{"id":28185,"date":"2021-10-15T12:47:04","date_gmt":"2021-10-15T12:47:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=28185"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"weight-loss-plans-for-men","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/","title":{"rendered":"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Benefits_Of_Weight_Loss_For_Men\" >Benefits Of Weight Loss For Men\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Reduced_Risk_Of_Diseases\" >Reduced Risk Of Diseases\u00a0\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Improved_Energy\" >Improved Energy\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Improved_Mobility\" >Improved Mobility\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Reduced_Depressive_Symptoms\" >Reduced Depressive Symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Improved_Sexual_Function\" >Improved Sexual Function<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#10_Best_Weight_Loss_Diet_Plans_For_Men\" >10 Best Weight Loss Diet Plans For Men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#High_Protein_Diets\" >High Protein Diets\u00a0\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Whole_Foods_Plant-Based_Diet\" >Whole Foods, Plant-Based Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Low_Carb_Diets\" >Low Carb Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#The_Mediterranean_Diet\" >The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#High_Fiber_Diets\" >High Fiber Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Low_Calorie_Nutrient-Dense_Diets\" >Low Calorie, Nutrient-Dense Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Paleo_Diet\" >Paleo Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#The_MIND_Diet\" >The MIND Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Intermittent_Fasting\" >Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Vegetarian_Diet\" >Vegetarian Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Workout_Plans_For_Weight_Loss_Men\" >Workout Plans For Weight Loss Men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Cardio_Exercises\" >Cardio Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Strength_Training\" >Strength Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Weight_Management_Tips_For_Men\" >Weight Management Tips For Men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Drink_The_Right_Fluids\" >Drink The Right Fluids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Control_Your_Portions\" >Control Your Portions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Baking_Not_Frying\" >Baking, Not Frying<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Do_Interval_Workouts\" >Do Interval Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#Find_Accountability_Partners\" >Find Accountability Partners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Men with obesity are at a greater risk of chronic disease because their bodies tend to carry more visceral fat. Visceral fat is stored in the abdominal cavity, and it is associated with increased insulin resistance, type 2 diabetes, heart disease, metabolic syndrome, and high cholesterol. However, there are many diets for <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-weight-for-men\/\">weight loss<\/a> that men can choose from that will help them to lose their gut. The following ten healthy, sustainable diet and weight loss plans for men are great options for men who are looking to burn away their belly fat.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Weight_Loss_For_Men\"><\/span><b>Benefits Of Weight Loss For Men\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\">Losing excess fat<\/a> may benefit a man&#8217;s health in several ways:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Diseases\"><\/span><b>Reduced Risk Of Diseases\u00a0\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It has been shown that overweight and obese individuals have a higher risk of developing heart disease, type II diabetes, respiratory problems such as sleep apnea, gallstones, and osteoarthritis (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/obesity-prevention-source\/obesity-consequences\/health-effects\/#:~:text=These%20changes%20translate%20into%20increased,coronary%20artery%20disease%20(CAD).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"weight loss plans for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Energy\"><\/span><b>Improved Energy\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excess weight can contribute to fatigue and reduce energy levels. Additionally, excess fat in the body may increase the risk of heat exhaustion and heat stroke in warmer weather (<\/span><a href=\"https:\/\/academic.oup.com\/occmed\/article\/64\/6\/461\/2750670\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mobility\"><\/span><b>Improved Mobility\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carrying around excess weight on the body may reduce a person&#8217;s mobility, increasing the risk of injury from falls or other causes. Even simply walking is more laborious if a person is carrying around excess weight (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/effects\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-for-men\/\">Pilates For Men: Why And How You Should Engage In These Strength Building Exercises<\/a><br \/>\n<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Depressive_Symptoms\"><\/span><b>Reduced Depressive Symptoms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People who are overweight may experience higher rates of depressive symptoms, including sadness, lack of energy, and low self-esteem. Weight loss can lead to decreased depressive symptoms as well as improved self-esteem (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/effects\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Sexual_Function\"><\/span><b>Improved Sexual Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When a person&#8217;s weight increases, it can have a negative impact on sexual function and even lead to anorgasmia. Losing weight can lead to a higher libido and improved sexual function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6771291\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-38750 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-1024x576.png\" alt=\"weight loss plans