exercise, start with a good bodyweight circuit three times per week.
Studies show that resistance activities help to maintain or increase muscle mass, which in turn increases resting energy expenditure (metabolic rate), aids in increased fat loss, and improves your body’s overall strength and efficiency.
Cardio is fine for becoming a bit more fit, but if you really want to lose weight and transform your metabolism into a fat-burning machine, resistance and strength training is the best option by far!
As you'll discover in this video, there's a specific type of strength training called Metabolic Resistance Training (MRT) that will give you the best results.
Tip 5 – Sleep More (a Minimum of 7 Hours)
Most guys don't realize that getting quality sleep is one of the most important aspects of losing weight.
During sleep, your body burns fat and regulates all your key metabolism hormones – including growth hormone, cortisol, insulin, etc.
Without getting too “sciency,” if you miss out on sleep, your body will not lose weight effectively.
And the weight you do lose will come from muscle.
A study from the American Journal of Clinical Nutrition found that the resting energy expenditure of those that slept more than 8 hours per night was 5% higher than those who slept less.
They also burned 20% more calories after a meal than sleep-deprived people.
Also, sleep can help make sure that what weight you do lose from healthy eating and daily activity is mostly fat – not muscle.
A study from the University of Chicago compared the weight-loss results of people that slept 8.5 hours per night versus those sleeping only 5.5 hours.
Although both groups ate the same number of calories (1,450 calories per day) and both groups lost about 6.5 lbs, more than 50% of that weight was fat for those sleeping 8.5 hours compared to only 25% for those sleeping 5.5 hours.
Based on this research, you should get an absolute minimum of 7-8 hours of sleep per night, or 8.5 if you can get it.
These 7 ways to sleep better will improve your sleeping habits, helping you to wake up rested in the morning.
Tip 6 – Monitor, Evaluate, and Course Correct
As you may know from direct personal experience, losing weight is a journey that requires consistent monitoring and course-correction to both keep you accountable to the plan and motivated to continue.
We get it, the idea of measuring your body and regularly stepping on the scale fills a lot of guys with dread.
But, tracking your weight loss progress can actually be one of the most motivating parts of the whole experience.
A two-year Cornell study, published in the Journal of Obesity, found that guys who frequent self-weighing and tracking results on a chart were not just able to lose more weight than the “non-trackers” but also keep the weight off long-term because they stayed accountable to a tracking habit.
Tracking your results on a regular basis also allows you the option of making changes if you find you are not hitting your goals.
You will be surprised how small tweaks in your plan can have huge benefits!
Tip 7 – Reward Yourself!
What? A reward? Awesome!
Allowing yourself a planned reward meal each week will help to satisfy cravings you may have for food you are missing.
Things that usually top the list include pizza, hamburgers, or ice cream. Maybe your treat food is something different?
Whatever it is, plan a meal where you can enjoy that food without feeling like you have overindulged or fallen off the wagon.
As well as the psychological benefit of having a cheat meal planned, there is a scientific reason too.
Leptin, a protein produced by fat tissue helps regulate body weight and fat mass by impacting appetite and energy balance.
Constant dieting will eventually lead to caloric deficits that cause energy levels to plummet.
The higher calorie intake provided by your cheat meal will help your body maintain energy levels needed to continue dieting and exercising.
Having one free meal planned into your weekly nutrition plan will actually be beneficial to your weight loss goals! BONUS!
We outline the 5 rules you need to follow when doing a cheat meal inside the bonus training that comes with our Free 1-Day Weight Loss Meal Plan.
Bonus Tip 8 – Find Your “Weight Loss Why”
In many respects, we should have put this last “bonus tip” FIRST in this guide.
Weight loss is not just about KNOWING which foods to eat and how to exercise.
Successful weight loss boils down to finding the deep, driving emotion inside of you that will enable you to stay consistent throughout the journey.
Why do you REALLY want to start exercising and eating healthily?
For most guys, the real “WHY” answer runs far deeper than getting rid of belly fat and losing weight.
My “Weight Loss Why” is to stay healthy to provide for my two boys and wife.
- Your “WHY” will be the thing that inspires you not to give in to temptation when all you want to do is reach for the chips or cookies.
- Your “WHY” will be what drags you to the gym when it's raining and cold outside and all you want to do is curl up on the sofa in front of the TV.
- Your “WHY” will be your encouragement when you want to give it all up and go back to being inside your comfort zone.
Because finding your motivation is so important, here are a few personal questions you can ask yourself to get some more clarity on WHY you want to lose weight:
- Do you worry that your partner doesn’t find you attractive anymore?
- Do you get anxious and shy in the summer or on vacation when other guys are taking their shirts off?
- Do you get fed up with not fitting into the clothes that you want to wear?
- Does being overweight have an effect on your self-confidence or self-worth?
If any of these are your reason to start eating healthier and moving more, they will be your motivation to push on when you feel like giving up.
How do you find motivation for weight loss, working out, or sticking to a healthy diet? By finding your “why-power”! This video will show you how.
Because You Read This Article, Here's What To Do Next …
As proven and powerful as these weight loss tips for men are, knowledge without implementation and action will get you ZERO weight loss results.
Now is the time to take action on these weight loss tips for men and get yourself into the best shape of your life, for yourself and your family.
Here's what I recommend you do now to get started:
1. Download a free copy of our 1-Day Weight Loss Meal Plan right here.
Our team will email you the full meal plan. Inside that plan (and the free bonus email training we'll have our team email as well), you will discover exactly what to eat, how to exercise, and how to get (and stay) motivated to lose weight.
2. If you are ready to jump into a complete step-by-step program, then you'll want to check out our Fit Father 30X program that has helped over 10,000 fathers lose over 75,000 lbs of fat.
Getting these weight loss tips for men out to others and helping more men get fit for life is our mission here at the Fit Father Project.
If you want support losing weight, we are the team to help you win!
This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…
Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts
This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.
If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…
*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 tips for men.