How to Lose Weight for Men

Achieving and sustaining a healthy body weight is vital for a healthy lifestyle. That’s because people with obesity are at higher risk of high blood pressure, heart disease, and poor cardiovascular health — alongside many other health conditions.

Yet studies have shown that overweight men are at even greater risk than women.

Here, we’re sharing some ways for men to take control of their body weight and improve their overall health. But not every man is the same. And one diet plan that works for someone else might not work for you.

With that in mind, we have four weight loss plans for men (plus a couple of bonus options) to choose from. Let’s find the one that’s right for you.

4 Weight Loss Plans for Men

1. The Mediterranean diet

The Mediterranean diet gets its name from the idea that it’s the traditional diet of those living around the Mediterranean — in the likes of Italy, Spain, and Greece. It is based mainly on high vegetable consumption, alongside a moderate intake of proteins.

It has been found to help weight loss and weight maintenance. Meanwhile, studies have associated it with a lower risk of diabetes, heart disease, and even prostate cancer.

Focus your diet on natural fibres, such as legumes, while ensuring you eat as many veggies as you can.

Yet it doesn’t have to be all plant-based. Lean proteins such as fish and healthy fats like olive oil are very welcome. Just steer clear of the refined carbs and processed meats and sugars.

2. High protein diets

Proteins are known to fill you up. That means you are much less likely to give in to cravings and snacks, and you’re more likely to reduce your calorie intake overall. This has been found to help you lose weight in the long term.

That is the theory behind high-protein diets. But this diet shouldn’t just be based on red meats or processed meats. Instead, the leaner the protein, the better. Choose white meats or fish – or plant proteins such as legumes or nuts – rather than the fattier options.

Alongside helping you lose weight, protein diets help you build muscle mass and keep it. But that won’t work all by itself. To build muscle, strength training workouts or other forms of physical activity are a must.

3. Whole food plant-based diets

Another weight loss plan for men is the whole food plant-based diet. This doesn’t have to be a vegan diet – although fully plant-based diets are proven to help weight loss – but it does have to be plant-led.

So, for this diet plan, put away your meat and fish for special occasions only and embrace the low-fat world of whole grains. These are things like brown rice, quinoa, whole oats, and other unrefined grains. Unlike highly processed grains, these are much more nutritious and more filling. That means you are less likely to want to eat more later on.

Of course, eat all of the fruit and veg you want, too.

Studies show that people who follow plant-based diets are more likely to lose more weight than those who follow non-plant-based diets (over 18 weeks).

4. Low-carb diets

As the name suggests, low-carb diets are eating plans that restrict the number of carbohydrates in your diet. Carbohydrate is a very energy-intensive food group that includes things like pasta, rice, potatoes, and bread, which are broken down in your body into sugar.

Rather than carbs, your meal plan should focus on protein, healthy fats, and vegetable fibres. This way, you will reduce your appetite and body weight while reducing your cholesterol, blood sugar levels, and blood pressure.

There are different ways to do a low-carb diet. While you can try the keto diet (which involves cutting carbs almost entirely), you can get many benefits from simply restricting your carbohydrates.

2 Extra Diet Plans for Men

While those outlined above are some of the most popular weight loss plans for men, they’re not always the best diets for everyone.

Here are a couple of other options to consider:

• Intermittent energy restriction (IER): Also known as intermittent fasting, IER is a meal plan in which your meals are restricted to particular times of the day or week. For example, you could fast for a day a week or limit your meals to between 1pm and 9pm a day. One study found that intermittent fasting can help you lose 3-8% of your weight over 24 weeks.

Find out more: What is Intermittent Fasting and Should I Do It?

• Meal replacement: Meal replacement does exactly what it says on the tin (or can or packet). It replaces one or more meals a day with a low-calorie shake, bar, or smoothie. The evidence suggests that this can make body fat loss easier by taking the stress out of meals while giving you all the nutrients you need

We’ve got all the info here: Weight Loss Meal Replacement: Things to Consider

What is the Best Way for a Man to Lose Weight? More Tips

Losing weight is not just about what you eat. Alongside your healthy meal plan, there are some important things that you should consider too:

• Stay active: Physical activity is perhaps the most important thing a man can do to lose weight. Dietitians and doctors recommend 150 minutes of moderate physical activity a week.
• Sleep: During the night, your body is working to make you as healthy as possible. Sleep regulates your energy levels, your food cravings, and your mood — and it’s an essential ally in the struggle to lose weight. Sleep supplements can help.
• Cut down on alcohol: Whatever you eat, your weight loss strategy needs to be accompanied by reduced alcohol consumption. Alcohol adds to your daily calorie intake and reduces your body’s ability to burn fat.

Key Takeaways

What is the best weight loss plan for men? That will depend on you. While some men prefer a high-protein diet, others get better results from a plant-based whole-grain diet. It’s up to you to choose your preference.

But whatever you do, sleeping, exercising, and reducing your alcohol consumption will be crucial to success.

FAQs

What Should Guys Eat to Lose Weight?

What you should eat to lose weight is up to you. But you have some options. The best foods for weight loss include natural fibres, plant-based proteins, and a range of vegetables. Keeping portion sizes small, and your lifestyle active will help, too.

How Much Weight Can a Man Lose in 3 Months?

Some dietitians suggest that you can lose as much as one to two pounds (about 0.5 to 1kg) a week. Yet this is quite unlikely to be sustainable over three months.

More important than short-term thinking is a commitment to long-term changes. It’s better to make diet changes you can stick to than losing weight quickly and then putting it back on.

While we've ensured that everything you read on the Health Centre is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It should never be relied upon for specific medical advice. If you have any questions or concerns, please talk to your doctor.