Weight loss for men

Why men often gain weight in midlife, where it tends to go, and practical ways to lose it and keep it off.

The basics of weight loss are the same for everyone: take in a little less energy than you use, and keep it up. But men tend to gain weight in particular ways and at particular times of life, and knowing that can make it easier to do something about it.

Why weight creeps up in midlife

Many men find that eating the same way they did in their twenties leads to weight gain in their forties and fifties. Several things contribute:

  • Less muscle. Without regular strength training, muscle mass slowly declines with age, and the body burns slightly fewer calories at rest. You can estimate your own resting needs with our basal metabolic rate calculator.
  • Less activity. Desk jobs, commuting and family life often leave less time for sport or exercise, and this usually matters more than the change in metabolism.
  • Drinks and portions. Beer, other alcohol, sugary drinks and restaurant-sized portions add calories quickly.
  • Hormones. Testosterone levels decline gradually with age, and low levels are linked with more body fat. Extra weight can also lower testosterone, so the two feed each other. If you have symptoms such as low energy or low libido, talk to your doctor rather than buying supplements that promise to "boost" testosterone.

Why belly fat matters

Men tend to store extra fat around the abdomen, including deep visceral fat around the organs. This kind of fat is more closely linked to heart disease and type 2 diabetes than fat stored on the hips and thighs. The US National Heart, Lung, and Blood Institute considers a waist of more than 40 inches a sign of higher health risk for men. Check your body mass index too, but remember that BMI can overestimate fat in very muscular men.

What helps

  • Aim for steady loss. About 1 to 2 pounds a week is a realistic target that is easier to maintain.
  • Watch the drinks. Cutting back on beer, other alcohol and sugary drinks is often the easiest way for men to cut calories.
  • Fill up on protein and fiber. Lean meat, fish, eggs, beans, vegetables and whole grains keep you full for longer than refined snacks.
  • Mind restaurant and takeout portions. Share, order a smaller size or take half home.
  • Do strength training at least twice a week, along with regular aerobic activity such as brisk walking or cycling. Building muscle helps protect it while you lose weight.
  • Sleep enough. Short sleep is linked with more hunger and more snacking.

Small, lasting changes add up. Read more about weight loss and weight management, and see your doctor before starting a new exercise program if you have a health condition or haven't been active for a while.

Sources

Last reviewed November 2026. This article is general information, not medical advice.