Easy Weight Loss: Real Results For Real Guys

If your health and fitness have fallen by the wayside, you may think that getting back in shape is impossible. But easy weight loss is possible — and we'll show you how!

As men enter their 40s and beyond, they often find themselves facing unique challenges when it comes to maintaining a healthy weight and overall fitness.

The demands of work, family, and a busy lifestyle can make it easy to neglect one's physical health.

So, don't be discouraged if you've let yourself go; you’re not alone!

The good news? By making small, manageable changes to your lifestyle and prioritizing your well-being, you can achieve and maintain a healthy weight well into your middle-aged and senior years.

Remember that it's never too late to start, and the benefits of a healthier, fitter you are worth the effort!

In this article, we'll teach you:

• • Easy, sustainable habits you can start today.

• • The dangers of processed foods.

• • How to plan, prep, and track all your meals.

• • The amazing benefits of water, intermittent fasting, and sleep.

• • And more!

But before we get into all that, check out this video that lays out a few tips for quick weight loss.

Sustainable Habits For Easy Weight Loss

The problem with many diets is that they are not sustainable over long periods of time. This means you don't get the benefit of developing healthy habits.

Easy weight loss is possible if you adopt a sustainable approach.

In short, this means making small changes to your lifestyle that you can maintain for the rest of your life.

These changes are easy to make. Whole foods like lean meat and vegetables are delicious, readily available, and affordable.

You’re not looking to deprive yourself of your favorite treats. The aim is to enjoy the food you eat but to change the focus from pleasure to sustenance.

Once you build healthy habits, you’ll find that easy weight loss isn’t just possible; it’s something you’re doing without even thinking about it!

Healthy, Non-Restrictive Eating Tips

You can exercise as much as you like, but if you eat junk food, you’re going to struggle to ditch excess fat. You have to start thinking about what you’re eating and how you can change your eating habits.

You can't out-exercise a bad diet!

Here are the changes you need to make to your food:

Stop Eating Processed Foods

Avoiding processed food is the easiest way to lose weight. Processed foods are full of salt, sugar, and chemicals designed to extend the food's life and ensure you enjoy the taste. And, studies show that people who eat processed foods generally eat more calories.

Instead of processed foods, concentrate on whole foods, such as:

• Leafy greens
• All vegetables
• Fruits
• Beans
• Legumes
• Nuts & seeds
• Lean Meat

It really is as simple as that: avoid the foods that are highly processed, and you’ll be on the right track.

Prepare In Advance

Temptation can be a killer, and if we’re being honest, it's far more appealing and easier to grab a pizza on the way home than it is to cook yourself a meal.

But if you prepare your meals in advance, you can avoid this temptation.

Allow yourself a couple of hours twice a week.

During that time, prepare meat, vegetables, and anything else that you want to eat in the next few days.

Then, when you get home from a hard day at work, you simply need to select your ingredients, heat, and enjoy.

Preparing your food in advance is sustainable, time-saving, and can make easy weight loss for men possible.

Check out these simple meal prep ideas!

Get A Smaller Plate

Another technique to help with easy weight loss is to reduce the size of your plate.

Whether you’re eating at home or enjoying a buffet, filling your plate and eating everything on it is common.

While leaving something on your plate is considered polite in some cultures, this isn’t the norm in the US.

If you put less on your plate, you’ll feel that you’re depriving yourself. But if you shrink the plate, you won’t notice the difference!

In fact, you’ll still be able to fill your plate and reduce your calorie consumption, helping you to lose weight!

Slow Down

You’ve probably heard this before, but it really does work.

Slow down your eating, and you’re less likely to overeat because your stomach will have the time to tell your brain that you’re full.

Place your fork on your plate every time you take a mouthful; don’t pick it up again until you’ve finished chewing your current mouthful.

It’s a small gesture and easy to incorporate into your daily routine, but it really works.

Try it; it’s easy and sustainable, helping to make easy weight loss for men a reality.

Adopt The Perfect Plate Method

Again, don't base your meal plan around what you cannot eat, and confine yourself to broccoli, chicken, and rice on repeat.

At the Fit Father Project, we have a simple and straightforward healthy eating strategy called the Perfect Plate. Using our Perfect Plate method is simple and doesn't take much planning. It's basic but effective; here's everything you need to know about it.

• • Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).

• • One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).

• • One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa).

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat about two servings of fruit each day.

This method is perfect for men at any weight loss stage because it can be completely customized to your food intake. As you start to slim down and “cut,” you can start to limit your portion sizes. But when you're just starting out, it's so important that you eat nutritional meals.

Learn more about the Perfect Plate!

Drink More Water

You absolutely need to start drinking more water if you want to lose weight.

