Losing weight is a challenge for many men, even those who have been in relatively good shape their whole lives. Whether you’ve been struggling with weight since childhood or put on extra pounds in recent years, weight loss is so much more than social media makes it out to be. Sustainable weight loss takes goal-setting and lifestyle changes to maintain, and it’s much better to focus on than rapid results that can reverse just as fast.

In this guide, we’ll explore how much body fat you can safely lose in a month to help you set healthier, realistic weight loss goals. We’ll also explore ways you can measure weight loss and stay motivated without constantly checking the scale.

Remember, weight loss is really about lifestyle changes. Eating healthier, moving more, and doing what’s best for your body will help you achieve an ideal body weight and muscle mass that supports your entire well-being.

How Much Body Fat Can You Lose in a Month?

The answer depends on your starting weight, how much you exercise, your fitness level, and diet. Experts say you can lose approximately 1-2% of your total body fat in 30 days [1], but the exact amount will vary based on several factors, such as:

• Your total body fat percentage
• Your workout plan
• Your caloric intake
• Your muscle mass
• Your age and gender
  

Younger men tend to lose weight faster than guys in their 40s and 50s due to a natural decline in muscle mass and lower testosterone levels [2]. In general, men lose weight faster than women due to their body’s metabolism and fat composition [3], but you might still struggle to lose weight if your goals are not realistic or aligned with your diet and exercise plan.

Safe vs. Rapid Fat Loss

Slow, steady weight loss is important because it helps preserve your muscle mass. Rapid weight loss can lead to lost muscle, lower density, electrolyte imbalance, low blood sugar, hair loss, fatigue, muscle weakness, and much more. Losing a lot of weight quickly also increases the chance of gaining it back, since fast-acting solutions generally involve depriving the body of nutrients it needs so it goes into starvation mode and consumes excess muscle and body fat.

Hijacking your metabolism to lose weight fast ultimately means that when you go back to early normally, you’ll likely gain weight again.

That being said, there are such things as very low-calorie diets (VLCD), but they should only be followed under the direct guidance and supervision of a doctor. They’re more suited toward individuals with obese people who are preparing for weight loss surgery.

If you’re looking to lose weight and get healthier overall, stick to a plan that helps you gradually shed unwanted pounds over the course of a few months. Within three to six months, most men can reach their weight loss goals with far less stress and health risks of aggressive dieting and excessive workouts.

How to Set a Realistic Weight Loss Goal

The Mayo Clinic suggests setting a goal of 1-2 pounds of body fat per week as your goal. You may lose more if you have a high body fat percentage, especially if you suddenly cut out high-sugar and high-fat foods and drinks. But for individuals who are prediabetic or obese, the real focus during your initial fitness journey should be prioritizing nutritional education and daily movement.

Many people find that as they workout more and become more mindful of what they consume, their weight comes off much easier. Ironically, hyperfocusing on reaching a certain number on the scale can make you more likely to binge eat. This is because stress can actually reduce your brain’s ability to feel pleasure eating — meaning you’re likely to continue consuming food even when you aren’t hungry [4].

To set a realistic weight loss goal, think about what you can realistically commit to each week. If you’re new to exercising regularly, then two to three days of 30-minute workouts may be enough for you to start. It’s easier to build upon success rather than going from 0 to 100 in a day and expecting to stay there.

If you’re committing to long-term weight loss, ask yourself:

1. Am I ready to make permanent changes to my diet?
2. Am I willing to address any unhealthy emotions I may cope with by eating?
3. Do I have the support I need from reputable resources and medical professionals or certified fitness experts?
4. Am I willing to put in the time and dedication to physically train my body?
5. Am I ready to find other ways to cope with stress besides eating?
6. Can I spend time making necessary changes?
7. Will I keep going if I make mistakes?
   

It’s okay to regress and slip up when you’re changing your diet or exercising. What matters most is that you stay consistent. Keep showing up for yourself, so you can get the results you want and live the healthy life you deserve.

Understanding Body Fat Percentage

Body fat percentage is the amount of fat on your body compared to lean muscle, tissue, organs, and bones. When you look at your overall weight, it’s important to remember that you’re weighting your entire body, not just the fat. So when you weigh 200 pounds, that isn’t just 200 pounds of pure fat.

Many people feel defeated stepping onto a scale because all they see is a number they dislike. But when you realize that this number really represents your whole body, not just the percentage of fat, it can help offset the feeling of disappointment.

Remember, everyone has essential body fat. You need it to survive. The ideal body fat percentage for males is between 18-24% depending on their age. Here’s how it breaks down across adult age groups [5]

To estimate your body fat percentage, use this simple formula: (total bodyweight x 1.082) + 94.42. You can also use a body fat calculator that requires measuring your waist circumference and inputting your weight.

Remember that it’s best to weigh yourself in the morning without clothes on, since weight increases during the day and can measure higher than it actually is by the afternoon or evening.

Why the Scale Doesn’t Tell the Full Story

The scale gives you an estimate of your entire body weight, not your body fat percentage, so it doesn’t really let you know how much weight you need to lose to be healthy.

The goal is achieving a good percentage for your age range, which will lower your risk of weight-related health problems like type 2 diabetes, heart disease, sleep apnea, and cancer.

Furthermore, losing weight isn’t the same thing as losing fat. You can be 5 pounds lighter in a day from losing fluids, but your fat percentage would be the same. Likewise, losing muscle causes you to lose weight, but it doesn’t affect your body’s fat percentage.

Similarly, gaining weight may not be a bad thing. If you start to workout more and lose fat but put on muscle, then the number on the scale could increase, and this would be a good thing.

