Weight loss for men: A complete guide

Weight loss in men works differently to how it does in women. This is because of a few different biological factors:

• visceral fat – which men have a higher proportion of
• testosterone – affects muscle and fat distribution
• muscle mass – which men have more of and is linked to metabolism

Visceral fat vs subcutaneous fat

Men have a higher proportion of muscle as well as a higher proportion of visceral fat which is stored around the stomach (abdomen) and internal organs. If this is left untreated, it can lead to chronic conditions such as insulin resistance and type 2 diabetes. Because of this, men can respond fast to diet and exercise, this means that when men are losing weight they often begin to see results earlier.

On the other hand, women are more prone to have a higher amount of subcutaneous fat, a fat which is generally stored around the hips, thighs and buttocks.

Testosterone and the belly fat cycle

The hormone testosterone can also have an effect on muscle and fat distribution in men. This combination can influence what proportion of calories you will burn and where you will lose weight from. This process, however, can be influenced by the testosterone-belly fat cycle.

The testosterone-belly fat loop is a loop that works in two ways. Low levels of testosterone can lead to excess belly fat, and excess belly fat leads to lower levels of testosterone. Losing weight can break this cycle, naturally boosting testosterone levels can make losing weight easier as time goes on.

Muscle mass

Building muscle is thought to be a good way to burn fat, this is influenced by your resting metabolic rate. Fat tissue can burn around 4.5 calories per kilo daily, whereas one kilo of muscle can burn around 13 calories, around three times more than fat. Because men generally have greater muscle mass than women, their resting metabolic rate, or the number of calories they burn at rest is higher. So, the more muscle you have, the higher your resting metabolic rate. Therefore, it’s important to eat protein and to exercise in order to sustain muscle mass and, in turn, keep a metabolic rate that is helpful for losing weight.

No, not necessarily. In a 2025 study comparing weight loss rates between men and women, 268 females and 55 males aimed to achieve a 5% reduction in body weight. The results found that 29.1% of women and 30.9% of men achieved a 5% weight reduction during the trial. Women, on average took 9.45 weeks to achieve the 5% weight loss while men took 8.71 weeks.

This shows that, although males and females have different biological profiles and can differ in the outcomes of body compositions, in this study men and women lost 5% of their weight at similar rates. Therefore, the rate at which men and women lose weight depends on personal factors, not just biological factors.

You should aim to lose between 0.5 and 1 kilo per week until you reach your desired weight. The goal is to aim for a reduction of 5% to 10% of overall body weight over a 3 to 6 month period. Aiming to lose weight is recommended if you have a waist measurement above 102cm, a BMI above 24.9, or your health is being impacted by your weight.

A useful way to set goals is to think in stages:

• Start with 5% – If you weigh 100kg, this means losing 5kg. A modest reduction can already improve some measures of metabolic health.
• Aim for 5% to 10% as an initial longer-term goal – Guidance has previously identified losing 5% to 10% of your starting weight within a year as a realistic initial target that can reduce type 2 diabetes risk and provide other health benefits.
• Adjust your goal as you progress – You may want or need to lose more than 10%, but there is no requirement to achieve everything at once.
• Focus on your waist as well as the scales – Losing abdominal fat may improve your health even if changes on the scales sometimes feel slow.

Remember, weight loss varies from person to person. Your weight can fluctuate from day to day because of food, fluids and bowel movements, so look at the overall trend over several weeks rather than individual readings.

Understanding how your body reacts to different foods can help make the overall process a little bit easier to achieve.

Eating whole foods, such as fruits, vegetables, and wholegrains, will help to reduce hidden sugars, fats, and chemicals in the diet as they are naturally lower in these than processed foods. Foods containing proteins will release triggers that send signals via hormones that tell your brain you are full.

Tip: By design, proteins use more calories to digest than carbohydrates and fats, so you should look to increase your protein intake during weight loss. Proteins will also help protect existing muscle mass so that you do not lose it when you lose weight.

Meals high in protein and fibre will help make you feel fuller for longer, try out these meal ideas:

Breakfast

• 2 scrambled eggs on 2 wholemeal toast
• 100g Greek yoghurt, 100g of your favorite mixed berries, touch of maple syrup or honey to suit
• Kippers with wholemeal bread

Lunch & Dinner

• Tomato, carrot, lentil soup with a chunky wholemeal slice
• Chicken fillet (season with a touch of salt and pepper, lemon juice and thyme) with wholemeal rice with quinoa and peas
• Cod fillet or similar, baked in skimmed milk, served with a little mashed potato, peas, carrots, and asparagus
• Beef and prawn stirfry. Slice beef steak into chunks, add some prawns and fry with teriyaki sauce, mirin, rice wine vinegar. For the last 3 to 4 minutes throw in some sugar snap peas, sliced carrot, peppers, bamboo shoots, and water chestnuts

For more healthy dinner recipes, check out our guide.