for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Best_Weight_Loss_Diet_Plans_For_Men\"><\/span><b>10 Best Weight Loss Diet Plans For Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"High_Protein_Diets\"><\/span><b>High Protein Diets\u00a0\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is the primary macronutrient responsible for <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-thigh-fat-men\/\">building and repairing muscles<\/a> in the human body. Therefore, it is generally recommended that athletes and active people incorporate more protein into their daily diet. Eating more protein can also help you lose fat because, when paired with exercise, it helps preserve lean muscle mass as your body is burning fat for fuel (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several high protein diets that men can choose from to help them lose weight, including the Atkins Diet, the Zone Diet, and the Paleo Diet. The Atkins diet focuses on low carbohydrate intake, while the Zone diet emphasizes proper proportions of nutrients. Similarly, the Primal Blueprint focuses on living a healthy lifestyle by following our genetic blueprint. But any diet can be made into a high protein diet by simply focusing on including protein-rich foods. \u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Foods_Plant-Based_Diet\"><\/span><b>Whole Foods, Plant-Based Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most sustainable ways to lose weight and preserve lean muscle mass is to limit or eliminate processed foods and focus on eating whole foods instead. Men who eat more fruits and vegetables tend to be healthier and weigh less than those who don&#8217;t (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the risk of disease is also reduced in men who eat more whole foods because they are rich in macro and micronutrients like antioxidants and others which promote anti-inflammatory responses in the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-30905 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4140-1024x576.png\" alt=\"wweightloss diet plan for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4140.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4140-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4140.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4140.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Carb_Diets\"><\/span><b>Low Carb Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another way <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">for men<\/a> to lose weight while retaining their lean <a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-for-men\/\">muscle mass<\/a> is through low carbohydrate diets, which include intermittent fasting and ketogenic diets (keto). These two types of diets focus on burning fat for energy instead of carbs which is intended to help retain lean body mass. Additionally, they both <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">help men<\/a> control hunger pangs without feeling hungry all the time because they reduce blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main idea behind intermittent fasting is that it helps your body go from burning carbs to burning fat when you go extended periods without food. On the other hand, when following a ketogenic <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-men\/\">diet<\/a>, your body is induced into a state known as &#8220;ketosis&#8221; which basically means it is using fat for fuel instead of carbohydrates.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Mediterranean_Diet\"><\/span><b>The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet emphasizes eating fish and poultry at least two times per week while consuming fruits, vegetables, whole grains, and healthy fats in moderation. Furthermore, the meals in this diet are prepared with fresh ingredients to retain their nutritional value.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, <a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\">men<\/a> who ate more foods from this region were less likely to gain weight over time than those who didn&#8217;t practice this type of diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In another study, researchers found that high adherence to this diet was associated with a reduced risk of experiencing major cardiovascular events (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29897866\/\">9<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-31461 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4309-1024x576.png\" alt=\"weight loss diet plans for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4309.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4309-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4309.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4309.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_Fiber_Diets\"><\/span><b>High Fiber Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men who eat more fiber tend to have healthier dietary habits than those who don&#8217;t because it slows down digestion, which helps them feel fuller for longer periods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is one reason why high fiber diets are often recommended as sustainable weight loss plans for men, including the DASH (Dietary Approaches to Stop Hypertension), Weight Watchers, and South Beach diets. Furthermore, following the DASH diet can also help control blood pressure levels in men at risk of hypertension or already diagnosed with the disease. Any diet that emphasizes fruits, vegetables, whole grains, and legumes can be considered a high fiber diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Calorie_Nutrient-Dense_Diets\"><\/span><b>Low Calorie, Nutrient-Dense Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another type of healthy diet for men to follow when trying to lose weight is a low-calorie, nutrient-dense diet. These types of diets are high in micronutrients from healthy vegetables and fruits while being low in calories from fat. Researchers have found that when following this type of diet, the risk of chronic diseases like cardiovascular disease is reduced (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, men who eat foods that are rich in nutrients tend to eat less because they feel more satisfied, whereas those who follow a nutrient-poor diet tend to be hungrier sooner because they don&#8217;t provide much in terms of nutrition.