Losing weight isn’t just about looking good—it’s about feeling good, boosting energy, and prioritising your long-term health. But here’s the catch—quick-fix diets and unsustainable workout fads won’t get you there.
Nor is sustainable weight loss about giving up all the tasty stuff; it’s about creating a balanced approach that works for your lifestyle.
After falling into the trap of putting my health and fitness behind other things, I made healthy changes to my daily routine to lose weight.
But I did it in a way that after losing excess weight, I am able to sustain healthy habits which has mad a big difference to my health and fitness.
Using this experience, this guide dives deep into sustainable weight loss strategies designed for men. Helping you build a healthy lifestyle that lasts.
So forget crash diets and extreme calorie deficit. This is about making achievable, long-term changes to fit into your busy life as seamlessly as catching your favourite game on Sunday.
What is the Best Weight Loss for Men?
Let’s tackle the million-dollar question: what’s the best way to lose weight? Here’s a list of factors that used together is a proven strategy to help you lose weight and sustain a healthier lifestyle:
- Prioritise a balanced diet
- Build an exercise habit
- Sleep well
- Lift Weights
- Stay hydrated
- Be active
1. Prioritise a Balanced Diet
You’ve probably heard it a thousand times: “Eat a balanced diet”. I know it sounds like a cliché, but there is a reason for that – it’s true.
But for many, the nutrition part of their weight loss plan is the hardest to maintain.
The reality is, and there’s no getting away from it …
The biggest factor for weight loss is the calorie intake.
Calories determine weight loss
Regardless of what you eat, the number of calories determines how much weight you gain or lose.
It’s as simple as that – calories in vs calories out.
Yet, to have weight loss sustainable over a period of time and in a way that is good for you, having a healthy diet is a big deal.
The role of protein and fats
The priority for anyone wanting to lose weight is to focus on eating enough protein and healthy fats. These two macronutrients are essential for your body to function.
Also, protein will help with muscle building.
Carbohydrates are non-essential, and while I am not stating you should cut carbs out, protein and fats are more important.
So make sure to eat enough protein and fats first, and then you can use carbs for the rest of your calorie allowance.
Now, I recognise that there are various diets, and there is no such thing as one specific diet being the only one to use. Different diets have their own advantages and disadvantages for various people.
But in general, the good ones generally have one thing in common. Eating whole food as often as possible.
Eating whole foods for the majority of the time and staying away from processed foods as much as you can will have a positive impact on your health. This means that when you decide to have a treat, the negative effects on your body are relatively low.
In other words, if you eat real food 85% of the time, enjoying treats for the other 15% won’t do you any significant harm.
Another thing to avoid is crash diets that restrict your calorie intake to an extreme amount. These might help you start losing weight quickly, but the results don’t last. In fact, it usually ends with you not being able to sustain the diet and end up rebounding the weight back on.
Don’t Fear Healthy Fats
Fat isn’t the enemy—trans fats are. So, include healthy fats such as avocado, olive oil and nuts. The key is moderation; even healthy foods can add up in calories if overdone.
Improve Your Eating Habits
Developing healthier eating habits can help you lose weight without feeling deprived. Start by eating regular meals, such as breakfast, lunch, and dinner. Cut back on sugary drinks, and swap foods such as white bread for whole grains.
A simple way to manage calorie intake is to use the plate method. Half of your plate is reserved for veggies, a quarter is saved for lean protein, and the rest with healthy carbs like quinoa or brown rice.
This approach naturally helps you eat fewer calories without the need to count calories. Although, tracking your calories gives you a massive advantage to successfully lose weight.
2. Build an Exercise Habit
Many men start an exercise plan with tons of motivation and are super determined. However, as the motivation dwindles, so does the amount of time they exercise. Eventually, leading back to where they were.
So the secret to exercising regularly is to make it a habit. Something that you do without having to find the motivation.
You do it because the long-term benefits are important to you, and you have learned to be disciplined.
One of the best ways to help make exercise part of your daily life is to schedule your exercise routine. This helps to prioritise exercise over other things so that you stay committed.
So, aim for at least 150 minutes of exercise per week. Staying active should feel like a lifestyle change, not a punishment.
3. Sleep
Sleeping plays a significant role in your general health. Sleep can influence:
- Weight Management
- Cognitive Function
- Emotional Well-being
- Immune Function
- Cardiovascular Health
- Hormonal Balance
Research has shown that both insufficient and excessive sleep is linked with higher weight.
