Well, do you know how many people in the U.S. go on a diet every year? Would you be surprised if I told you that it was over half of all Americans?
Probably not, especially if you've tried losing weight yourself.
Losing weight — and losing weight fast — is a huge concern across all age groups. For those of us with families and full-time jobs, the challenge can seem almost insurmountable.
Luckily, the Fit Father Project has made it its mission to provide scientifically-based coaching and advice on how to sustainably lose weight, even with the busiest schedule.
No matter if you have teething toddlers, work the night shift, or have the hardest time getting up the courage to start going to the gym again — we've got a way for you to start chipping away at weight loss with these simple ideas.
As you read through our simple weight loss ideas for busy men, remember that every day is a good day to start healthy habits!
This simple method makes it easier to always eat healthy and stay on track with your diet!
Simple Weight Loss With Meal Prep
Meal prepping is one of the most common approaches to controlling your diet and losing weight. You may be tired of hearing about it, but we'd like to show you why it's so effective.
Meal prep allows you to get your dinners and lunches ready for the entire week in just one day and prevents you from eating junk food out of convenience.
The first two aspects of meal prep that you'll need to decide is timing and food preferences.
For timing, you must choose one (or two) days a week that works for you to prepare all your meals. Common days are Sundays and Wednesdays.
For food preferences, you will need to make a list of your favorite vegetables, lean proteins, and carbohydrates.
Once you've decided on your prep day and favorite foods, all you need to do is cook!
The ability to grab pre-made dinner and lunch for an entire week is incredibly freeing while keeping you within your diet.
Another benefit of meal prep is that by choosing and preparing your meals in bulk, your grocery shopping is cheaper and more straightforward.
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Simple Weight Loss With The Perfect Plate
The best add-on to meal prepping is to follow the principle of the Perfect Plate.
While meal prep will provide consistency and convenience to your simple weight loss diet, the Perfect Plate will ensure that you're eating the right foods to lose weight.
Essentially, the Perfect Plate includes the healthy foods you already like to eat but in the correct portions.
Instead of attempting a complex and super restricting diet, the Perfect Plate allows you to control what you eat at each individual meal with simplicity.
A Perfect Plate is made up of 50% vegetables, 25% lean protein and 25% carbohydrates.
- Veggies are truly at the base of a Perfect Plate. Our top choices would be spinach, mixed salad greens, steamed broccoli, snap peas, grilled asparagus, baby spinach, steamed carrots, and spaghetti squash.
- Lean protein is the second step and is what helps keep you full long after your meal. Our top choices would be organic chicken, wild-caught salmon, tilapia, trout, whole eggs, grass-fed beef, and organic turkey.
- When it comes to carbs, you should try to pick those that your body digests slowly. Our top choices would be rolled oats, pumpernickel bread, bread that's whole wheat, and brown rice.
Simple Weight Loss With Intermittent Fasting
While meal prep and perfect plates are all about what you eat, intermittent fasting is all about when you eat.
Intermittent fasting means that you fast for a short period of time with the goal of training your body to utilize food more efficiently, and ultimately lose weight.
There are many different styles of intermittent fasting – from fasting 16 hours out of the day all the way to fasting every other day. You can find out which method would work best for you in our Definitive Guide To Intermittent Fasting For Men.
But what you'll want to understand is how intermittent fasting achieves your weight loss goals.
- Simplicity: Intermittent fasting is a no-think weight loss approach. When you set your schedule, you just have to stick to it.
- Designed For Weight Loss: When fasting, your body is forced to break down the fuel it does have — fat! This trains your body to burn fat through fasting, not just when working out.
- Hunger Decreases: Ironically, by fasting, you can reduce your body's hunger hormones. This happens because intermittent fasting reduces fat cells in your body, which reduces the hunger hormone leptin.
Intermittent fasting is a great way to challenge yourself with a strict schedule that, once set, is easy to follow.
Simple Weight Loss With The 24-Minute Workout
You can't out-exercise a bad diet, and weight loss is largely about proper nutrition. But, we all know that there is work to be done outside of the kitchen.
The main complaint I've heard about busy men trying to lose weight is that they don't have the time to spend an hour in the gym every day.
Between a full day at work, children at home, and everything else life throws at us, that's just not feasible.
That's why we designed the 24-Minute Workout. This workout is perfect for men over 40 who feel like their metabolism is slowing down and they need an effective, quick, and easy workout routine.
The 24-minute workout builds muscle and cuts fat with one plan. Whether you're heading to the gym, your garage, or a park, you can adapt these exercises and take them with you.
Before you write off yet another workout plan, think about it this way.
Do you have 30 minutes of extra time during your day? I've yet to find a man who could honestly say that he doesn't.
Instead of scrolling through social media or turning on ESPN during those 30 minutes, put it to good use.
Use your muscles and challenge your body with the quick, 24-Minute Workout. Your body will thank you with regained energy levels and newfound confidence.
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Focused Mind, Simple Weight Loss
While there are many small, simple weight loss ideas for you to try, one of the most important aspects of weight loss is in your mind.
It doesn't matter if it's your first time trying to lose weight or your tenth time trying: if you don't have the proper motivation, you will be fighting with yourself all along the way.
There are several ways to build your mental resilience to conquer weight loss, but there are a few major ones that you should always remember.
- Find Your Why: If you don't know the root of your desire to lose weight, you will not be powered up enough to make a difference. Is it for your health? For your partner? For your kids?
- Build Habits: It takes a minimum of 21 days to create a habit — sometimes up to 6 months. Do not allow yourself to waver as you're on the road to success.
- Set Goals: People are 42% more likely to achieve their goals if they write them down. So, create a calendar or keep a journal as you work towards your fitness goals.
- Celebrate Your Success: Give yourself credit when you make big and small leaps toward the body you want. Tell your friends about it, tell your partner. The positive energy you project about your goals will help you achieve them, especially when times get hard.
This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts
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*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 simple weight loss.