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-38337 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113-1024x576.png\" alt=\"low-calorie diet for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5113.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Paleo_Diet\"><\/span><b>Paleo Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Paleo diet encourages men to stay away from processed foods and focus on eating meats, nuts, and leafy greens instead. It also encourages followers to stay away from grains, dairy products, and sugar because they are not part of the original caveman diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only could the Paleo diet be beneficial in helping men lose weight, but it might also help them improve their cardiovascular health, depending on what their diet was like before (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25304296\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Another benefit of this lifestyle is that it encourages men to be healthy by providing simple guidelines which are easy to follow.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_MIND_Diet\"><\/span><b>The MIND Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One day, being recognized as an effective way for men to manage Alzheimer&#8217;s disease may be the MIND diet (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/what-do-we-know-about-diet-and-prevention-alzheimers-disease#:~:text=Evidence%20supporting%20the%20MIND%20diet,slower%20rate%20of%20cognitive%20decline.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This type of diet limits your intake of saturated fats, sugars, processed foods, and alcohol while encouraging you to eat fatty fish at least three times per week. It further promotes eating leafy greens, which have been linked with helping lower the risk of heart disease, cognitive decline, and stroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some observational studies have associated this diet with a reduced risk of Alzheimer\u2019s Disease and a slower rate of cognitive decline (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/what-do-we-know-about-diet-and-prevention-alzheimers-disease#:~:text=Evidence%20supporting%20the%20MIND%20diet,slower%20rate%20of%20cognitive%20decline.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/male-pelvic-floor-exercises\/\">Male Pelvic Floor Exercises: A Complete Guide To Kegels For Men<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-32259 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png\" alt=\"weight loss food plans for men\" width=\"807\" height=\"454\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 807w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 768w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_Fasting\"><\/span><b>Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is yet another sustainable diet for men because it doesn&#8217;t require you to cut out all the foods you love but simply restricts eating times, so your body goes through different stages of fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although intermittent fasting hasn&#8217;t been studied extensively in men, early evidence suggests that it may be beneficial for lowering blood pressure levels while also reducing LDL cholesterol, blood triglycerides, and inflammatory markers. Furthermore, intermittent fasting has also been seen to improve insulin sensitivity, which can prevent or even reverse metabolic syndrome in men (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Most of these benefits could simply be attributed to health improvements from weight loss, and are not necessarily specific to fasting diets.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vegetarian_Diet\"><\/span><b>Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the healthiest diets for men to follow is a vegetarian diet because it&#8217;s high in fiber, low in saturated fat, and encourages partakers to eat foods that are rich in micronutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who follow plant-based diets tend to weigh less, probably because they tend to eat a lot of nutrient-dense, high-fiber, lower-calorie foods. Furthermore, when following this type of diet, people not only tend to lose weight but also see improvements in blood pressure levels, cholesterol levels, and insulin sensitivity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Plans_For_Weight_Loss_Men\"><\/span><b>Workout Plans For Weight Loss Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research shows that the most effective weight loss strategies involve dietary modifications alongside increased physical activity and other behavioral changes \u2014 not diet alone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3406229\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the ways men can improve their physical activity include:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"physical activity for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardio_Exercises\"><\/span><b>Cardio Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those looking to lose weight and improve their cardiovascular health, experts recommend 30 minutes of cardio exercise per day, at least 5 days per week (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/01.CIR.0000048890.59383.8D\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). There are many different types of cardio exercises men can try, such as jogging, running, biking, climbing stairs, or dancing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><b>Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is another great way for men to burn calories while strengthening muscles. Not only does strength training help improve muscle tone, but studies have also shown that it may help reduce insulin resistance in obese individuals with type 2 diabetes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, research shows that strength training may even be important for maintaining overall metabolic health long-term. Lastly, this type of workout will not only boost metabolism but also increase lean muscle mass over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Management_Tips_For_Men\"><\/span><b>Weight Management Tips For Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you have a diet and workout plan in place, use these tips to ensure long term results:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drink_The_Right_Fluids\"><\/span><b>Drink The Right Fluids<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staying hydrated is key for overall health and weight loss. Not only will drinking more water help you feel full, but it can also help control your appetite. In addition, studies show that when you drink two additional glasses of water before a meal, it can lead to significant decreases in food consumption, so you consume fewer calories overall. Furthermore, drinking the right fluids throughout the day may increase metabolic rate by up to 30% (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-33081 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4866-1024x576.png\" alt=\"weightloss plan for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4866.