Weight Loss Tips for Men | Weight Loss Tips UK

Start with small goals

When it comes to setting goals, people often get overwhelmed and are unsure of where to start, preventing them from starting at all. Behaviour change scientists agree that small changes are key to long-term success.

Start with 1-2 small goals and set a timeframe to evaluate and reassess how you’re feeling. When the goals start becoming a natural part of your day, ramp up the difficulty.

Prioritise nutrition over calories

Obsessing over calories can mean you miss the bigger picture.

A balanced diet emphasises a range of different nutrients that keep you feeling energised, healthy, and ultimately hitting your health goals.

That's why it's crucial to prioritise foods that give you nutritional value over low-calorie alternatives.

Deep dive into your motivations

Our motivations for losing weight have a significant influence on the outcome of our goals. There are different types of motivations, which fall into two categories: extrinsic and intrinsic.

ONE

Extrinsic motivation

Motivation is fuelled by rewards or to avoid punishment like if a doctor has said you should lose weight for your health. This is a motivator coming from someone else, not you. This will motivate you because you feel pressured.

TWO

Intrinsic motivation

These motivators are driven by what’s most important to you, such as increasing energy or self-esteem. You're invested in the process and motivated to reach the goal for yourself. These work without a reward.

THREE

What's best?

Whilst extrinsic factors are driven by external rewards, intrinsic motivation comes from within. It's thought that these deep-rooted inner motivations are more likely to provoke real long-term change.

Why not calorie count?

Calorie counting is no longer seen as a long-term solution for weight loss.

Here are some of the reasons why:

Quality over quantity: Low-calorie foods might lack nutritional value. A diet focusing solely on calorie content may overlook vital nutrients, leading to hunger and increased food intake.

Packaging inaccuracies: Calorie information on packaging can deviate by up to 20%. An item marked 100 calories might range between 80 and 120.*

Every body is different: People process calories differently. For example, absorption from 28g of almonds can range from 56 to 168 calories.

^{*Food and Drug Administration. "Guidance for Industry: Guide for Developing and Using Databases for Nutrition Labeling." FDA, www.fda.gov/food/food-labeling-nutrition/guidance-industry-guide-developing-and-using-databases-nutrition-labeling.}

The components of a balanced diet

Protein

Aids your metabolism and helps you build muscle. You’ll find plenty of protein in poultry, fish, dairy products, legumes, and nuts.

Fibre

This helps you feel full, staving off hunger pangs and regulating your appetite. Apples, pears, broccoli, carrots, lentils, chickpeas, and almonds are all rich in fibre.

Carbohydrates

Carbs are an important part of any balanced diet, but try to focus on getting starchy carbs in your system such as quinoa, oats, brown rice, and wholegrain pasta.

Unsaturated fats

Almonds, walnuts, chia seeds, avocados, and olive oil all contain unsaturated fat and are a vital part of any diet.

Whole foods

In general, the closer a food is to its natural state, the better it is for you. Go for minimally processed and whole foods over heavily processed stuff.

Water

Try to cut down on alcohol, fizzy drinks, and fruit juice. Instead, aim for 6-8 glasses of water a day.

Revel in the wins

Losing weight is tough, so it’s only fair that you reward yourself when you make some progress. It may be tempting to set your sights on your ultimate target weight but you should celebrate every win, however small. This includes a week of healthy eating or hitting the gym consistently. Finding pleasure in the small wins will instil motivation and boost enjoyment along the way.

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Keep it up

Most importantly, you’ve got to be consistent. When it comes to weight loss, implementing small, sustainable habits is the key to lasting change.

Making a long-term plan and sticking to it will always defeat easy wins and fad diets.

Exercise, exercise, exercise

The benefits of exercise reach far beyond weight management. A lack of movement increases your risk of cardiovascular disease, type 2 diabetes, and early death.*

And you don't have to be an Olympic runner to benefit from it. Any movement is good movement, including walking and seated exercises. Finding a physical activity that you enjoy can help keep you happy, energised, and motivated to lose weight.

^{*Wilmot, E.G., Edwardson, C.L., Achana, F.A. et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia 55, 2895–2905 (2012).}

6 effective weight loss exercises

Simple and effective ways to start losing weight through exercise.

Desk exercises

You don’t even have to stand up to add extra movement to your day. Simple desk exercises such as mini squats, calf raises, and tricep dips can all get your heart rate up and set you on the path to weight loss.

Standing

Yep, you read that right. If you lead a sedentary lifestyle then you’re likely to be sitting a lot. Simply standing up - and remaining stood up - is key to hitting your health goals.

Walking

A brisk walk is an easy way to increase your heart rate and get active. It can also help to reduce stress, fatigue, and even boost your self-esteem.

Running

Running is one of the simplest and most effective forms of exercise, with no pricey gym membership required.

Swimming

One of the best workouts for your body, swimming trains almost every muscle group and is also low impact, meaning your joints won’t be put under as much pressure as, say, football or tennis.

Cycling

Another low impact exercise which you can incorporate into your daily routine, cycling is an excellent form of both cardio and aerobic training.