Key takeaways:
Both diet changes and exercise are necessary for weight loss, but there isn’t a “best” way to do it for men.
Experts recommend restricting calorie intake and getting at least 150 minutes of exercise per week.
Weight-loss medications are available by prescription, but they’re usually expensive.
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.
Muscle mass helps you maintain your weight. Here’s how you can build lean muscle to burn extra fat and get stronger bones.
Are you short on time, but want to work out? Try these compound exercises to help improve mobility while burning extra calories.
Is metabolism linked to weight loss? Yes, and here are some ways to boost your metabolic rate.
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.
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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:
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.
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.
Frequently asked questions
If you’re trying to lose weight, you may want to choose snacks that are high in protein, fiber, and healthy fats. Some good options include:
Plain Greek yogurt and berries
Sliced veggies and cheese or hummus
Nuts or seeds
Tuna and crackers
Rice cakes
Nut butter and apple slices
When you lose weight, it happens across all the fat stores in the body. Men usually notice that they lose more weight from their trunk. This is typically followed by the legs and then the arms.
A common recommendation is to lose 1 to 2 pounds per week. Don’t be discouraged if the weight doesn’t come off quickly. A slow and steady approach will likely be more successful.
This body-weight planner is a great tool to help you reach your goal weight.
Be careful when looking for weight-loss supplements: You may find all kinds of products with claims that are too good to be true.
There’s no evidence that weight-loss supplements actually work. And they aren’t regulated by the FDA. This means they don’t have to be approved like prescription drugs do — and there’s no guarantee what the supplement contains. Worse, supplements can also have side effects or even change the way your body metabolizes your medications.
Talk to a healthcare professional before starting a supplement, especially if you take any medications or have medical problems.
If you’re trying to lose weight, you may want to choose snacks that are high in protein, fiber, and healthy fats. Some good options include:
Plain Greek yogurt and berries
Sliced veggies and cheese or hummus
Nuts or seeds
Tuna and crackers
Rice cakes
Nut butter and apple slices
When you lose weight, it happens across all the fat stores in the body. Men usually notice that they lose more weight from their trunk. This is typically followed by the legs and then the arms.
A common recommendation is to lose 1 to 2 pounds per week. Don’t be discouraged if the weight doesn’t come off quickly. A slow and steady approach will likely be more successful.
This body-weight planner is a great tool to help you reach your goal weight.
Be careful when looking for weight-loss supplements: You may find all kinds of products with claims that are too good to be true.
There’s no evidence that weight-loss supplements actually work. And they aren’t regulated by the FDA. This means they don’t have to be approved like prescription drugs do — and there’s no guarantee what the supplement contains. Worse, supplements can also have side effects or even change the way your body metabolizes your medications.
Talk to a healthcare professional before starting a supplement, especially if you take any medications or have medical problems.
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.
Why trust our experts?
References
Arnett, D. K., et al. (2019). 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease. Journal of the American College of Cardiology.
Benito, P. J., et al. (2017). Influence of previous body mass index and sex on regional fat changes in a weight loss intervention. The Physician and Sportsmedicine.
Centers for Disease Control and Prevention. (2024). Adult BMI calculator.
Centers for Disease Control and Prevention. (2024). How overweight and obesity impacts your health.
Centers for Disease Control and Prevention. (2025). Steps for losing weight.
Dennis, E. A., et al. (2009). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity.
Goens, D., et al. (2023). Obesity, chronic stress, and stress reduction. Gastroenterology Clinics of North America.
Harvard Health Publishing. (2015). Making one change — getting more fiber — can help with weight loss.
Jenson, M. D., et al. (2013). 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation.
Kase, C. A., et al. (2016). The relationship of alcohol use to weight loss in the context of behavioral weight loss treatment. Appetite.
Sayon-Orea, C., et al. (2011). Alcohol consumption and body weight: a systematic review. Nutrition Reviews.
Williams, R. L., et al. (2014). Effectiveness of weight loss interventions – is there a difference between men and women: a systematic review. Obesity reviews.