So make sure you hit the pillow and get that sleep.
4. Lift weights
Obviously, physical activity can speed up the process of losing weight. Although the amount of calories used during exercise is small compared to the time spent exercising, regular movement will burn extra calories.
However, resistance training will help you to build lean muscle. So when you do lose body fat, you’ll have a strong muscular physique.
More importantly, lifting weights has a ton of other overall health benefits. Here are a few key benefits:
Improved Joint Health
Weightlifting helps strengthen the muscles around the joints, providing better support and stability. This can be particularly beneficial for men as they age, as it can reduce the risk of joint injuries and other conditions such as arthritis.
Enhanced Bone Density
Regular weightlifting stimulates bone growth and increases bone mineral density. Making it an excellent defence against osteoporosis and age-related bone loss. This is especially important for men, as they are also susceptible to these conditions as they grow older.
Boosted Metabolism
Weightlifting contributes to an increase in lean muscle. This elevates your metabolism. This means men who incorporate weightlifting into their fitness routine can enjoy burning more calories at rest. As a consequence, it will help with weight management and potentially reduce the risk of obesity-related health issues.
Promoted Longevity
Engaging in strength training exercises is associated with a longer lifespan. It helps to combat the natural decline in muscle mass, otherwise known as sarcopenia, that happens as you age. Which ensures better functional fitness and overall vitality throughout life.
By incorporating weightlifting into their fitness regimen, men can reap these additional benefits alongside achieving a well-defined muscular physique, making it a holistic approach to health and longevity.
5. Stay Hydrated
Drinking enough water might seem basic, but it makes a difference. Staying hydrated can curb overeating since your body sometimes confuses thirst with hunger. Plus, water is calorie-free and helps improve your metabolism.
Pro tip: start your day with a big glass of water and sip consistently throughout the day.
6. Be active
Generally being active throughout the day can have a positive effect on weight loss, and I’m not talking about exercising at the gym or going for a run. Just simply moving your body at regular intervals can lead to a significant amount of extra calories being burned.
If you’re someone that sits down at a desk for most of the day, then being active throughout the day can be challenging.
Yet, walking around the office now and then, taking the stairs instead of the elevator are small but healthy changes that you can do.
In fact, a study published in the American Journal of Clinical Nutrition found that fidgeting while sitting down increases energy expenditure by around 20-30%.
What Body Fat Percentage is Sustainable for Men?
A body fat percentage between 10-20% is generally considered sustainable and healthy for men. It’s a range where you can maintain good muscle definition without feeling like you’re on a restrictive diet plan.
To get an idea of what the range of body fat percentage looks like, here is an image from Wolf Coaching:
For context, body fat percentages below 10% are typically reserved for athletes and fitness competitors.
Sustainable weight loss is all about finding your sweet spot. In other words, a healthy way to maintain your weight without constant struggles.
Sustaining Progress to Lose Weight
Once you’ve started your weight loss journey, how do you keep the momentum going?
Well, it’s all about building a routine that feels second nature.
Overcoming Challenges
Life throws curveballs—stress, busy schedules, or an unexpected lads night out. Instead of feeling guilty for occasional slip-ups, focus on consistency over perfection.
Here are some tips for navigating roadblocks:
- Plan ahead: Keep healthy snacks and a healthy eating plan to avoid reaching for unhealthy snacks.
- Find support: Whether it’s a friend, coach, or online community, accountability can keep you on track.
- Be flexible: Weight loss efforts don’t have to be all-or-nothing. Adjust your exercise habits or eating patterns as needed.
Maintaining Momentum
Motivation can wane after a few weeks, but building healthy habits will carry you through.
- Switch it up: Change your physical activity routine to avoid burnout. More exercise variety keeps it fun.
- Reward yourself: Celebrate milestones with non-food rewards, like new workout gear.
- Reflect on progress: Keep track of how much weight you’ve lost and how your lifestyle changes are improving your overall health.
Crash diets or quick fixes are not good for healthy weight loss and being able to stay at a healthy weight. It’s about creating a healthy lifestyle you can stick with.
By focusing on balanced eating habits, regular physical activity, and sustainable habits, you’ll be on the right path to achieving and maintaining your weight loss goals.
Remember, guys—progress beats perfection every time. Stay consistent, keep moving, and make choices that work for you long-term. You’ve got this!