A good weight loss plan for men is a modest calorie deficit, some protein at every meal, two or three strength sessions, daily walking and a weekly check-in so you can adjust, with no crash diets involved.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What are the main parts of a plan that works?
Five parts, and they work together:
- A modest calorie deficit. Eating a bit less than you burn is what moves the scale. Steady loss of about 1 to 2 lb (roughly 0.5 to 1 kg) a week is the pace public-health bodies describe as sensible, and slower is fine.
- Protein. It helps you feel full and keep muscle. See how much protein to lose fat.
- Strength training. Two or three sessions a week.
- Daily movement. Walking counts.
- Sleep and stress. Both affect appetite. How much sleep to lose weight is a good read.
How big should the deficit be?
Small enough that you can live with it. Aggressive deficits are hard to keep up and make training miserable. How to calculate a calorie deficit can give you a starting estimate. Treat it as a guess you correct after two or three weeks of real results.
If you take medication or have a health condition, check with your doctor before cutting calories.
What does the food side look like?
Plain eating, repeated. The Fatboy Fitness diet and weight loss diet for men over 30 go through it in more detail. The short version is regular meals, protein at each, vegetables, fewer liquid calories and no banned foods.
What does an example week look like?
This is an example, not a prescription.
| Day | Plan |
|---|---|
| Monday | Strength session and a 20-minute walk |
| Tuesday | Walk, 30 to 45 minutes |
| Wednesday | Strength session |
| Thursday | Easy cardio or a walk |
| Friday | Strength session |
| Saturday | Long, easy walk |
| Sunday | Rest and 10 minutes of stretching |
Every day in the weekly plan builder recommends 10,000 steps, adjustable from 0 to 30,000. Set yours where you are now.
How do you adjust week to week?
This is the part most plans skip. Weight loss isn't a straight line, and your training needs to respond when your week goes sideways.
The weekly plan builder asks about last week's effort, tiredness, sessions finished and any pain. A comfortable, finished week can earn a step up. A hard one eases off. A patchy week doesn't ask you to catch up. If the scale stalls, working out but not losing weight and weight loss plateau cover the usual reasons.
Want to understand the method? Why a week by week workout plan beats a 12-week programme is the short version.
Related reading
- Lose weight at 40 for men
- Why the scale lies
- Track progress without a scale
- Cardio vs weights for fat loss
- Lose weight with a desk job
- The Fatboy Fitness diet
- Can you get abs by working out every day?
FAQs
How fast can I lose weight safely?
For most people, slow and steady works best. Ask your doctor what is right for you, especially if you have a health condition.
Do I need a gym?
No. Bodyweight workouts are always included in the builder, and a few dumbbells or a kettlebell are enough to start.
What if I'm over 40?
The same principles apply. See weight loss for men over 30 and workout plan after a long break for men over 40.
The bottom line
A modest deficit, protein, strength training, walking and a weekly check-in beat any crash diet. Keep it boring and keep it going. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weight loss
- men
- weekly plan