Table of Contents
Many men want to lose weight, improve their health, and feel more energetic, yet it can be difficult to know where to begin. Nearly half of adults in the U.S. have attempted weight loss in the past year, and over 40 percent of men report actively trying. With countless diets, supplements, and workouts circulating online, figuring out what truly works can feel overwhelming.
The good news is that effective weight loss does not require extreme dieting or unrealistic routines. Instead, it comes from building a combination of healthy habits that work together over time. Below are 12 science-backed strategies to help men lose weight safely and sustain results long term.
1. Combine Cardio and Strength Training
Aerobic exercise and resistance training each play an important role in weight loss and overall health. Together, they boost heart health, improve metabolism, and help preserve muscle.
Experts recommend at least 150 minutes of moderate aerobic activity each week, plus two or more days of strength training.
Exercise alone rarely leads to major weight loss, but when paired with nutrition changes, it becomes one of the most effective tools for losing weight and keeping it off.
2. Reduce Calorie Intake in a Sustainable Way
There is no single diet that works best for everyone. What matters most is overall calorie intake.
Most men aiming for weight loss benefit from eating around 1,500 to 1,800 calories per day, depending on size and activity level.
Many diet styles can work, such as:
• High protein
• Low carbohydrate
• Low fat
• Mediterranean
• Plant based
The key is choosing a plan you can maintain long term.
3. Increase Your Protein Intake
Higher protein intake helps you stay full longer, supports muscle growth, and may help reduce cravings.
Protein-rich options include:
• Seafood
• Yogurt
• Beans and lentils
• Eggs
• Nuts and seeds
• Whole grains like quinoa
• Cheese
Protein alone will not cause weight loss, but it can make calorie reduction easier.
4. Cut Back on Alcohol
Alcohol adds calories quickly and may increase appetite, especially late at night. Although research is mixed, reducing alcohol often leads to better weight outcomes.
If weight loss is a priority, consider limiting drinking to special occasions or choosing lower-calorie alternatives.
5. Eat More Vegetables, Fruits, and Whole Grains
Fiber plays a major role in weight management. Aiming for 30 grams of fiber daily supports digestion, lowers cholesterol, improves insulin sensitivity, and keeps you full.
High-fiber foods include:
• Whole grain wheat and oats
• Beans and lentils
• Leafy greens
• Broccoli, asparagus, cauliflower
• Berries and whole fruits
• Nuts
6. Choose Water Over Sugary Drinks
Sugary beverages provide calories without nutrition and often lead to overeating. Replacing soda and juice with water is one of the simplest and fastest ways to cut daily calories.
One study found that people who drank water with meals lost more weight than those who drank other beverages.
7. Add Compound Exercises to Your Routine
Compound exercises engage multiple muscle groups at once, making your workouts more efficient.
Benefits include:
• More calories burned
• Improved coordination
• Better cardiovascular support
• Increased flexibility
• Time efficiency
Examples include squats, lunges, push-ups, and deadlifts.
8. Try Interval Training
Interval training alternates bursts of activity with short rest periods. Both low-intensity intervals and high-intensity interval training (HIIT) can boost calorie burn and improve endurance.
Start slowly and build intensity as your fitness improves. Anyone with medical concerns should consult a clinician before starting a new exercise program.
9. Get At Least 8 Hours of Sleep
Sleep has a powerful effect on hunger hormones and metabolism. Lack of sleep increases cravings for high-calorie foods, lowers motivation to exercise, and raises stress hormones like cortisol.
Making sleep a priority supports healthier eating and more consistent workouts.
10. Reduce and Manage Stress
Stress is strongly linked to weight gain. Elevated cortisol levels increase hunger and fat storage. Stress also triggers emotional eating or increased alcohol use.
Tools that help include:
• Daily movement
• Deep breathing
• Journaling
• Therapy or coaching
Managing stress improves overall health and supports long-term weight control.
11. Track Your Food and Practice Mindful Eating
Awareness is one of the most underrated tools for weight loss. Tracking food intake helps reveal patterns, portion sizes, and hidden calories.
Options include:
• Low-calorie tracking apps
• Keto, paleo, or fasting apps
• Traditional paper journaling
Mindful eating strategies include:
• Reading serving sizes
• Avoiding late-night heavy meals
• Limiting processed foods
• Noticing hunger and fullness cues
These habits encourage intentional, sustainable eating.
12. Walk More Throughout the Day
Walking is one of the simplest ways to begin losing weight. It is low impact, requires no equipment, and adds up quickly.
Examples include:
• Taking the stairs
• Parking farther away
• Adding a 10 to 20 minute walk after meals
Gradually increasing speed and distance can lead to meaningful calorie burn over time.
What Is a Healthy Weight Range for Men?
A man’s ideal weight depends largely on height and body composition. Body Mass Index (BMI) is commonly used to estimate weight categories:
• Underweight: BMI less than 18.5
• Normal: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obesity: 30.0 or higher
BMI is a useful screening tool, but not perfect. Men with high muscle mass may appear overweight despite having low body fat. A healthcare provider can help determine an ideal weight range based on body composition and health goals.
Weight Loss Medications for Men
If lifestyle changes alone are not enough, prescription medications may help. They work by lowering appetite, reducing fat absorption, or regulating metabolism.
Common medications include:
• Contrave
• Saxenda
• Semaglutide (Wegovy, Rybelsus)
• Qsymia
• Phentermine
• Orlistat
• Zepbound
Several of these are GLP-1 receptor agonists, which are especially effective for men seeking significant weight loss.
Medications work best when combined with dietary changes and physical activity.
Does Insurance Cover Weight Loss Medications?
Coverage varies widely. Some plans exclude weight-loss drugs, while others cover them with prior authorization. Insurers may require documentation that lifestyle changes were attempted first.
Checking your specific benefits and exploring savings programs can help reduce costs.
The Bottom Line
Most men achieve the best long-term results through a combination of calorie reduction, consistent exercise, quality sleep, stress management, and mindful eating habits. There is no single perfect diet or workout plan. What matters is choosing an approach that is realistic, sustainable, and aligned with your health goals.
Losing weight takes time, patience, and support. If you feel stuck or overwhelmed, reach out to a healthcare professional who can guide you toward the most effective tools, including whether medication may be appropriate.
