Weight Loss Solutions for Men

Women often complain that weight loss is easier for men. But is it really that simple for guys to slim down? Men face unique challenges when they try to lose weight. To find out more about those weight loss barriers and to get the best weight loss solutions for men, I went to my panel of experts to get some advice.

Both Pete Thomas and Tom Venuto contributed to my Men's Guide to Weight Loss and provided specific advice for this article.  Pete Thomas, NBC's most successful "Biggest Loser" was the Season 2 at-home winner of the The Biggest Loser and is author of the book, "Lose It Fast, Lose It Forever." He is a full-time motivational speaker, teacher, spokesperson, author, wellness coach and athlete.  Tom Venuto is a fat-loss expert, transformation coach and bestselling author of Burn the Fat, Feed the Muscle. Tom holds a degree in exercise science and has worked in the fitness industry since 1989, including fourteen years as a personal trainer. 

Is Weight Loss Easier for Men?

According to Tom Venuto, the answer is yes.  He says that there are psychological and hormonal reasons that weight loss is harder for women, but the primary reason is the difference in size.  “On average, men are bigger and heavier than women. The bigger a person is, the more calories they burn every day and the more calories they can eat without gaining fat.”  He goes on to explain that the average man can also create a larger calorie deficit much more easily than the average woman and that’s the simplest reason why women lose more slowly than men.

But does that mean weight loss is easy for men?  No, says Pete Thomas.  “Men lack the same type of societal motivators as women.”  Thomas points to conflicting messages that can impact a guy’s motivation to lose weight.  “Guys are a unique group.  We are told all our lives to get bigger and stronger and then at some point we have to lose weight and get smaller for our long-term health. And then we receive so many conflicting messages from mainstream men’s magazines.”

Thomas also points to the fact that while women are shamed for being overweight, men are often applauded.  “In America's most popular sport, football, there is a combination of very strong, incredibly fit, low-body-fat athletes and very strong, incredibly fat athletes.  Both are needed and both are cheered as heroes in our society.”  He also points to overweight musicians and other arenas where heavy men are celebrated for their size. “They set a poor example for the average man,” he says.

Weight Loss Challenges for Men

Tom Venuto points to cultural issues when he addresses the unique challenges that face men who want to lose weight.  “Men are macho, so they might push too hard, go too heavy or do too much too fast and then burn out or get injured.  He also explains that men like to feel strong and self-reliant so they might be more reluctant to ask for help.

Pete Thomas agrees.  “In general, men are problem solvers and have a need to fix things and be responsible for stuff.  We have a culture where men are expected to be leaders and protectors.”  

So what are the best solutions for men who want to lose weight?

Weight Loss Solutions for Men

So how should a guy address his unique issues if he is serious about losing weight?  The first step is to acknowledge the barriers – cultural, emotional or physical – that may affect his weight loss process.  Then, both Tom and Pete offer solutions to get past the roadblocks.

1. Don’t be afraid to ask for help.  “Asking for help is a sign of strength, not weakness,” says Tom Venuto.  He also says it’s helpful to think about the consequences if you don’t ask for help.  “Your social circle shrinks, your condition deteriorates, you withdraw even more and eventually you may fall into a vicious cycle of isolation.”
2. Get the support you need.  “Know what kind of support you need – information, accountability, a swift kick in the butt - and then ask for it,” says Venuto. Pete Thomas agrees.  “Emotional support is absolutely essential for anyone seeking to lose weight or make a life change.  The problem lies in how this is communicated to guys.  For myself and many other men, the term “emotional support” sounds like a group of women sitting in a circle crying over pictures of a recent wedding.”  Pete says that the word “teamwork” works better for men. 
3. Don’t overdo it.  Tom reminds his male clients to put the macho to rest at the gym. “Consistency and steady improvement over the long haul wins it, not seeing how fast you can set a world record.”  And Pete recommends that men let go of the image they may have of themselves as high school athletes.  “Your body has forgotten the fact that you were once an athlete.”  A balanced workout program that includes strength training, cardiovascular training and a moderate progression is more likely to give you the results you want.
4. Learn about food.  Men don’t always do the meal planning, grocery shopping and cooking in the home, but these are skills that can and should be learned.  “The more I learn about food: it’s composition and creation, it’s planning and preparation, the more likely I am to achieve a healthy weight and maintain it for the rest of my life,” says Pete, who has made this learning process a priority.  Tom Venuto agrees. “If you learn how to make your food taste good and you start looking forward to your meals, that goes a long way toward helping you stick with your nutrition plan.” 

Lastly, both experts agree that you need to address your belief system.  If you believe that you can’t lose weight, then you won’t lose weight, they say. But if you learn to believe in yourself then weight loss becomes possible "Change how you see yourself by changing what you say to yourself before you even see the change in yourself," says Pete

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