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4866-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4866.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4866.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Control_Your_Portions\"><\/span><b>Control Your Portions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the simplest and most effective ways to lose weight and keep it off long term is to eat less. Although many people try fad diets or crazy workout plans, they result in unsustainable behavior changes that do not fit into normal life. Furthermore, research shows that individuals who eat until they feel satisfied tend to lose more weight than those who try to restrict their food intake.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Baking_Not_Frying\"><\/span><b>Baking, Not Frying<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only will baking, boiling, or grilling your foods help you avoid excess calories, but it can also decrease the amount of oil and fats used in cooking. Furthermore, cooking with oils high in omega-6 polyunsaturated fatty acids (PUFAs) may be beneficial for heart health, but it can contribute to inflammation levels that have been linked to many chronic diseases, including obesity. The key is to get a good balance of omega-3 and omega-6 PUFAs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, frying foods at high temperatures can produce toxic chemicals called advanced glycation end products (AGEs), which have been shown to contribute to insulin resistance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Interval_Workouts\"><\/span><b>Do Interval Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research shows that interval training can be even more effective than traditional cardio at burning calories. Although the exact amount of time varies depending on individual fitness levels, studies show exercisers improve cardiovascular fitness more with interval workouts compared to steady-state bouts of activity where you are performing the same intensity level throughout (<\/span><a href=\"https:\/\/bmjopensem.bmj.com\/content\/7\/3\/e001021\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, if your goal is weight loss, incorporating this type of workout may help prevent any undesired loss in lean muscle mass.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_Accountability_Partners\"><\/span><b>Find Accountability Partners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having an accountability partner can help boost motivation and results. Not only do you have someone to keep you accountable, but it can also be a great source of support! Furthermore, research has shown that having an accountability partner encourages weight management behaviors by creating standards for both members to live up to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, having this type of partner will reduce the risk of lapses in your weight management goals by holding each other accountable when one slips up or experiences a lapse in motivation.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When trying to lose weight using a healthy diet plan, men should follow a high protein diet that includes plenty of vegetables while reducing their caloric intake.\u00a0 Not only will they be able to lose weight but also improve their overall health at the same time. They should also adhere to an exercise routine for efficient weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bmjopensem.bmj.com\/content\/7\/3\/e001021\"><span style=\"font-weight: 400;\">Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial <\/span><\/a><span style=\"font-weight: 400;\">(n.d., bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6771291\/\"><span style=\"font-weight: 400;\">Effect of Body Weight on Sexual Function in Men and Women<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3406229\/\"><span style=\"font-weight: 400;\">Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/01.CIR.0000048890.59383.8D\"><span style=\"font-weight: 400;\">Exercise and Cardiovascular Health<\/span><\/a><span style=\"font-weight: 400;\"> (2003, ahajournals.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25304296\/\"><span style=\"font-weight: 400;\">Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: a randomized controlled pilot-study<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/occmed\/article\/64\/6\/461\/2750670\"><span style=\"font-weight: 400;\">Fitness, obesity and risk of heat illness among army trainees<\/span><\/a><span style=\"font-weight: 400;\"> (2014, oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/obesity-prevention-source\/obesity-consequences\/health-effects\/\"><span style=\"font-weight: 400;\">Obesity Prevention Source<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29897866\/\"><span style=\"font-weight: 400;\">Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Resistance training is medicine: effects of strength training on health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/effects\/index.html\"><span style=\"font-weight: 400;\">The Health Effects of Overweight &amp; Obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nia.nih.gov\/health\/what-do-we-know-about-diet-and-prevention-alzheimers-disease\"><span style=\"font-weight: 400;\">What Do We Know About Diet and Prevention of Alzheimer\u2019s Disease?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/\">Yes, drinking more water may help you lose weight<\/a> (n.d., jhu.