Water is essential for the transfer of energy between your cells, keeping them hydrated, flushing out toxins, and maintaining healthy brain function.

Drinking water can do a lot to benefit your health. Drinking a glass before you eat can help you to feel fuller; effectively reducing your appetite.

It’s also a good idea to drink water when you feel hungry.

It is common for thirst to be mistaken for hunger.

If you drink a glass of water and still feel hungry 30 minutes later, then you need food!

It’s not just plain water that you can drink to help keep you feeling fuller.

Black coffee, green tea, and even herbal teas can also work the same way. Just don’t give in to the urge for sugar-filled drinks.

It should be noted that just because a drink is sugar-free doesn’t mean it’s good for you. Many of these drinks are full of artificial sweeteners, which can be just as bad for you as sugar.

Water should be your primary choice, but green tea and coffee are great for adding variety.

Find out the BEST way to start drinking more water and avoid dehydration!

Use Intermittent Fasting

The trick to easy weight loss for men is to adopt habits that can be maintained.

You need to eat, but you can easily adapt to eating less for at least two days a week.

Intermittent fasting involves reducing your calorie intake on specific days. The best approach is to limit your calorie intake on two days a week, albeit not consecutive days.

You don’t need to eliminate food altogether, simply limit your caloric intake to 500.

Assuming you’re eating healthily and not consuming more calories than you need for the rest of the week, the two-day calorie reduction will help you lose weight.

The trick to successfully practicing intermittent fasting is to eat a light breakfast, two snacks, and a light dinner.

You can, with a little planning, do this for less than 500 calories, but you won’t feel like you’re being deprived.

Learn more about the basics of intermittent fasting and the science behind the benefits.

Sleeping Is The EASIEST Weight Loss Strategy!

Now you finally have a good reason to stay in bed for that extra 30 minutes, despite what everyone else is saying.

Research shows that not getting enough sleep makes it more difficult to control your appetite and encourages weight gain.

When you sleep, your body has the opportunity to repair its cells and balance your hormone levels.

This is an important part of your easy weight loss for men strategy. Sleep reduces the level of cortisol (the stress hormone) in your body.

When cortisol is produced, your body cannot regulate the production of leptin and ghrelin, the appetite and fullness hormone.

When these are properly regulated, you’re less likely to feel hungry during the day, and that has to help your long-term weight loss goals.

From now on, you’ve got a good reason to sleep between 6-8 hours a night!

You will instantly improve your sleep habits and routines by implementing these 3 simple things!

Intensity Equals Efficacy

What you eat is the most important aspect of weight loss, whether you’re looking to lose weight fast, slowly, or even maintain your existing weight loss.

But you shouldn’t underestimate the power of exercise.

When you exercise, you burn more calories, which can help you lose more weight or simply maintain your weight.

Exercise is also a good way of boosting your overall health and helping to reduce your risk of age-related diseases.

If you’re wondering what exercises you should be doing, then the easy answer is any!

Just 30 minutes of exercise between 3-5 times a week will help you to lose weight and improve your health.

How's that for easy weight loss?

Choose exercises that you enjoy doing. This will help you to stick to them, even when you don’t feel like doing them.

The trick is to adopt a high-intensity approach with regard to exercising. This doesn’t mean pushing yourself to exhaustion and potentially injuring yourself.

High-intensity workouts burn more calories and allow you to work out for less time with the same results as much longer workouts.

Example High-Intensity Exercises

Many different types of exercises can be classified as high-intensity. Try including some of these in your schedule.

• HIIT
• Running
• Hill climbs
• Climbing stairs
• Jumping Rope
• Speed Walking
• Strength training

Any exercise can be done at high intensity; you simply need to get your heart rate at between 80-90% of your maximum heart rate.

Your maximum heart rate is 220 minus your age.

For example, if you’re 44, your maximum heart rate will be 176; 80% of 176 is 140 beats per minute, while 90% is 158.

To maximize your weight loss and the effectiveness of high-intensity exercise, your heart rate should stay within 140-158 beats per minute.

You can use a heart rate monitor to ascertain this, but the talk test is also effective. If you’re working out at high intensity, you should be breathless and only able to talk for a few words at a time.

Weight Loss Is Easy!

At the Fit Father Project, we know that weight loss can seem challenging.  But there is a cold, hard truth to the situation. The hardest part is changing your mindset.

If you want to lose weight and sustain the weight loss, all you have to do is put your mind to it.

Easy weight loss is possible. You simply need to start changing your eating habits and increasing the amount of exercise you do.

By making small changes, you will create sustainable habits for life, allowing you to lose weight and maintain that weight loss.

These techniques won’t just make you look good; they'll also improve your health and long-term quality of life!

 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on easy weight loss.