How to Start Losing Weight for Men – The Definitive Step-by-Step Guide

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Learn how to start losing weight for men!

In this guide, I’ll lead you by the hand and show you what you can do today, to start losing weight and keeping it off….FOR GOOD! I’m not going to mess around here. Your weight loss satisfaction is what I strive for every day, and I will help you achieve your goals. Whatever you need, I’ve got your back. So, follow me, and I’ll show you EXACTLY how men’s weight loss really works.

Step #1 - Set Your Goals, Commit To Achieve, And Track Your Progress. (0:52)

The first step on any weight loss for men over 40 journey should be Mindset. One of the biggest mistakes I see is guys that want to lose weight jumping straight into exercise and diet without understanding exactly why they’re doing it or having clear goals or an action plan for what they want to achieve. Building sustainable, healthy habits takes a bit of planning.

The way we help you plan for your weight loss journey is to get you to prepare a weight-loss mission statement that lets you reflect on your deep reason for wanting to lose weight. This gives you a better understanding of why you’re doing it and serves you well at times when motivation may wain. Use this first step to set yourself up for sustainable weight loss.

Step #2 - Get Your Body In The Proper State For Optimum Fat Loss. (2:59)

To get your body in the proper state to metabolize and burn fat, there are a couple of things you should make sure to do on a daily basis. These are sleeping a minimum of 7 hours each night and drinking a minimum of 100oz (around 3 liters) of water per day. Doing these 2 things will ensure your hormone levels are balanced and your liver is primed to process fat.

Step #3 - Fuel Your Body Right For Energy And Fat Burning. (4:12)

Getting the correct fuel into your body is the next stage when learning how to lose weight fast for men. This is often where guys start when getting on a weight loss plan, by simply eating salad and cutting out chocolate. This will work for a while but is not a sustainable solution. What I recommend, is to put together ‘perfect plates’ for each meal. A ‘perfect plate’ contains ¼ plate of protein, ¼ plate of carbs, and ½ plate of veggies. This makes your nutrition simple and sustainable over the long-term.

Step #4 - Do 30 Minutes Of Daily Activity To Kickstart Your Weight Loss. (5:54)

The ‘A’ in our acronym of MM-FAT, stands for ACTIVITY. This means basically moving and being active for at least 30 minutes each day. I’m not talking about formal workouts, just basic activity. To achieve this, you could use a pedometer and ensure you get around 5,000 steps on a daily basis, or you could simply walk for 30 minutes after your lunch each day.

Thirty minutes of daily activity also has a big impact on hunger. If you’re active for 30 minutes every day, you’re less likely to be hungry and therefore less likely to snack. The 30 minutes is what is known as the daily activity threshold, which makes your hunger levels stay much more level throughout the day.

Step #5 - Use Formalized Workouts To Further Ignite Your Metabolism. (7:08)

Last on my list of ways to lose weight for men over 40, is Timed Workouts. This is your formal exercise routine, over and above the 30 minutes of basic activity each day, and is to help you build muscle and further improve your metabolism. These workouts can be a mixture of High-Intensity Interval Training (HIIT) and strength training. This combination will give you a huge boost to your metabolism and improve your overall fitness.

Enjoy!

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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In 2015 I started a Weightloss Journey at 528 Pounds! I ended up losing 287 Pounds getting down to the 240s with around 30 pounds of loose skin, then tragedy Struck and I watched my mom pass away! I let that Tragic life event CRUSH ME ! I ended up Gaining all of the weight back and then some over the last 5 years, Blowing up to 575 Pounds Five Months ago!! Five Months ago I went thru some self-healing and Picked myself up and learned to deal with Stress a better way, today I am 502, so I have lost 73💥 Pounds in the last 5 Months, Nutrition is Locked in and I am doing some Intense Weight Training 5 days a week and a full cardio session twice a week. Other than that I do 10-15 Min of Cardio Warmup before all of my weight training!! This time next year I'm going to be a Beast again! 👌

ObeseUndone
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one of the best explanations on weight loss i've seen. thanks for breaking it down step by step man!

jimsanders
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I've actually been picking up a lot of weight. Looks like it's time to start a routine.

melzer
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I 100% agree any change needs to begin with mindset and internally visualizing what the plan is and the steps needed to achieve the end goal!- thank you for this video Im not a man but it is very helpful info!

claudiagomezrojas
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Thanks man! I’m 12 and I’m a little overweight and I want to do what it takes to lose weight!!! I’m gonna try this and I will update you guys on how it went.

diamonddamory
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Thanks for this great video! My dad has been struggling with losing weight and one of his biggest issues is motivation and sticking to his health goals. I'm going to send him this video - he'll find it very helpful! thanks for all the great tips!

nancymurphy
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Mission statement is very important part to figure out. Sometimes i failed to maintain my mission statements. Anyway, you're speech gives motivation Balduzzi :) Thank you.

midiness
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This is great info. I'm trying to shed some of the pounds that I put on during the holidays. I really like the thought about visualizing and seeing your weight lose before you start

jj
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this is really amazing information regarding weight lose for men. i hope this will definitely succeed. thanks for sharing nice information.

kuneeyakanna
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I am sitting here and my mind is set on weight loss, no matter the cost!

CentsGD
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No wonder why I crave all the time. I am seating all day because of my desk job. Then watching tv all day off. Really need to get this plate of healthy portions.

pinkrobot
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mm-fat is an excellent 5 step framework that attacks losing weight at its source , 100% agree that the proper mindset is required before even beginning the physical exercise, wonderful share.

malcolmmetty
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wow.. awesome tips. really helpful video.. thanks

adilbush
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Very complete guide with detailed information!!!!

otaciliomoraes
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Been working on a diet and exercise because I really want to loose weight and live a healthier lifestyle. I’ll be a first time father next month, I don’t foresee a future where I can get 7hrs of sleep each night. Will a midday nap count towards my sleep time?

jb_
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How much do you want to lose? Why do you want to lose?
Mindset
Seven hours of sleep per night
Water 100 oz a day
Food - 3 Perfect plates - salad, chicken, fruit or brown rice
Activity - set timer 30 mins per day
Time workout - 3-4 times lifting

brostom
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This is very very useful video tips. So I like this very much. In this video we can lose weight easily. Thanks for sharing this tips.

georgejohn
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I’m starting at 165cm - 72kg. I’ll be back for an update. Thanks for this man.

kalvincatugas
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Would you recommend this for teens? I'm 17, 5'7, and 240lbs. my doctor has been on me about losing weight. I've been struggling with the sleeping and sitting around when I'm not at work, which makes sense as to why I'm always hungry and eat so much. My goal is to lose 50 pounds by next December because i want to be healthier, more energetic, and confident so I don't feel so tired all the time and it will most definitely give me a sense of accomplishment. I really need to start getting on track.

matthewmarino
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Points noted! I will surely try out your helpful suggestions! Thank you

mshaun