7 Scientifically Proven Weight Loss Tips For Men

 

As a busy guy, losing weight requires the proper plan. We put together this powerful guide that lays out 7 scientifically-proven weight loss tips for men that will help you start seeing results — this week!

Tip 1 – Screw Diets; Start a Lifestyle Eating Plan

Here's some “real talk” – man to man.

We both know there are a million and one types of “diets” out there. Low carb. Keto. Paleo. Vegan. The list goes on and on.

The problem is that the mentality behind “dieting” is a short-term quick fix.

If you're like me, you want to lose weight and keep it all off long-term with a healthy eating plan you'll actually enjoy sticking to.

That's why we want you to focus on starting a healthy lifestyle eating plan – one that is not overly restrictive or complicated – so that you can succeed long-term with weight loss.

To make this first tip incredibly valuable, we are going to take a bit of time to break down exactly how you should be eating to lose weight as a man.

Here are a couple of simple “lifestyle eating” weight loss rules to follow:

Rule 1: Eat roughly every 4 hours to control your hunger and blood sugar.

Skipping meals will leave you starving and more likely to over-eat.

Eating too many small meals is very difficult on a busy schedule and will actually make you more likely to slip up and over-eat as well.

Here’s a good example of how to time your eating for weight loss:

• Breakfast – 8 am
• Lunch – 12 pm
• Healthy Snack – 3 pm
• Dinner – 6:30 pm

Learn when to eat your meals so you can practice the correct meal timing to lose weight!

Rule 2: Each of your meals should contain a balanced mix of Proteins (40%), Carbs (35%), and Healthy Fats (25%).

Here at the Fit Father Project, we call these portion guidelines “building perfect plates.”

To make a perfect plate for weight loss, here’s exactly what you should do.

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Fill ¼ of your plate with lean protein.

Protein is the cornerstone of any good weight loss diet, because it suppresses appetite, increases your metabolism, and also helps in building and maintaining lean muscle tissue.

Good protein sources include chicken, turkey, eggs, extra-lean beef, certain fish, and protein powders (whey or plant-based).

Fill the next ¼ of your plate with healthy carbs.

Contrary to popular belief, carbs won’t make you fat!

Too many of the wrong types of carbs (especially sugar) will make you fat.

Good carbs are needed to provide our bodies with energy in addition to adding good “bulk” to our meals to keep us full.

Good carb sources include sweet potatoes, brown rice, oatmeal, quinoa, and lower-sugar fruits (grapefruit, organic berries, pears).

Add a small serving of some healthy fats.

Healthy fats are essential for many functions in the body – from controlling hunger to producing key hormones and reducing inflammation.

We want you to include healthy, low-processed fats from fish, oils, nuts, and seeds to your diet in moderation.

Good fat sources include ¼ avocado, 1 tbsp olive oil, ¼ cup nuts, 6-8 ounces of fish.

Important: Even though consuming healthy fats can be your weight loss friend, we want to be very conscious of the proper serving size.

Fat has a lot of calories and eating too much fat (and consequently calories), no matter how “healthy” the fat source, will set back your weight loss efforts.

An average fat serving per meal should be around 15-20 grams for most guys.

Lastly, fill the remaining ½ of your plate with veggies.

Veggies help improve your digestion, lower cholesterol, improve your blood sugar control, and provide your body with the vitamins and minerals you need.

Add any kind of vegetables to your meals.

Following a structured plan like this makes weight loss eating so much easier, because there is less guesswork.