14 amazing Weight loss tips for men

Losing weight is a tough task for both women and men but men face  tough challenges as compared to women.  Because they need more energy to do a daily task that’s why they consume too many calories per day. The other thing is that they don’t have enough knowledge about the suggested calorie intake. Many doctors give different weight loss tips for men. Besides this, they don’t know what to eat and when to eat that’s why they gain weight.

Portrait of a disappointed sports man measuring his waist with tape and looking at camera isolated on a orange background

Moreover, another common reason for men’s weight gain is they don’t cook healthy food and eat junk and fast foods every day. That’s what most people gain weight easily. And weight loss is difficult for them because of their busy routine.

According to angel planells MS, RDN, Seattle-based registered dietitian and nutritionist people are getting edged and their metabolic rate is slowing down. So eating nonstop makes them overweight or obese. According to a study in 2016, the main issue of men in weight loss journey is they don’t report that they are following any diet plan for weight loss.

Besides all these issues weight loss for men is difficult but not impossible. Men also can lose extra weight within a short period. Moreover, shortcuts tricks, and tips just work for a short period. If you want to lose weight in long term you have to stick to a healthy diet and exercise and follow a healthy lifestyle.

Here are a few health tips to lose weight for men. They can easily lose extra weight by just following these tips.

  1. Drink more water

Drinking maximum water is a key factor for weight loss. Doctor’s advice to drink a glass of water before taking a meal because this will fill your stomach and you will eat less. According to a study in 2014 claimed that drinking 500 ml of water half hour before consuming a meal reduces appetite. This helps to eat less and lose weight and body fat.

A study was published in 2014 related to water stat that drinking 500 ml of cold water burn more calories in the body even during rest position. These are the best weight loss tips for men.

benefits of water for weight loss

So we can say that water is necessary for weight loss if you will drink more water it will fasten the weight loss or fat loss.  Additionally, you can drink detox water inside of regular water.

  1. Add eggs to your breakfast

As we know, eating eggs is good for human health. One whole egg has 78 calories. The use of eggs also reduces human weight because eggs are the best source of protein and good carbohydrates. Hard-boiled eggs are recommended for weight loss.

side view of boiled eggs on wooden rustic background

Research has shown that if we eat eggs for breakfast it keeps us full and we eat less for the next 36 hours and this trick helps a lot in weight loss.


  1. Black coffee

Antioxidants are present in black coffee that is good for health. Scientific research has shown that caffeine in coffee speeds up the metabolic rate by 3-4% and increases fat burning rate up to 10 to 29%.

Note; avoid sugar and milk in coffee to get better results for losing weight.

top view coffee cup and coffee beans on dark table
  1. Green tea

Green tea is considered to be the best for weight loss. A small amount of caffeine is present in it and it is rich in antioxidants called catechins.

Drinking green tea on an empty stomach is highly recommended for fast weight loss

Green tea brewed in cup with tea leaves on blue pastel background. Top View.

Some effective green teas are given below

  • Lemon green tea
  • Cumin green tea
  • Ginger green tea
  • Turmeric green tea
  1. Eliminate sugar from the diet

Consumption of artificial sugar is harmful to the body. Sudden weight gains or obesity are also a sign of sugar consumption.

Note; excessive consumption of sugar can lead to diabetes. But you can use a certain amount of fruits.

  1. Choose a low-carb diet

If you want to lose weight using a low-carb diet plan, then you have to stick with it. There are different types of carbohydrates like simple, complex, and refined. Complex carbohydrates and refined carbohydrates raise the person’s sugar level.  Refined carbs cause obesity.

Here are some low-carb weight loss foods.

Fresh vegetable salad with grilled chicken breast.
  • Nuts
  • Seeds
  • Cauliflower
  • Broccoli
  • meat
  1. High fiber consumption

High fiber in the diet is considered the best for weight loss if you want to lose weight quickly.it is recommended in the weight loss tips for men to take enough fiber in their daily diet. Fibre-rich food makes you full and you will eat fewer calories.


-source of fibers

  • Oats
  • Legumes
  • Vegetables
  • Whole grains


  1. Add vegetables and fruit to the meal plan

Vegetables and fruits possess excellent properties for weight loss because they are rich in fiber and water content. Studies show that people who eat vegetables lose weight quickly. If they go on veg-diet they lose 20% weight within 2 weeks.

The doctor recommended eating vegetables and fruits in a list of weight loss tips for men.

  1. Maximize protein intake in the diet

Protein is a major key factor to lose weight fast. Therefore, proteins must be included in the diet plan to lose weight quickly. Taking maximum natural protein food is one of the best weight loss tips for men.  A weight-loss diet plan with a maximum intake of protein increases metabolism 80-100%.

Studies show that consuming 25% of your daily calories reduces the craving for food by 60%.


  • FISH
  • EGGS
  • MILK
  1. Say no to sugary drinks

Sugary drinks like soda, cock, and fruit juices are poisonous for fitness. Most men use these types of drinks such as energy drinks, cola, and alcohol. But these are not good for health according to weight loss tips for men.

Research has shown that drinking sugary drinks increases the obesity rate in children by 60% and in adults by 25%.

  1. Masticate food

Some studies show, by chewing food in a slow pattern helps you to consume fewer calories and increase the chance of production of hormones that are directly associated with weight loss.

  1. Get lots of sleep

Getting 8hours of sleep is highly recommended by experts for a healthy lifestyle.

Studies show that sleep deprivation increases the obesity rate in children up to 89% and 55% in adults.

  1. Weight loss shake and drinks

Protein-rich shakes are highly recommended for weight loss. There are 310 shakes like almond nut milkshake, banana Oat shake, and peanut butter shake.

Besides the weight loss shakes there are weight loss drinks like lemon water, chia seed water, green tea water.

weight loss shakes or prortein shakes


  1. Exercises

Exercising helps you lose weight faster. There are different ways to do exercise. We burn calories by doing exercise.

Adding different effecting weight loss exercises below

Portrait of young attractive sportsman running outside
  • Walk
  • Jogging
  • Biking
  • Swimming
  • Dancing
  • Weight lifting
  • Yoga

Research shows that by doing exercise heart rate increases and calories burn. That why weight loss occurred fast.



According to weight loss tips for men Slow but steady weight loss is highly recommended by experts. 2kg per month weight loss is safe for health. And 4% fat loss of your body per month is great.


A big yes. They can lose weight by controlling their diet or by following diet plans like intermittent fasting, low carb diet, and high protein diet.


As mentioned above in these weight loss tips for men There are many like egg, oats, berries, chia seed, fish, and many more


As experts recommend in their evidence-based weight loss tips, losing weight at a slow rate is better for our health.


If you want to lose weight you have to go for a low carb, high protein diet and it is an effective way to shed extra weight from your body. These all weight loss tips for men are evidence-based. So eating less and doing exercise keeps people healthy and helps them to cut their fat.









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