You’re not alone! Approximately 75% of US men are overweight or obese. It’s easy to see why you might find it hard to change. Being overweight appears normal, and it can be difficult to change your habits.
Hopefully, these easy weight loss tips will lighten the load and inspire you to make a change.
You’ll be surprised at how quickly you can make a difference.
Effective But Easy Weight Loss Tips for Men
If you enjoy these tips, you'll also like our article 7 Scientifically Proven Weight Loss Tips for Men.
For the ladies, 30 of the Most Inspiring Weight Loss Tips for Women.
You can do this; just believe in yourself!
Easy Weight Loss Tip #1
Set a Goal
It’s much easier to achieve something if you set yourself a goal.
In fact, you need two goals. One is your overall weight loss goal, and the other is how much you’d like to lose each week.
Keep your weekly figure low; it will be more achievable, which will inspire you to keep using these weight loss tips for men!
Easy Weight Loss Tip #2
Eat a Balanced Diet
Food is more important for weight loss than exercise, although exercise obviously plays a part!
The problem is there are so many different foods available it’s hard to know where to start.
The perfect plate eliminates this issue. Simply create every meal as ½ vegetables, ¼ protein, and ¼ carbs. You’ll get a balanced meal and start losing weight.
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Easy Weight Loss Tip #3
Prepare Your Meals in Advance
Take the perfect plate approach a step further and start prepping your meals in advance.
This means twice a week preparing your meals for the next 3-4 days.
It will save you time, and it will help to stop you from giving in to temptation.
You don’t need fast food when your meal is already prepared!
Easy Weight Loss Tip #4
Use High-Intensity Exercises
Exercise boosts your calorific burn and increases your muscle size, resulting in more calories burned at rest.
The more calories you burn, the more weight you can lose. Remember weight loss is simply consuming fewer calories than your body needs. Pushing harder burns more calories. Use high-intensity exercises to give you an advantage and burn more calories throughout the entire day.
Easy Weight Loss Tip #5
Try Intermittent Fasting
In the same vein, you can reduce your calorific content by trying intermittent fasting. Simply lower your calorie intake to 500 on two days of the week. These shouldn't be consecutive days, and you should try to go for 12 hours without eating.
Fewer calories and the possibility of ketosis (when your body burns fat cells for energy) can really improve your weight loss efforts.
Easy Weight Loss Tip #6
Drink More Tea
Green tea is known to be thermogenic, meaning it increases your core body temperature, forcing your body to burn calories to reduce your core temperature.
But it’s not just green tea that’s good for you, any type of tea will help you to lose weight. Of course, ideally, you should be drinking it without milk to avoid adding calories to your diet.
Easy Weight Loss Tip #7
Drink Water When Hunger Strikes
In times of stress, or when you’re changing your eating habits and want to reach for the cookie jar, it can be easy to think you’re hungry.
However, hunger is often confused with thirst. Before you snack, try drinking a glass of water and waiting 15 minutes. Then, if you’re still hungry, have a healthy snack.
Easy Weight Loss Tip #8
Start Weight Training Today
Weight training or strength training covers a huge array of exercises, including using dumbbells, kettlebells, or even bodyweight exercises.
This type of exercise builds muscle, which burns more calories, helping your weight loss.
However, don’t forget that building muscle means adding weight. The scales may stay the same if your adding muscle and losing fat, which is why you need to measure your waist as well as weigh yourself.
Easy Weight Loss Tip #9
Increase Your Protein Intake
Protein is the building block of all the cells in your body.
Increase your protein intake, and you’ll help your muscles and organs to repair and grow. This is especially useful if you’re starting exercise and strength training.
If you do this in conjunction with the perfect plate, you should be able to spread the protein throughout the day.
Easy Weight Loss Tip #10
Consider a Fish Oil Supplement
Fish oil has been shown to reduce the accumulation of fat in mice.
Although there is not conclusive proof of the same effect in humans, it is a reasonable conclusion.
The fact that fish oil is also good for your joints and brain makes it a worthwhile investment.
Easy Weight Loss Tip #11
Coordinate Carbs With Activity
You need carbs for energy, and trying to adopt a diet without carbs is not sustainable in the long term. However, you can coordinate your carbs with your energy output.
For example, if you wake up and exercise in the morning, then sit all day working, followed by some exercise in the evening, you’ll want to eat more carbs in the morning and evening and not so many during the day.
Easy Weight Loss Tip #12
Create a Food Journal
There is little more inspirational than a food journal. Recording everything you eat allows you to see where you’re going wrong with your eating habits.
It can also stop you indulging as you know you’re going to have to write it down.
To make sure you never miss an entry, consider adding an app to your phone and using it for your food journal.
Easy Weight Loss Tip #13
Join the FF30X Program
Get support, advice, inspiration, and motivation by joining the FF30X today. You’ll be surprised at how much difference it can make to have the support of other men working towards the same goal.
In addition, the program will hold you accountable, which is likely to make you think twice about that chocolate bar. Share your goals with your friends, family, and co-workers for an added bonus. Click the banner below to learn more.
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Easy Weight Loss Tip #14
Shrink Your Plate
The perfect plate approach helps you to eat balanced meals. However, it won’t necessarily stop you eating too much.
This will largely depend on the size of your plate!
Shrink your plate, and you’ll reduce your portion size, effectively reducing what you eat and helping you to achieve your weight loss goals.
