You may be wondering the best way to reach your weight-loss goals. If so, you’re not alone. Almost half of adults in the U.S. have tried to lose weight, including over 40% of men. But what’s the best way to shed extra weight? As a man, should you focus on diet, exercise, or medications?

Let’s take a closer look at how to lose weight safely and 12 ways you can reach your weight-loss goals.

1. Cardio and weights

Experts recommend both aerobic and resistance exercise for weight loss. This means it’s important to get your heart rate up and strengthen your muscles. They recommend at least 150 minutes per week of moderate-intensity exercise split up over days. Exercise is also good for your heart, lungs, and mental health, among other things.

Ultimately, though, exercise alone is usually not enough to lose a lot of weight. Studies have found that a combination of diet change and regular exercise is the most successful approach to losing weight and keeping it off.

2. Reducing calorie intake

There’s conflicting evidence on the “best” diet for weight loss. But what we do know is that reducing calorie intake is an important factor.

For men, this usually means sticking to 1,500 to 1,800 calories per day. This depends on your starting weight and how much activity you get.

An overwhelming number of diets have been studied for weight loss, including:

• High-protein
• Low-carbohydrate
• Low-fat
• Mediterranean style
• Vegan

At the end of the day, one diet isn’t better than the others for weight loss. The good news is that all of them can help with weight loss, as long as calorie intake is reduced.

3. Eat a high-protein diet

High-protein diets tend to be popular among people trying to lose weight. This is mainly because protein helps you to feel fuller longer and can help in building muscle. But again, a specific diet type that’s “best” hasn’t been found. Some high-protein foods to consider include:

• Seafood
• Yogurt
• Nuts and seeds
• Beans and lentils
• Whole grains (like quinoa)
• Eggs
• Cheese

4. Cut back on alcohol

It would make sense that not drinking alcohol would help with weight loss, since alcohol is full of calories. The research on alcohol and weight loss is a bit murky. But it’s probably a good idea to cut back on drinking if you’re trying to lose weight. This is especially true if you’re prone to eating while or after drinking.

5. Eat more veggies and whole grains

Getting 30 g of fiber every day has been shown to help with weight loss. Fiber also helps lower blood pressure and improve insulin sensitivity. Some great sources of fiber include:

• Whole grain oats or wheat
• Beans and lentils
• Leafy green vegetables (like kale, cabbage, spinach, and collard greens)
• Broccoli, cauliflower, and asparagus
• Fruits and berries
• Nuts

6. Drink water, ditch sweetened beverages

Sugar-sweetened drinks can add tons of calories without any nutritional benefit. Replacing sodas and fruit drinks with water reduces calories. And it may have an extra perk. One study showed that middle-aged people on a reduced-calorie diet who drank water with their meals lost more weight than people who didn’t drink water.

7. Try compound exercises

Compound exercises utilize more than one joint and muscle group at a time. There are several benefits of compound exercises over single-joint exercises. For example, compound exercises:

• Burn more calories
• Improve coordination
• Offer cardiovascular benefits
• Improve flexibility
• Improve efficiency
• Save time
• Reduce injuries

8. Add interval training

Interval training involves alternating short periods of activity with short periods of rest. Adding either low-intensity interval training or high-intensity interval training (HIIT) may help with weight loss.

It’s important to tailor your exercise to your physical ability and work your way up to longer sessions or more strenuous activity. If you’re not already exercising, talk to a healthcare professional before starting a new regimen.

9. Get at least 8 hours of sleep

A good night’s sleep does more than make you feel rested: It can actually help you lose weight. That’s because sleep helps regulate hormones that affect weight gain. Lack of sleep may also lead to cravings for high-calorie foods.

Sleep can also impact your exercise tolerance as well. If you’re sleep deprived, you’ll be less likely to have the energy you need to incorporate meaningful activity into your daily routine.

10. Manage stress

Stress can promote weight gain in a couple of ways. First, stress ramps up hormones like cortisol, which can cause weight gain. Second, many of us “stress-eat” or drink alcohol in response to stress, both of which are added calories. Managing stress is a great tool for losing weight and for improving your overall health too.

11. Track your food and be intentional about eating

Knowing what you’re eating can be a good first step to losing weight. Tracking apps can help raise your awareness about food quality and its nutritional content. There are apps that cater to any type of diet, whether it’s:

• Low calorie
• Keto
• Low fat
• Paleo
• Intermittent fasting

And if you don’t like apps, you can track food the old-fashioned way and keep a food journal.

It’s good to be aware of what you're eating. But being mindful about when you eat and the amount are also important. Some ways to be more mindful about eating include:

• Limit your portion sizes
• Read the package label for serving size
• Avoid heavy meals in the evening
• Minimize processed foods and carbs

12. Walk more

Your first step in losing weight might quite literally be taking that first step. Walking is a low-impact but high-yield way to lose weight. It doesn’t have to be a prescribed walking plan. You can take more steps throughout the day just by being intentional about it. For example, take the stairs over the elevator or park at a distant parking spot. Start slowly and increase your distance and speed over time.

What is a healthy weight range for men?

Your ideal weight depends a lot on how tall you are. Body mass index, or BMI, is commonly used to determine your weight range and what that means for your health. It’s calculated based on your height and weight. Depending on what the number is, your weight is considered:

• Underweight
• Normal
• Overweight
• Obese

You can use this calculator to find your own BMI. The categories are as follows:

• BMI less than 18.5 = underweight
• BMI between 18.5 and 24.9 = normal
• BMI between 25.0 and 29.9 = overweight
• BMI 30.0 or higher = obese

Being overweight or obese is linked to several health problems. So weight loss is recommended for anyone who has a BMI higher than 30. It’s also recommended for anyone who has both of the following:

• A BMI between 25 and 30
• Other medical issue(s) that increase health risks, such as diabetes, prediabetes, and high blood pressure

Keep in mind that BMI isn’t a perfect way to determine your health risk. If you’re an athlete or happen to have a lot of lean muscle mass, you may have a higher body weight. As a result, you could be considered overweight or obese based on your BMI — even if you don’t have a lot of body fat. So it’s best to talk to a healthcare professional about your goal weight range.

Are there any medications that help with weight loss in men?

Sometimes, physical activity and changes in eating habits just aren’t enough. In this case, weight-loss medications may help. There are several different types of medications that come in the form of pills or injections. They typically work by either changing the way your body absorbs fat or decreasing your appetite.

Weight-loss medications commonly used include:

• Contrave
• Saxenda
• Semaglutide (Wegovy, Rybelsus)
• Qsymia
• Phentermine
• Orlistat
• Zepbound

It’s important to note that these medications aren’t a cure-all. To work best, they should be used in combination with exercise and a nutritious eating plan. Be sure to speak with a healthcare professional to see if a weight-loss medication is a good option for you.

Several of these medications are GLP-1 receptor agonists (like semaglutide/Wegovy and Zepbound) that work by mimicking hormones that regulate appetite and blood sugar. These have shown particularly promising results for men looking to achieve significant weight loss.

Are weight-loss medications for men covered by insurance?

Many plans don’t cover weight-loss medications — but some do. Before approval, your health insurance company may require proof that you’ve tried other ways to lose weight. It’s best to check with your plan provider for details. You can also check out these tips to save on weight-loss medications.

The bottom line

Most successful weight-loss approaches involve both diet and exercise, and they take time. There’s no “best” diet or exercise program. It’s important to avoid any fad diets, supplements, or anything else that hasn’t been proven. Trying to lose weight can be frustrating. But it’s important for your health. Be patient with yourself and reach out if you need help.

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