Beyond the scale: How weight loss for men can transform your health, energy level and more

Published: September 26, 2025

Estimated reading time: 7 minutes

There is no single way to achieve weight loss for men.

“If there were, we would all be doing that,” said Joshua H. Brandon, M.D., “but it’s more complicated than that. Around 30% of American men are overweight, and 43% have severe obesity.” For men ages 20 to 39, nearly 40% are considered obese, according to the Center for Disease Control. That means many young men are already dealing with weight-related health risks earlier in life.

Men who struggle with losing weight report a variety of experiences related to high body weight, including social stigma, low energy, negative body image and difficulty performing some activities.

“Long-term weight loss comes from meaningful changes in your lifestyle,” said Dr. Brandon, a family medicine physician with Norton Community Medical Associates. “It doesn’t happen overnight.”

If you’re trying to lose weight, you need practical methods to make weight loss likely, sustainable, and healthy.

Why your weight really matters (beyond appearance)

Your top goal may be to trim your waistline and fit into smaller sizes, but appearance is not the only reason to shed pounds. Besides visible changes in your body when you lose weight, there are many other health benefits to weight loss for men.

“Excess body weight affects your waking life as well as your sleep, energy and hormone levels,” Dr. Brandon said. For men in their 20s and 30s, these issues can show up as low energy at work, struggling to keep up in recreational sports, or even lower testosterone challenges.

Overweight or obese men may experience:

• Sleep apnea, a condition that causes breathing to stop during sleep, leading to fragmented, nonrestorative sleep and daytime fatigue 
• Chronic inflammation from fat cells that produce cytokines, which are immune compounds that promote low-grade chronic inflammation throughout the body 
• Insulin resistance, a condition where the body’s cells don’t respond properly to insulin, leading to high blood sugar and fatigue: It can potentially progress to diabetes if left untreated. 
• Hormonal imbalances, caused by fat cells influencing hormone production
• Reduced physical activity since weight can make activity more challenging: Then decreased movement contributes to lower daytime energy. 

Benefits of weight loss for men

The good news is that even a modest weight loss – 5 to 10 pounds – in men can have a positive effect on your overall health, including your:

• Heart health, including lowering blood pressure
• Metabolic health, such as lower blood sugar and reduced bad cholesterol levels
• Sexual health, including circulation and testosterone
• Mental health, such as better mood, lower stress and higher self-confidence

More good news: Small changes create big results over time.

“Starting now is more important that waiting for the ‘perfect’ plan or the ‘right’ time,” Dr. Brandon said.

The real barriers for men losing weight

Generally speaking, there are four barriers to weight loss for men.

“This isn’t an exhaustive list, and you will have unique challenges,” Dr. Brandon said. “But most men report these as the main blocks to dropping the weight.”

Young men often face these barriers during a life stage packed with transitions — college, starting careers or raising families. Stress, convenience foods and less free time can all add up to weight gain.

“Sometimes we think we have to spend two consecutive hours in the gym to see results,” Dr. Brandon said. “That ‘all-or-nothing’ mindset can lead to burnout. If you can find ways to fit exercise into breaks or make a big effort in a short window of time, you can move that needle.”

Gym or exercise intimidation can make you feel awkward and overwhelmed. You may not know where to start or how to use equipment, or may feel out of place in a gym where everybody else appears to know what they are doing.

“Most gyms have a program that can introduce you to the machines, classes and services at the facility,” Dr. Brandon said. “There are apps and free videos to help you understand how to correctly perform exercises or use machines and free weights.”

Nutrition confusion and convenience go hand in hand with time and scheduling challenges. A lack of quick, healthy meal options combined with a crammed calendar can make you feel like throwing in the towel.

“There are a lot of resources you can lean on for this,” Dr. Brandon said.

You can’t overlook the mental and emotional barriers to weight loss. If you have tried other diets or exercise programs and they have not been successful, that can set you up for a cycle of self-sabotage.

“It is important to remind yourself that progress is the key, not perfection,” Dr. Brandon said.

Practical tips for men losing weight

Time plus consistency equals results. For younger men, the focus isn’t just long-term disease prevention — it’s about building energy, confidence and strength that carry into work, relationships and daily life.

Some ways to get started:

• Prioritize protein at every meal.
• Drink enough water.
• Check your portion sizes.
• Look for healthier versions of food you already eat such as turkey bacon instead of pork, or low-fat dairy.
• Ask, “What can I add” to make a meal a little healthier. Some protein? A side salad? Fruit?
• Learn to eat out without being “that guy.”
• Delay treats, but don’t deny. Examples include not eating a large portion of dessert every day or not having a cocktail every day of the week.
• Get movement where you can, including desk exercises, walking meetings and taking the stairs instead of the elevator.
• Build your home-based workout options, such as body weight, free weights or kettlebells.
• Walk more. Take your coffee to-go and get some fresh air.
• Back off processed foods that include sugar, less-than-healthy fats or high sodium.
• Amp up your fiber game with fresh fruits and vegetables.
• Pump some iron to build muscle, which includes benefits such as cardiovascular health, decreased stress and better bone health.
• Don’t skip breakfast! Some studies say people who eat breakfast may have lower body weight than those who pass on the morning meal.
• Track your meals, including macros and calories, using an app to be sure you’re hitting your protein goals and staying under your recommended calories for the day.
• Take progress pictures. Sometimes the scale will not move, but your body is changing and the easiest way to see it is a photo.
• Manage stress by getting enough sleep and exercise.
• Make time for rest and make sleep hygiene a priority.
• Talk it out with a therapist.

How your primary care provider can be your secret weapon in weight loss

“Sometimes as men, we don’t want to admit we have an issue or ask for help,” Dr. Brandon said. “And that is where your health care provider can give you an assist in the weight loss game.”

Your primary care provider (PCP) may start by getting your baseline information by doing a physical and getting a metabolic health evaluation. This will include blood pressure, cholesterol and other physical data. This helps them identify underlying health issues that may affect your weight. Your PCP also can help you set realistic, medically informed goals and point you toward resources for nutrition counseling, weight management programs or support groups.

“We are all on the same team, and our goal is best health,” Dr. Brandon said. “We will create a sustainable custom weight loss plan to set you up for success.”