Weight Loss Tips For Men

12 Scientifically-Proven Weight Loss Tips For Men

Written By : Dr Ruby Shah   ✓ Fact Checked

We compiled this list of a 12 easy and research-backed tips for men’s weight loss that can help any male lose weight safely and steadily.

(Last Updated on May 14, 2024)

Do you have a dad bod or a beer gut? How did you feel the last time you looked yourself in the mirror?

Unfortunately, as we get older, our metabolism tends to decline, resulting in weight gain and a protruding belly. Research shows testosterone levels in men fall during their middle-age years, taking their metabolism for a vacation.

Whether you have a beer gut or a dad bod, you can turn your body into a fat-burning machine by revving your metabolism.

Yet, if you don’t think you have a beer gut, you may be at more risk.

Most of the time, overweight men store excess fat in their belly as visceral fat.

Visceral fat surrounds your stomach, intestines, and liver and is biologically active; this means that it puts you at risk of cardiovascular problems, hormonal imbalances, and metabolic diseases.

Read next: Best Diet Supplements You Can Buy This Year

So how does a man lose belly fat?

belly fat male

Here are the top 12 best men’s weight loss tips that are backed up by scientific evidence.

1. Spice Up Your Breakfast With Some Eggs

Eggs for breakfast may help you lose that belly fat faster.

A 2008 study 1 showed that a sumptuous egg breakfast combined with an energy deficit diet enhanced weight loss compared with a high-carb breakfast.

A 2017 study 2 published in the Journal of Nutrition shows that you can take up to 3 eggs daily. It further shows that 1 to 3 eggs daily improved cholesterol levels in the body.

Generally, a high protein diet is significant in weight management.

High protein intake stimulates the release of hormone peptide YY, which promotes fullness and lowers appetite.

Individuals on a high protein diet tend to have low visceral fat.

In addition to eggs, you can include the following foods rich in protein.

  • Fish
  • Beans
  • Legumes
  • Dairy
  • Meat
  • Whey protein

2. Do Intervals

Are you stuck in your repetitive cardio workout daily with no positive result? It is time to incorporate some intervals in your routine to torch that belly.

A 2019 study 3 shows that High-Intensity Interval Training (HIIT) and sprint interval training may shed more weight compared to a continuous moderate-intensity workout.

You most likely haven’t truly sprinted since your youthful days.  It’s time to do it again. Sprint intervals are associated with increased fat loss, particularly belly fat and improved strength.

Ditch your 30-minute morning jog and replace it with 30 seconds to 1-minute sprint and take a slow stroll for about 2 to 3 minutes for a 10-minute session.

Soon, you will see changes in the mirror.

3. Do Away With Junk Food

junk food

Carbs only create a conducive environment to gain belly fat.

Keep the cookies away from your car or office drawers and take healthy treats, including berries and veggies.

A 2015 study 4 shows that low-carbs and high-fat diets can result in loss of belly fat and increased insulin sensitivity.

Lower your intake of refined carbs and replace them with healthy carbohydrates such as legumes and whole grains.

4. Add More Fiber In Your Diet

Did you know a protruding belly could indicate weak biodiversity?

Dietary fiber encourages the growth and metabolic activity of healthy gut microbes, which facilitates weight management.

Research 5 shows that 10g of fiber daily for five years led to a 3.7 percent decrease in visceral fat and an increase in healthy bacteria.

Besides, soluble fiber lowers the number of calories the body absorbs from food and keeps you fuller for longer; thus, you tend to eat less.

You can add psyllium husks in your smoothie.

Better still; include more of these foods in your meals.

  • Avocados
  • Flax seeds
  • Legumes
  • Brussels sprouts

5. Try Jacking Steel

You already know that losing fat requires increased metabolism. But, did you know that muscle is significant in boosting metabolism?

Science shows that a pound of muscle burns close to 20 calories per day while a pound of fat burns around 5 calories.

That’s enough to make you want to pump some iron.

Resistance training helps you to burn more calories throughout the day. It increases your resting metabolic rate-this means that the body continues to burn fat even at rest.