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Men with obesity are at a greater risk of chronic disease because their bodies tend to carry more visceral fat. Visceral fat is stored in the abdominal cavity, and it is associated with increased insulin resistance, type 2 diabetes, heart disease, metabolic syndrome, and high cholesterol. However, there are many diets for weight loss that [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":28190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[122,87],"class_list":["post-28185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the best weight loss plans for men? Here are 10 ideal diets to choose from, and you can try to see what fits you best.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From\" \/>\n<meta property=\"og:description\" content=\"What are the best weight loss plans for men? Here are 10 ideal diets to choose from, and you can try to see what fits you best.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"705\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/\"},\"wordCount\":2371,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Men with obesity are at a greater risk of chronic disease because their bodies tend to carry more visceral fat. Visceral fat is stored in the abdominal cavity, and it is associated with increased insulin resistance, type 2 diabetes, heart disease, metabolic syndrome, and high cholesterol. However, there are many diets for <a href=\\\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-weight-for-men\/\\\">weight loss<\/a> that men can choose from that will help them to lose their gut. The following ten healthy, sustainable diet and weight loss plans for men are great options for men who are looking to burn away their belly fat.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Benefits Of Weight Loss For Men\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\\\">Losing excess fat<\/a> may benefit a man's health in several ways:<\/span>\\r\\n<h3><b>Reduced Risk Of Diseases\u00a0\u00a0\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">It has been shown that overweight and obese individuals have a higher risk of developing heart disease, type II diabetes, respiratory problems such as sleep apnea, gallstones, and osteoarthritis (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/obesity-prevention-source\/obesity-consequences\/health-effects\/#:~:text=These%20changes%20translate%20into%20increased,coronary%20artery%20disease%20(CAD).\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\\\"><img class=\\\"aligncenter wp-image-33426 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\\\" alt=\\\"weight loss plans for men\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h3><b>Improved Energy\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Excess weight can contribute to fatigue and reduce energy levels. Additionally, ex ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/\",\"name\":\"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are the best weight loss plans for men? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From - BetterMe","description":"What are the best weight loss plans for men? Here are 10 ideal diets to choose from, and you can try to see what fits you best.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From","og_description":"What are the best weight loss plans for men? Here are 10 ideal diets to choose from, and you can try to see what fits you best.","og_url":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":705,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/"},"wordCount":2371,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Men with obesity are at a greater risk of chronic disease because their bodies tend to carry more visceral fat. Visceral fat is stored in the abdominal cavity, and it is associated with increased insulin resistance, type 2 diabetes, heart disease, metabolic syndrome, and high cholesterol. However, there are many diets for <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-weight-for-men\/\">weight loss<\/a> that men can choose from that will help them to lose their gut. The following ten healthy, sustainable diet and weight loss plans for men are great options for men who are looking to burn away their belly fat.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Benefits Of Weight Loss For Men\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\">Losing excess fat<\/a> may benefit a man's health in several ways:<\/span>\r\n<h3><b>Reduced Risk Of Diseases\u00a0\u00a0\u00a0<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">It has been shown that overweight and obese individuals have a higher risk of developing heart disease, type II diabetes, respiratory problems such as sleep apnea, gallstones, and osteoarthritis (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/obesity-prevention-source\/obesity-consequences\/health-effects\/#:~:text=These%20changes%20translate%20into%20increased,coronary%20artery%20disease%20(CAD).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Loss_Plans_For_Men\"><img class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"weight loss plans for men\" width=\"770\" height=\"433\" \/><\/a>\r\n<h3><b>Improved Energy\u00a0<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Excess weight can contribute to fatigue and reduce energy levels. Additionally, ex ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/","url":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/","name":"Weight Loss Plans For Men: 10 Healthy, Sustainable Diets To Choose From - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/weight-loss-plans-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_108453167.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are the best weight loss plans for men? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/28185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=28185"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/28185\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/28190"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=28185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=28185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=28185"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=28185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}