12 Scientifically Proven Tips for Men’s Weight Loss

Magazine articles and online posts often call out the differences between men and women on topics like romance, movies, cooking and eating. When it comes to men’s weight loss tips, they are often told that they can shed pounds more easily than women due to their higher amounts of lean muscle and less body fat.

A study, published in the British Journal of Nutrition, found that men do lose weight faster on average in the first two months after cutting excess calories from their diet. However, women catch up after several months of diet-conscious eating, achieving very similar results.

Guys who want to lose weight and be healthier can’t just rely on their body make-up to drop extra pounds. We compiled this list of a dozen simple and research-backed tips for men’s weight loss that can help any guy lose weight safely and steadily.

Check out this awesome infographic for 12 tips scientifically proven for men’s weight loss:

Now read on for the details on putting these weight loss tips to use!

1. Set Goals

Do you value competition, wins and losses, scores and records? Setting goals is an effective way to challenge yourself when you’re trying to lose weight.

Simply writing down your goal “increases the likelihood of achieving clinically significant weight loss,” according to a study published in the Journal of Human Nutrition and Dietetics. Think of goals that go beyond the number on the scale, like fitting into new clothes, drinking more water, eating more healthy foods and being more active.

2. Manage Your Data

If you have an analytical mind, tracking your daily food and fluid intake, activity levels, weight and other data points can help you to lose weight. A study, published in the Journal of the American Dietetic Association, reports that there “was ample evidence for the consistent and significant positive relationship between self-monitoring diet, physical activity or weight and successful outcomes related to weight management.”

Keep track of your food, weight loss and measurements with the Nutrisystem app! It’s designed to complement your Nutrisystem weight loss plan and can help you reach your weight loss goals. It’s easy to use, works on both Apple and Android devices and syncs with Fitbit fitness trackers.

3. Power Up With Protein

When you’re losing weight, your body burns both fat and muscle. Since men have more muscle mass than women, guys need to be sure they get enough protein. Protein is the nutrient that your body uses to build and maintain muscles says Healthline. It also fills up man-size appetites and fuels busy lives. Get your protein from a variety of foods, including meat and fish, eggs, dairy products, nuts and nut butters. PowerFuels, such as chicken breast, eggs and peanut butter, are your best choices because they’re low in calories and high in protein and healthy fats.

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4. Choose Good Fats

You need fats in your diet to help you feel full, stay energized and absorb other nutrients says Harvard Health. However, not all fats are alike. Saturated fats found in processed meats and full-fat dairy products come with high-calorie counts. Instead, go with whole food sources of unsaturated fats found in avocados, nuts, vegetable oils, seeds and olives.

5. Hold That Beer

Yes, you can enjoy a cold one on occasion as you’re trying to lose weight. Just keep in mind that even most light beers have 100 calories. Popular Indian Pale Ale’s (IPA’s) can load you up with more than 200 calories. A serving of wine and hard liquor, by the way, has about the same number of calories. These beverages tend to leave you feeling full, but only for only a short time. Some people may even feel hungrier after drinking. According to a study published by Harvard University, increased alcohol consumption resulted in weight gain in men over a four-year period. Results were stronger for men over 55 years old and for those who drank above moderation. Drinking also may also cause the temptation to eat high-calorie, high-fat foods. Check out these other reasons to put down that beer.

6. Fire Up the Grill

Cooking all kinds of food over an open flame adds flavor without loading up extra calories. When you’re the Grill Master, select lean proteins such as chicken breast or seafood. You can also get creative and try grilling other healthy options that are high in fiber like vegetables and even fruit.

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7. Skip the Leftovers

“Daddy will finish that for you” is a common dinnertime refrain in families with young children. While you want to avoid wasting food, eating the last bites of your kids’ meals adds up, weighing you down with more calories than you intended to eat. Skipping the leftovers can help with men’s weight loss. It’s also better to model healthy eating habits for your children by stopping when you’re full.

8. Slow Your Roll

Gobbling down your food, whether at the dinner table or on the go, makes it more difficult for you to lose weight. The peer-reviewed journal, BMJ Open Diabetes Res Care, found that eating slowly increased fullness and decreased hunger in overweight and obese individuals with Type 2 diabetes.  The journal Appetite conducted a study with over 529 men. They found that men who ate fast gained more weight over an eight-year period when compared to those who ate slower.  Take your time, chew slowly and enjoy the food you’re eating.

9. Pass On the Salt

You know the guy who always adds extra salt to his food (maybe it’s you)? Excess sodium can cause your body to retain water, making you feel bloated and adding extra pounds when you step on the scale. What’s more, The Journal of Clinical Investigation reports that eating high-sodium snacks can also leave you hungrier, increase your appetite and decrease your water consumption.

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10. Spice Up Your Life

Hot peppers and other spicy foods stimulate your metabolism, speeding up your body’s calorie-burning power. Capsaicin, a key active compound in chili peppers, is associated with a lower rate of obesity and a decrease in appetite, according to a study published in Bioscience Reports. Hot peppers are non-starchy vegetables, so you can eat as much of them as your taste buds will tolerate.

11. Get Up and Go

When guys get together for “bro time,” there are usually pitchers of beer and plates of wings on the table. Instead of sitting around and taking in calories you don’t need, organize a group activity that gets everybody moving. Burn calories while bowling, golfing or playing ping pong. You might also come home with bragging rights instead of a belly full of regrets.

12. Tell Those Dad Jokes

The last of our men’s weight loss tips may be the most fun. Cracking a joke may just help with losing weight. According to a study published in the International Journal of Obesity, genuine laughter for 10 to 15 minutes causes a 10 to 20 percent increase in heart rate and energy expenditure. When you’ve got a million dad jokes to tell, you can literally “laugh it off.”