men losing weight

10 Ways Men Can Lose Weight.

Hello, welcome to Losing Weight With Pat. This is where men can learn to lose weight.

I know that men have a harder time losing weight than women.  In my opinion, that’s a true fact.  It doesn’t have to be hard. We just need to set our minds on it. Read these statics to men and women. For men, 65% of men are overweight or obese in the 24 to 34-year-old while 74% in the 35 to 44 age range. Women who are in the same age group are 42% and 55% are overweight. I’m not saying we should compete with women to lose weight, but we should work together and become a thinner world.

Men, you need to know is sensibility. Doing everything sensible in your life is the key to living well. Women are pretty good at breaking old habits. For men, it seems to be a challenge. Men are so set in their ways of doing things. So trying to change can be pretty hard.  I have ten ways men, yes men, to help you lose weight or, at least, start trying. These are the 10 ways I’ll be talking about:

  1. Mini-meals
  2. Don’t deprive yourself
  3. Eat your calorie
  4. Interval training
  5. Pick up a sport
  6. Train in groups
  7. Plan meals
  8. More home cooked meal
  9. Eat more fish
  10. Veggies

These are easy steps to get you started. Losing weight doesn’t have to be hard, it can be fun and easy to do. With that said let’s get started.


Men this is something we all are guilty of, I included. Our plates should consist of some protein, a little fat, and a little fibrous bulk so we can make sure that we are full and satisfied. For breakfast eat some cereal with fiber in it or maybe a bagel with some low-fat butter. For lunch, maybe a salad. Make it a small salad with low-fat dressing. Now for dinner, that is when you really try and make a pig of yourself. Just eat what I said above. A little protein which fish has plenty of. A baked potato and some kind of green veggies.  Something along that line. Now for a snack, you could eat fruits, but you won’t be satisfied because you won’t get a lot of protein and fat. Eat, maybe an apple and plain yogurt.

These are just some general ideas of what you can eat throughout the day to keep you satisfied and full. That way you eating sensibly and not overeating. Give it a try.

Don’t deprive yourself

don't deprive yourself
Don’t look like this trying to lose weight. Does more harm than good when you don’t eat.

You don’t want to cut out eating or missing a meal. This is one reason I don’t believe in fasting to lose weight. You should only fast for spiritual reasons. Cutting calories will only slow your metabolism. If you are trying to cut back on your calorie intake, just watch your portions. If you want to cut back 500 calories just cut your portion size down by 20%. It’s that simple. I use to eat big portions of every meal. I learned to trim them down somewhat.

It took me a few weeks to get used to changing my eating habits. So don’t worry, just keep the right frame of mind and you can change the way you eat. Once you do get used to it, it becomes part of your new life and your journey to losing weight becomes a reality.

Eat your calorie 

What I mean about to eat your calories, don’t drink your calories. If you drink a lot of soda’s, that a lot of unnecessary calories that will not do a thing for filling up your appetite.  Most sodas have about 150 calories, drink three of those a day and that’s 450 of calories you don’t need. Drinking that much and trying to lose weight is a no-no. If you do that you won’t be able to get the proteins and other things your body needs in order to accomplish the calorie intake you are trying to reach.

Drink water instead, it’s more filling and you won’t be as hungry throughout the day. Plus all those sugary drinks could give you a headache, keep you awake at night and cause other problems for you.

Interval training 

I would like to tell you about a sure way to burn fat and lose pounds fast. That’s Interval and High-intensity training.  I know this may sound like it’s too much, but it really works. Did you know even after doing this, that even after 24 hours of doing this sort of training, your body will still burn calories? I’ll give you a few examples of Interval and High-intensity training that will help you and will be fun to do.

You could do Burpees, mountain climbers, and jump jacks. Do a certain amount, whatever you think you can handle. Also a few reps of these with no resting in between. Jump rope for three minutes. This is only the first round. After you do these rest for about a minute.

Next Walking Lunges with Kettlebell exchange underneath the leg, Pushups, Lunge Jumps, and Walkouts. The same thing, do as many as you think you can, 2 or 3 reps of each. Jump rope for 3 minutes and rest again for about a minute.

That’s just 2 rounds. This should get you started. I like doing all these plus there are a lot more. You know something, in one of my future posts, I might do a segment of interval and High-intensity training.

Pick up a sport

Like Obama, play some ball

Another sure way to lose weight and burn extra calories is picking a sport. I think the easiest sport to do by yourself or take a friend is basketball.Plus you can always go down to the basketball court and people are probably playing a game. Most of them are always happy to have an extra player.

The good think about picking up a sport is that it involves a lot of cardio and lots of nonlinear movement. Your jumping, sidestepping and running. This is a whole lot better than running and jogging. Plus it’s more fun and you don’t get bored.

Train in groups

The best thing about being in a group when training is the motivation you get. You can pull each other up. Encourage each other. See you can do more of whatever kind of workout you doing. This really helps and it will keep you moving. There is no slowing down when training in a group. Trust me, you will burn fat faster working with a partner or partners.

Plan Meals

write down meals
Always write down what you eat.

The easiest way that I have found to lose weight, plan your meals. Write down your plan of action.  Write your goals down on why you want to lose weight and how much you want to lose. With that said, write down your meals. Whatever you plan on eating throughout the day. What you will eat for breakfast, lunch, dinner and for your snacks. If it helps, write down the whole week worth of meals.

Writing things down really does help you stick to your plan of action. Most people tend to live by what they have down on paper. Or you can go to your notepad on your computer and use that as a journal.

More home cooked meals

I know in this fast paced world we live in that it’s hard to cook every day. But if you write things down like I told you, you can do it. For those days that you think you can’t cook something quick because you are tired, go to my post about the Paleo Diet. The recipes in that cookbook are simple and easy to fix.

Trust me that cookbook could be a lifesaver for you. The meals are great, they taste good and really don’t take long to make. If you have time check it out. One more thing, if you do decide to eat out, get a salad are something that doesn’t have a lot of calories. There are still some pretty healthy food places out there.

Eat more fish

Fish is very healthy and good for you.

This use of my problem, I would eat more red meat than fish. Fish use to be an every once in a while thing. I have learned, though, fish can have some benefits to your health and getting those pounds off. At first, just start eating fish once a week so sees how it goes. It can gradually start eating fish 2 or 3 times a week if not more. Besides eating more calories than you need, you will start losing weight and fish can improve the health of your heart.

Cook fish in a healthy way. Don’t fry it because that can an unhealthy amount of fat. Try grilling it or cooking it in the oven. You can brush it down with a heart-healthy olive oil, or you can brush it down with coconut oil. That is also a good oil to use than most oils.  Try eating the kind of fatty fish such as Salmon, Mackerel, and trout, it’s unsaturated, which is great for your heart.


Eat your veggies

You got to eat your vegetables. They are good for you and they go with every meal you eat. In fact, on days you are eating fish, eat some steamed Vegetables, such as broccoli, green beans, or carrots. They are low in calories and add fiber, vitamins, and minerals to your meal. Most veggies taste great. You will get used to them.

My Final Words

Most of these ways can be for women and men. But men I wanted to put this out there for you because we need to start being thin and fit. Looking good for the women. Get on board with me.

Leave a reply, comment or if you need any help from me, I will be glad to be there for you.

Thank you for visiting Losing Weight With Pat.








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