To add icing on the cake, research 6 shows that when combined with aerobic exercises, resistance training burns visceral fat more effectively than aerobic training alone.

6. Catch Some Early Sunlight

Sunlight may cause fat cells to shrink; sounds like fiction, right?

Researchers from the University of Alberta 7 reported that the white fat cells found beneath the skin shrink when exposed to the sun’s blue light.

Additionally, morning sunlight is associated with a lower BMI and stable circadian rhythms, which boost metabolism.

You need to wake up earlier and get some sun.

Besides, working out in the morning has been associated with lower cortisol levels. Cortisol is a stress hormone that is often associated with belly storage.

7. Go To Bed Earlier

man sleep

Sleeping less than 5 hours daily could be the reason your belly is still protruding.

Let’s be honest, you have to work hard as a man, and sleeping more could  mean less work done, but at the expense of your health.

Studies 8 show that individuals who slept at least 5 hours or less daily had an increased risk of gaining more pounds by almost 30 percent compared to those who slept more.

Besides, not enough sleep is linked to an increased amount of hormone ghrelin-the hunger hormone. This means you are more likely to go for junk foods for increased energy.

Ensure to sleep for about 7 to 8 hours of sleep.

8. Say Goodbye To Your Hard Stuff

Too much alcohol is harmful to your health and may contribute to belly fat.

Losing weight faster in men involves ditching the booze or lowering your intake to 1 to 2 bottles daily.

A 2007 study 9 shows that high consumption of alcohol among men is associated with an increased risk of abdominal fat.

You don’t necessarily need to give up your favorite drink; however, limit your intake.

9. Limit Your Stress Levels

Stress significantly contributes to belly fat gain.

It triggers adrenal glands to release cortisol- a stress hormone which is known to accelerate abdominal fat storage and increase appetite.

You need to relive your mind from stress by practicing mindfulness and yoga.

A study 10 published in the Journal of Obesity shows that mindfulness training may improve eating patterns and reduce cortisol levels which lower abdominal fat in the long term.

10. Drink And Drink More Water

man drinking water

Water is vital for your health, but it is more important if you aim to lose weight.

Research 11 shows that drinking at least 2 cups of water before meals enhanced weight loss by 33 percent for three months.

Water simply fills you up, so you eat less.

11. Have A Goal

In every weight loss journey, you require a goal to achieve; you need to weigh your current weight and plan on how much you want to lose.

Ensure you weigh yourself every day. This will help to keep you in check.

Research 12 shows that individuals who weigh themselves every day tend to lose weight and keep it off in the future.

Besides, you need to check your calorie intake every day to ensure that you are creating a caloric deficit.

Take before pictures and watch as you transform into a lean physique.

12. Try A Fat Burner

Losing fat faster in men does not get easier without the use of a fat burner.

Fat burners will increase your core temperatures and metabolism supporting more calorie burn during the day.

More so, fat burners suppress your appetite, increase energy levels, and prevent fat production.

They work well when combined with a proper diet and exercise plan.

Which is the best fat burner; we hear you ask.

Here are the best fat burners for men that will torch that belly fat and boost faster weight loss: PhenQ and Instant Knockout

To understand how fat burners work, we recommend checking the best fat burners in 2020 here.


male weight loss

High appetite and low metabolism make it hard to lose weight in the long term.

Ditching refined carbs and controlling insulin levels will keep your appetite at bay.

Besides, weight loss in men is best achieved by combining both cardio and strength training, which boosts metabolism.

Get up early and enjoy the morning sunlight, scramble some eggs, drink water before meals, catch some quality sleep, and lower your alcohol intake.

Not forgetting, make your home a stress –free environment.

Finally, if weight loss is such an uphill task, try the best fat burners in the market by just a click of the button.

Read next: 5 Most Effective Tips On Weight Loss Transformation For Females

Leave a Reply

Your email address will not be published. Required fields are marked *


All MyPill content is medically reviewed or fact checked to ensure that it is as accurate as possible.

We have strict sourcing guidelines and only link to other reputable media sites, educational institutions, and, whenever possible, peer-reviewed studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please contact us through the feedback form on this page.