Alcohol and weight gain

Alcohol can be packed with additional, hidden calories. For example, a large glass of red wine (250ml) will add an additional 180-250 calories. A standard pint of lager can amount from anywhere in between 170 and 222 calories depending on the strength and type. So, be mindful of how many extra calories you are consuming via your drink.

There are a number of different types of exercise that can help you lose weight. However, one of the best is considered to be compound resistance training combined with cardio training. Everyday movement, like taking the stairs, gardening, and housework can also burn calories.

Resistance training

Compound resistance training burns high amounts of calories as well as helping build muscles, boosting metabolism. We recommend doing resistance training twice a week. Some examples of resistance training include:

• squats – these are lower body exercises working the quads, glutes, as well as the core, all burning calories
• push-ups – using your own bodyweight with push ups works the shoulders, chest and core helping to burn fat
• deadlifts – deadlifts use the full body to help strengthen the posterior chain that runs the full length of the body whilst also burning fat
• rows – rows will target the upper body including the back and biceps helping strengthen the core

Cardio exercise

Using cardio exercises can also burn fat as well as strengthen the heart which can be impacted by weight gain. We recommend 150 minutes of moderate cardio a week. Examples of cardio exercise include:

• running – running gives the full body a workout. It burns fat fast and helps build metabolism.
• cycling – cycling outdoors or using a stationary version both burn fat as well as promoting strong joints
• swimming – the different swimming techniques engage the full body with zero impact on joints but high calorie burn
• skipping – skipping done at high speed or at a rate that is comfortable for you will engage the whole body and burn fat fast
• high intensity interval training (HIIT) – using HIIT which consists of short full effort bursts of exercise can even continue burning fat after you have stopped

Daily movements

General daily movements all add up to the calories you burn each day. Walking, running, tidying up, shopping, gardening and everything else that involves movement will add to the calories you burn.

Example exercise plan

When you’re looking to lose weight, you do not need to exercise every day or spend hours in the gym to become more active. However, you should aim to complete 150 minutes of moderate-intensity exercise and at least 2 strength-based training sessions per week.

Here is an example of how you could structure your week to meet the recommended physical activity guidelines while supporting weight loss and maintaining muscle mass:

Weight loss isn't only about what you eat and how much you exercise, There are many other factors that can impact the number on the scales, including your sleep, stress levels, and alcohol intake. Making small changes to these lifestyle factors can have a huge influence on how much weight you lose over time.

Poor sleep

Managing to get enough hours of sleep is very important in weight control. Research has shown that a lack of sleep increases hunger and appetite. Although research continues, initial understanding suggests that specific appetite hormones, like ghrelin and leptin, can be affected by sleep:

• ghrelin – stimulates hunger and a need to consume food
• leptin – tells your brain when you’ve eaten enough.

Poor sleep can have a detrimental effect on many areas associated with weight. Being tired can increase your appetite as well as reduce your motivation to exercise, making it more difficult to stick to a weight loss plan.

Try to improve your sleep by:

• going to bed and waking up around the same every day
• finding a relaxing routine before bed, such as quiet reading, taking a bath, or meditating
• making sure your bedroom is dark, quiet, and comfortable
• avoiding large meals, caffeine, and alcohol close to bedtime
• limiting screens, including your mobile phone, tablet, computer, and TV an hour before bed

Stress

Although stress is not directly linked to being the cause of weight gain, it can make losing weight more challenging. Factors such as increased levels of cortisol are a direct result of being stressed. Cortisol is a hormone that controls your metabolism and stress response. Increased stress can impact your appetite, leading to a desire to eat high-calorie foods or increasing calorie intake.

Stress can also affect your desire to exercise, increase alcohol intake, and directly affect the types of foods you consume, causing you to make unhealthy or convenient choices.

You can help manage stress by:

• getting regular exercise
• taking regular breaks from work
• finding hobbies and social activities
• practicing breathing exercises, mindfulness, and meditation
• spending time outdoors
• talking to friends, family, or a healthcare professional if you’re struggling with stress of your emotional wellbeing

Alcohol

Alcohol causes weight gain in a number of ways. Some alcoholic beverages contain lots of calories, consuming alcohol can interrupt your sleep pattern, or increase cravings for less healthy foods, all contributing to weight gain. Alcohol contains 7 calories per gram, meaning it does not take long for your calorie intake to increase dramatically.