Easy Weight Loss Tip #15
Ditch the Soda
You’ve probably heard the stories of men who have stopped drinking soda and lost 50+ pounds. You may not see this type of loss unless you drink a lot of soda, but there is no doubt that it will reduce your sugar intake and help you to lose weight.
Easy Weight Loss Tip #16
Weigh Yourself at Least 3 Times a Week
There’s plenty of conflicting advice about how often you should weigh yourself. You’ll need to decide for yourself. However, it can help to weigh yourself several times a week.
By doing this, you’ll be aware of the scales and think about them when you’re tempted. You’ll also be more motivated to keep using these weight loss tips for men if you’re seeing results.
But again, remember that if you’re adding muscle at the same time, the scales may not be moving as fast as you hope, but your waist size can still be shrinking. Measure this when you weigh yourself.
Easy Weight Loss Tip #17
Eat Eggs to Fill Up
Research suggests that eating whole eggs for breakfast will help you to feel fuller for longer and can boost your HDL cholesterol, (that’s the good one).
They are also quick and easy, which is a bonus before work.
Easy Weight Loss Tip #18
Always Take the Stairs
If you have a lift in your building, stop using it. Taking the stairs will burn more calories and elevate your heart rate, helping you to lose weight.
You’ll also be following in some great footsteps. Cary Grant is famously known for always taking the stairs.
It’s a small thing but it will make a difference.
Easy Weight Loss Tip #19
Leave the Car At Home
If you live close to work, then try walking or cycling in. It will save you fuel money and increase the calories you burn on a daily basis.
If this isn’t possible, you could try parking further away from work and walk as much as you can. Every little bit helps.
Easy Weight Loss Tip #20
Stand Up When Working
Sitting down all day is one of the worst things for posture and leads to weight gain. Work standing up as much as possible.
It’s a small change, but can make a big difference.
Easy Weight Loss Tip #21
Never Shop When You’re Hungry
Shopping when you’re hungry increases the chances of purchasing unhealthy and ready to eat foods.
In short, you’re more likely to succumb to temptation. For that reason, you should always shop after you’ve eaten.
Easy Weight Loss Tip #22
Remove Temptation at Home
There will be times when you crave a cookie or some other sweet treat. While it is good to occasionally give in to your temptations, you can’t do it too often.
To help you resist remove all the sweet temptations from your house. You can’t eat it if it’s not there!
Easy Weight Loss Tip #23
Skip the Fryer: Bake Instead
Fried food is full is unhealthy fats. Ditch the fryer and bake your food instead. Not only will you reduce calorie consumption, but you’ll also reduce your risk of heart disease.
Easy Weight Loss Tip #24
Drink Black Coffee
Coffee contains caffeine which can help boost your energy and in turn improve your calorific burn per day. That’s a good thing. Studies show you should drink 4 cups a day for a healthy heart.
However, the average latte contains 500 calories, so you’ll want to stick to black coffee!
Easy Weight Loss Tip #25
Fidgeting is simply the art of never sitting still. Any movement will burn some calories. If you never sit still, you’ll burn more calories than just sitting. Something as simple as fidgeting can help you to lose weight.
It may sound silly, but there are some great exercises you can do while sitting. Stress balls are just one example. You can also tighten your abs, do chair dips, leg raises, oblique twists, or even practice controlled breathing.
Easy Weight Loss Tip #26
Laugh More Often
Laughter is said to be the best medicine, and now it can help you to lose weight.
Research shows that laughing hard for just 15 minutes a day can burn as many as 40 calories.
That may not sound a lot, but once you start adding them up, you’ll see the difference.
Easy Weight Loss Tip #27
Never Finish a Meal
In some cultures, it is polite to finish your plate, and in others, it’s not polite! But, what is certain is that if you always finish your plate, you’re in danger of overeating.
Just because it’s on your plate doesn’t mean you have to eat it. Start by always leaving something, and you’ll soon find that you’re eating what you need to eat not everything in sight.
Easy Weight Loss Tip #28
Walk 10,000 Steps Each Day
10,000 steps is a great target that shows you been moving during the day. The more you move, the greater your calorie consumption and the better your weight loss.
Grab a pedometer or fitness watch and start walking. It’s easier than you think.
Easy Weight Loss Tip #29
Take a Picture Every Week
As well as measuring your body and weighing yourself start taking a picture every week. Do it at the same time and on the same day.
You’ll quickly spot the changes in the way your body looks, inspiring you to keep going.
Easy Weight Loss Tip #30
Exercise Every Day
Eating right is essential to weight loss, but exercise will help your weight loss goal and make you healthier.
Allocate yourself a slot in your daily schedule, pick an activity, and stick to it.
The choice of exercise is almost irrelevant. It should be fun to help you continue doing it. This will build a habit which encourages calorie burn and a healthier lifestyle.
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You Can Lose the Weight
The secret is in making small changes to your lifestyle. These are much more sustainable than big changes. Remember, you’re not just eating to lose weight. The plan is to build a healthy lifestyle that you’ll stick to forever.
It doesn’t matter if you fall off the wagon occasionally as long as you get back on. That’s what these weight loss tips for men, the 1-day meal plan, and the FF30X program are here for; to inspire you to get back on the wagon and keep going.
Believe in yourself, and you’ll be the one inspiring others to lose weight and feel fantastic!
Your new friend & health coach,
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.
*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 and weight loss tips for men.