Weight Loss for Men: Reasons the Weight Isn’t Coming Off
Weight loss for men may sound daunting but when broken down into a few key components
is a simple task, even for men over 40. If your current weight loss program isn’t working,
there might be several reasons why. Knowing why the weight isn’t coming off and what to
do about it enhances weight loss for men so you can achieve your goal weight just in time
Why The Weight Isn’t Coming Off
#1 Your Hormones Aren’t Balanced
As men age, hormone fluctuations often occur. For example, testosterone levels usually
peak in early adulthood and drop about 1-2% per year beginning when you’re 40. In your
40s, 50s, and beyond, low testosterone can lead to:
+ Reduced muscle mass
+ Increases in body fat
+ Decreased energy
+ Weight gain
This combination of side effects associated with low testosterone can drastically hinder
Have your doctor check your levels and if they’re low, ask if testosterone therapy
(injections, testosterone gel, pellets, etc.) is right for you.
Low thyroid hormone can also decrease your metabolism and hinder weight loss. If you
have low thyroid, or hypothyroidism, your doctor can prescribe synthetic thyroid hormone in
pill form to get thyroid levels back to normal and increase your chance of weight loss
#2 You’re Not Burning Enough Calories
Burning extra calories is a key component of weight loss. But even if you work out regularly
you might not be as active throughout the day as you should be – especially if you have a
desk job. For effective weight loss for men, it’s important to burn calories all throughout the
day, not just during workouts.
Aim to exercise 30-60 minutes most days of the week and add extra calorie-burning
activities to everyday tasks. This includes outdoor yard work, indoor housework, walking
the dog, and playing sports games with your kids.
A 185-pound adult expends about 200-250 calories in just 30 minutes by mowing the lawn,
raking leaves, or shovelling snow. If you weigh more than this you’ll burn additional calories
completing the same tasks at the same intensity.
#3 You’re Eating More Than You Think
Even if you’re following a weight loss plan you might be eating more calories than you think.
Become familiar with the calorie content of your favourite foods and portion sizes, or track
calories so you have a better idea of what you’re consuming daily.
Use a free online nutrition database, such as the U.S. Department of Agriculture’s Food
Composition Database, to record food intake and tally daily calories. You might also try a
calorie-counting app, such as MyFitnessPal or Lose It!. Many men over 40 require about
1,500-1,800 calories daily to shed unwanted pounds and keep lost weight off long term.
#4 You’re Not Sleeping Enough
Studies show that getting too little sleep increases your risk of weight gain over time and
obesity. Why is this the case? It has to do with increases in the hormones responsible for
To lower your risk of gaining weight from sleep deprivation, get at least 7-9 hours of sleep
in each night. A recommendation from the Centers for Disease Control and
Prevention (CDC). Sleeping at least 7 hours per night drastically increases your chance of
successful weight loss for men.
To improve sleep quality, try the following:
+ Avoid screen time right before bed
+ Sleep in a cool, dark, quiet room
+ Use a white noise machine
+ Set a regular sleep schedule
+ Work out regularly
+ Reduce stress
+ Don’t go to bed hungry or very full
Regular workouts are important but avoid late-night workouts right before bed to maximize
#5 You’re Too Stressed
Stress is associated with hormone fluctuations as chronic stress increases cortisol, a
hormone responsible for appetite regulation. Studies show that being stressed regularly is
associated with obesity and increases in belly fat.
While de-stressing isn’t always possible, avoid chronic stress when you can by:
+ Go for walks outdoors
+ Don’t overbook your schedule
+ Take periodic vacations
+ Try yoga or tai chi
+ Consider meditation
+ Get regular massages
Doing so increases your chance of successfully dropping weight and can improve your
overall and mental health!
#6 You’re Depressed
Depression is more common than you might think. In fact, more than 8% of adults in the
The United States suffer from this often-debilitating mental health condition. Feeling down takes
a toll on your self-confidence, energy, and motivation. It makes it difficult to stay active and
change dietary habits to get and keep excess weight off for good.
If you experience constant sadness, you feel hopeless or worthless, you’ve lost interest in
your favourite activities or you struggle to get out of bed in the morning, talk with your
doctor about possible depression treatment options. He might recommend:
Transcranial magnetic stimulation (TMS)
Taking certain dietary supplements
Other natural depression remedies
Regular workouts and weight loss may also help boost your mood.
#7 You’re Drinking Too Little Water
Drinking water helps make weight loss for men easier and boosts satiety. Drink water before meals and
aim to consume at least 16 cups of water daily for weight loss for men.
To achieve this goal, drink water ice cold or add fruit to enhance palatability. Unsweetened tea and black coffee
count toward your water intake goal!
#8 You’re Not Following the Right Weight Loss for Men
As you age, weight loss for men isn’t always easy. Fad diets often work well short term, but such diets (such as very low-carb diets, ketogenic meal plans, very low-calorie diets, and raw food meal plans) aren’t always sustainable long
term. If you’ve lost weight in the past but can’t keep the weight off, you might be following
the wrong diet plan.
Instead of drastically cutting protein, carbs, fat, or total calories, aim to reduce your current
energy intake by about 500-1,00 calories per day to drop 1-2 pounds weekly.
Choose a well-balanced meal plan you can maintain for life, such as the Fitter Healthier Dad
diet, designed around weight loss for men. It’s a nutritious way of eating and lifestyle that’s sustainable long term, and specifically
designed for men over 40!
You’ll receive custom meal plans, fat-burning workouts, and lifestyle tips and tricks to get
even the most stubborn body fat off and help with weight loss for men. You will feel happier, healthier, and more energized than ever when following the Fitter Healthier Dad program. Sign up for the free 4-step fat-
burning plan to get started today!