If you drink alcohol, it is advisable to stick within the UK recommendations of drinking no more than 14 units per week on a regular basis. Try spreading your intake across 3 or more days per week, and make sure you have several alcohol-free days per week to cut down your consumption.

Consistency over perfection

Successful weight loss changes happen when the process of losing weight is completed over a gradual period of time rather than by following a strict routine for a few weeks. There will be days when you may eat more than you planned or haven’t quite met your exercise goals, but this is okay. Rather than abandoning your current plan, return to your normal routine at your next meal or your next training session.

It’s more important to stay consistent with your weight loss plan, rather than strive for perfection. You can do this by:

• setting small, realistic goals, such as aiming to walk for 30 minutes on 5 days of the week, or switching a less healthy snack for a piece of fruit, or aiming for 3 alcohol-free days each week
• monitoring your progress by measuring your weight, waist measurement, activity levels, sleep, or food and drink intake – there’s no need to measure everything, just what you feel comfortable with

Gaining weight can have a negative knock on effect to both your physical and mental wellbeing. In some cases, this can lead to the need for professional, medical intervention. If you are overweight or your weight is affecting your quality of life, such as painful joints, tiredness, or the development of secondary health conditions, such as diabetes, high cholesterol, or high blood pressure, then weight loss medication may be suitable for you.

Are there weight loss pills for men?

Yes, there are several weight loss pills available for men looking to lose weight. These range from types like the Wegovy pill, that mimic a specific hormone called glucagon-like peptide-1 (GLP-1) to lower your appetite, to orlistat which blocks how much fat you absorb. There are also those that are available without a doctor’s prescription, like Orlos or alli.

At Asda Online Doctor, we have the following weight loss pills for men available:

1. Wegovy pill – A weight loss pill that contains semaglutide and is taken every day after 8 hours of fasting and 30 minutes before eating to reduce your appetite and slow gastric emptying.
2. Foundayo – A daily GLP-1 pill that works like the Wegovy pill but can be taken with or without food. It contains the active ingredient orforglipron.
3. Mysimba – A daily pill that can be taken up to twice a day to reduce your appetite using the active ingredients naltrexone and bupropion.
4. orlistat – An orlistat-containing pill that can be taken up to 3 times a day with meals to block the absorption of fat. It is also available at a lower dose without a prescription under the brand names Orlos or alli.

Are there weight loss injections for men?

Yes, there are several suitable weight loss injections available for men from Asda Online Doctor. They are:

If you think you could benefit from weight loss treatment, use our weight loss service to start a consultation with one of our doctors.

Does losing weight increase testosterone?

Yes, losing weight can increase testosterone in men. This is because fat tissue has an enzyme that can turn the testosterone into oestrogen. So having less fat will mean less testosterone is converted, and will leave higher amounts of testosterone.

What's a healthy waist size for men?

Waist size in men will fluctuate depending on height and weight. We recommend that your waist size should be half of your height. As an example, if you are 5 foot 7 inches or 170cm, your waist should be under 85cm.

How much weight is safe to lose per week?

We recommend 1 to 2 pounds (0.5-1kg) per week. If you stay within these figures you shouldn't notice any issues and will increase the chances of you keeping the weight from returning. Losing more weight than this can lead to complications such as gallstones, anemia, extreme fatigue, and nutritional deficiencies.

Are weight loss injections safe for men?

Yes, weight loss injections are safe for men but they must be prescribed by a doctor who will determine if they are safe for you. Weight loss injections should also be taken alongside a healthy lifestyle. Always use approved weight loss injections from regulated healthcare providers.

Can GLP-1 medications affect testosterone levels?

Yes, losing weight will increase testosterone levels. This is due to reduction of fat cells in the body that can via an enzyme turn testosterone into oestrogen. So, as the fat cells reduce in number, your testosterone levels will continue to rise.

Does carrying extra belly fat lower my sex drive?

Yes, carrying extra belly fat can lower your sex drive. Within fat stores contain aromatase which can turn testosterone into oestrogen. Testosterone is an important factor in the male sex drive so reduction in levels can affect how you feel.

Are there any supplements that help weight loss for men?

There are a number of products and supplements on the market that claim to help with weight management and weight loss. However, any product that is being consumed should have undergone strict clinical trials and have the data available to verify any claim.