Losing weight is a unique journey for each individual. However, some key principles remain the same: It’s important to be dedicated to your endeavors and experience some trial and error to see what works best for you. It’s always inspiring to hear proven diet and exercise tips from people who have successfully reached their goal weight. That’s why we’re here to share some of the best weight loss tips from men who have lost 50+ pounds. Their hacks provide personal insights into strategies that can be effective for you too.
1. Be consistent
According to Amy Goodson, MS, RD, CSSD, LDa registered dietitian and certified sports dietitian who sits on our medical expert board, many men who have achieved significant weight loss progress established structured routines that emphasize consistency rather than intensity.
TikTok user Nasin (@nasinwright) documents his one-year weight loss journey on TikTok, during which he lost around 139 pounds. In one of her videos, Nasin shares a before-and-after transformation, with captions the clip with, “You stuck with it for a year,” noting that he was consistent with a caloric deficit.
2. Get your cardio going
TikTok user @CharleyChefs sketches his go-to treadmill workoutwhich helped him lose an impressive 50 pounds. The best part? No running required!
According to @CharleyChefs, “Instead of eating 12 meals a day, we’re going to set the incline to 12 instead… [and] set the speed to 4.5. This helped me a lot through my weight loss journey, but high protein and being in a calorie deficit are just as important.”
3. Stick to a calorie deficit
A crucial weight loss tip that many men stress is to stick to a calorie deficit. In fact, TikTok user Kyle Smith (@tastyshreds) shares a clip that he went from 270 to 210 pounds in six months — shedding 60 pounds — by following a calorie deficit.
Research have shown that caloric deficits of 500 to 700 daily calories have been used for weight loss, and many obesity guidelines recommend them.
4. Eat a lot of protein
Whether you want to lose weight or achieve healthier eating habits – or both! – is it important to get lean protein. Foods high in protein can help keep you full longer and promote weight loss.
“Many men find success with high-protein, lower-carb diets that include a variety of lean meats, whole grains, and vegetables, which support muscle retention and satiety,” says Goodson.
TikTok user Jacob Correia (@iampeachye1) shares the main meal he prepares that helped him lose over 130 pounds—and it’s packed with protein. In one TikTok videoCorreia scoops up 99% lean ground turkey burger patties and assembles his burger with keto buns, onions, sugar-free BBQ sauce, mustard, spicy maple bourbon pickles, lettuce and cheese.
5. Strength training
When it comes to exercise, Goodson says combining strength training with moderate cardio, such as interval training or brisk walking, is usually the most effective for fat loss and improving fitness. “This balanced approach helps build and maintain muscle, which supports metabolism even at rest, making it easier to maintain weight loss,” she explains.
TikTok user Braydon Barrett (@looklikeyoulift) chimes in a video“Can you lose weight through only strength training and little to no cardio? Yes, you can. In fact, that’s how I lost 65 pounds of body fat, and that’s how I’m helping men around the world do the exact same thing.. . I believe that strength is the most important physical attribute that you should work on, and by doing so you will improve your quality of life.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