How to Safely Lose Body Fat

If you want to prioritize safe weight loss, there are a few tips to always keep in mind:

Eat Nutritious Foods

A healthy diet is the foundation of a healthy life. Focus on eliminating processed foods, lots of added sugar, trans fats, and saturated fats from your diet. Focus on eating fruits, vegetables, and healthy proteins. Don’t limit yourself to just chicken, either! In fact, eating less meat can help weight loss by reducing your fat intake and lowering cholesterol [6].

Health Canada’s Food Guide is a great resource to start learning more about nutrition.

On that note, don’t forget to address your alcohol consumption. Cutting back can help you lose a beer belly and support your overall weight loss goals.

Increase Protein Intake

Protein supports muscle growth, which can advance weight loss. Men should aim to consume 10-25% of their daily calories from protein, but it varies based on your activity level and weight [6]. A doctor or personal trainer can help you set the right guidelines for your body and weight loss goals.

Good sources of protein include tofu, Greek yogurt (put it in a smoothie!), eggs, cottage cheese, nuts, lentils, peanut butter, salmon, and quinoa. There are many ways to get protein into your diet, and it’s good to mix up your menu to avoid boredom.

Incorporate Cardio and Strength Training

Cardio and strength training are both important for a healthy life and strong body. Cardiovascular training includes activities like swimming, walking, jogging, cycling, dancing, and HIIT classes. It physically trains the heart muscle to be stronger, burns calories, and helps you improve your endurance and energy levels.]

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Strength training focuses on targeting your muscle groups to build muscle mass. You don’t have to bulk up if you don’t want to; you can enlarge your muscles without serious gains, lower your body fat percentage, and improve your strength levels, too.

Stay Hydrated

Hydration is important for weight loss because it supports a healthy metabolism and may reduce your calorie intake by contributing to feelings of fullness. When you have a craving, drink a glass of water and wait 15 minutes. You may find that the feeling passes.

If you drink a lot of tea or coffee, consider scaling back to have water instead. And be mindful of sugary coffee creamers, drinks out, and energy drinks that are loaded in sugar.

Prioritize Sleep

Good sleep helps your body recover, boost immunity, and build muscle. It’s also a natural stress reliever that can help improve your mental health. Make sure you are prioritizing at least 6-8 hours of restorative sleep each night. If you struggle with depression, anxiety, insomnia, or chronic stress, address these issues with a doctor or therapist. They can help you find solutions that will help improve your sleep quality and overall well-being.

Tracking Progress

Stay consistent with your weight loss efforts, and check in every week to notice whether you’ve lost weight. It can take time to see results if you don’t have as much weight to lose, and some parts of the body are harder to slim down than others.

You might find it helpful to take a photo each week from the front, sides, and back. This will allow you to compare your fat loss and body composition over time rather than just looking at the scale for an answer.

Best Ways to Measure Fat Loss (Beyond the Scale)

Measure your weight circumference at the start of your diet, then do so every week. You will notice it gets smaller over time as you lose weight. You can also measure how your clothes fit as a guide; when they feel looser or fit better, then you know you’re getting closer to your goal.

You can also use the mirror as a simple test for your fat loss efforts. Do you see noticeable improvements? Are you happier with the way you look?

Remember that fat loss isn’t about the number entirely. It’s also about feeling good in your body and being confident in your own skin.

Common Challenges

Weight loss challenges are common, and you don’t have to feel like you’ve failed if you cave and overeat or skip a day (or week) of workouts. Plateaus are normal when you start exercising. The body is usually shocked and energized by the increased activity, but as it adapts to the new norm, you may notice results slow down and your motivation wane.

To combat plateaus, vary up your exercise routine. This can help keep the metabolism working well and help you avoid burn out with the same movements or workouts.

When it comes to cravings, be mindful of how you’re structuring your meals. Often, cravings emerge because you aren’t eating according to your body’s natural rhythm. You can follow a meal plan from a nutritionist, or focus on eating 3-5 times a day. You might, for example, do better eating a light breakfast and mid-morning snack rather than just eating one meal early in the morning, then waiting until the afternoon for lunch.

Take your weight loss journey as an invitation to learn more about yourself. Find what works for you, and don’t feel bad if you try something and it isn’t a fit. Every time you miss the mark, you get closer to the right solution.

Staying Motivated

Weight loss is a journey, and it’s natural to find yourself feeling motivated some days and discouraged others. You might work really hard one week only to find that you didn’t lose a single pound. It happens. But all the exercise you put into your days weren’t wasted. Even if you aren’t losing weight as quickly as you’d like, you’re still making beneficial contributions toward your overall well-being.

Consider joining group fitness classes, working out with a friend or family member, and learning more about healthy cooking. These simple actions can keep you motivated and get you hyped up about taking care of yourself.

Final Thoughts

With the right diet and workout plan, anyone can lose weight. What really matters, however, is setting realistic weight loss goals. If you really struggle with overeating or dieting, then you might consider speaking with a doctor about weight loss medications that could help you get on the right track.

Phoenix is Canada’s leading telehealth solution for men. If you’re looking for weight loss medication, take a free screening, and a doctor will get back to you in 24 hours.

References

1. https://www.medicinenet.com/lower_body_fat_percentage/ask.htm
2. https://health.fmolhs.org/body/primary-care/why-harder-for-men-to-lose-weight-as-age/
3. https://www.healthline.com/health-news/men-lose-weight-more-quickly-than-women
4. https://fortune.com/well/2023/06/08/stress-crave-sugary-food-overeating/
5. https://www.medicalnewstoday.com/articles/body-fat-percentage-chart#:~:text=Men%20also%20need%20to%20keep,or%20with%20a%20personal%20trainer
6. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

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