Nutrition Articles

3 Weight Loss Tips for Men

Weight Loss & Fitness FAQ's from Regular Guys

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But you don’t need a six pack to greatly reduce your health risk. What you want is to lose your keg—to be able to lay down flat on your back without your stomach sticking up higher than your rib cage.

The other things that help men to lose weight more easily, such as more muscle mass and more testosterone, can be used to your advantage when it comes to shedding that dangerous visceral fat—but only if you use those muscles— by doing plenty of cardio exercise and strength training along with watching your diet.

Although you will have weeks where you lose more weight, and weeks when you lose little to nothing, the ideal rate of weight loss for men is still between one-half and two pounds per week (towards the higher end if you have more than 40 pounds to lose and the lower end if you are closer to your goal weight).

To learn more about the weight loss differences between men and women, read ”Gender: Does it Really Make a Difference?”

I’m trying to build muscle and also lose fat. Do I need to eat more protein or avoid cardio?
No. Eating extra protein doesn’t build muscle tissue and, unless you’re doing something excessive, cardio exercise won’t cause you to break down muscle tissue.

You do need adequate protein intake so that your body can repair and rebuild your muscles after exercise—that’s when the growth in size and performance actually happens. But a diet that provides 15%-35% of total calories from protein is plenty to meet this need, and there’s no muscle building advantage to eating more than this amount of protein. People who do a lot of strenuous physical activity, either as work or as extended bouts of training or exercise, may do better to stay towards the higher end of that recommended protein range, but there’s no evidence to suggest that going over 35% is necessary or beneficial. It’s the work that your muscles to do (specifically, working to fatigue when weight training) that induces muscle growth and development—not how much protein you eat.
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About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

Member Comments

  • PSMITH98
    Thanks for these 3 tips for losing weight for men, I liked them most...

    You can use Thinnest.org as well. - 5/20/2014 1:39:34 PM
  • ELHAM711
    Great information
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  • Good article! - 3/12/2013 9:38:54 PM
  • Thanks for the article. I lost 70 pounds in 2010-2011, but I've actually gained 5-10 pounds in 2012 despite running like a freak and doing various other exercises. I just need to get back to the basics of logging everything I eat fastidiously. This article contains some great pointers.

    I just wanna lose these last 25 pounds!!!!!!!!!! - 7/2/2012 11:00:48 PM
  • DUFFYF1
    now something for men - 7/2/2012 8:43:19 PM
  • BIGJEFF6
    Great article I'am a truck driver and it's real hard, but this gives me a little hope. - 7/2/2012 11:39:24 AM
  • TNSFIT
    At last - I was about to quit SparkPeople as it appears to be SparkWomen. Keep it up with articles like this please. - 7/2/2012 11:03:32 AM
  • RJBRAD73HUSTLE
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  • Agreed! Articles for men are much overdue. I'd like to see more about weight loss while gaining muscle. Maybe a diet plan can be created for me. - 1/3/2012 8:28:54 AM
  • I'm with Dacius on this. Well-written article but nothing really all that new. The issue of differential paces of weight loss can come between my wife and me, if I am not careful. - 1/3/2012 6:35:59 AM
  • Thanks for the great information. I'm reading everything on this site to help me get into shape and stay that way. - 2/2/2011 5:29:40 PM
  • Whoo hoo an article for us guys!!! Nothing in the report was new to me, but ti was well thought out and putntogether which made a very nice summarybof what to do and why when us guys read about weight loss in a female laden world ( sparkpeople :)).

    Thanks for the article. - 4/27/2010 8:41:39 PM
  • My boyfriend is trying to loose weight, he is alittle overweight, with almost all the fat in his core area and face, but he constantly complains about a bad knee, he already has had surgery on one ACL and the other on now bothers him so he never wants to do cardio, only weights. I dont know if weights alone are going to help him loosew to 10 to 20 lbs. We dont have pool at our gym so swimming is out of the question, does anyone have any ideas how he can loose the fat? - 1/27/2010 6:15:29 PM
  • I know I'm a woman, but I have the "easy to lose" belly fat. As a massive apple shape, I have learned that this fat is the HARDEST to lose! I have gotten TOO skinny in a few places, and yet my stomach hangs out as though I'm seven months pregnant. One day I hope it will go down, but so far...no luck! - 6/29/2009 7:34:26 PM
  • Thanks for the great information! - 1/3/2009 8:47:27 AM

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