What are the most effective methods for male weight loss?

From the Guidelines

The most effective way for men to lose weight is to create a calorie deficit through a combination of diet changes and increased physical activity, aiming for a sustainable weight loss of 1-2 pounds per week, as recommended by the 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease 1. To achieve this, men can start by reducing their daily calorie intake by 500-750 calories, focusing on whole foods like lean proteins, vegetables, fruits, and whole grains, and limiting processed foods, sugary drinks, and alcohol.

• Incorporating both strength training (2-3 times weekly) and cardiovascular exercise (150+ minutes weekly) into their routine can help preserve muscle mass while burning fat, and activities like walking, jogging, or cycling can burn additional calories.
• Tracking food intake using an app or journal can help maintain accountability, and prioritizing quality sleep (7-9 hours nightly) and stress management can also support weight regulation hormones.
• Drinking plenty of water can help control hunger and support metabolism, and for men specifically, focusing on building muscle can be particularly effective as higher muscle mass increases resting metabolic rate, as supported by the 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults 1. The 2019 ACC/AHA guideline also recommends comprehensive lifestyle intervention, which includes regular self-monitoring of food intake, physical activity, and weight, and increased physical activity, preferably aerobic physical activity, for ≥150 minutes/week, to achieve and maintain weight loss 1.
• A diet designed to reduce caloric intake by ≥500 kcal/day from baseline, which often can be attained by limiting men to 1500 to 1800 kcal/day, can also be effective in achieving weight loss, as stated in the 2019 ACC/AHA guideline 1. Overall, making permanent lifestyle changes rather than following temporary diets leads to lasting results, and consistency matters more than perfection, as emphasized by the 2013 AHA/ACC/TOS guideline 1 and the 2019 ACC/AHA guideline 1.

From the FDA Drug Label

Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet Directions read the enclosed brochure for other important information diet and exercise are the starting points for any weight loss program. Try these first before adding orlistat. use with a reduced-calorie, low-fat diet and exercise program until you reach your weight loss goal

The best ways for men to lose weight include:

• Diet: a reduced-calorie and low-fat diet
• Exercise: an exercise program, to be started after consulting with a doctor
• Medication: orlistat, to be used along with diet and exercise, for overweight adults 18 years and older 2 2

From the Research

Effective Weight Loss Strategies for Men

• Reducing diets produce more favorable weight loss than physical activity alone, with a mean weight change of -3.2 kg after 1 year 3
• Combining reducing diets, exercise, and behavior change techniques is the most effective intervention for weight loss, with a mean difference in weight of -4.9 kg at 1 year compared to no intervention 3
• Group interventions can produce favorable weight loss results, with an average reported participant retention rate of 78.2% 3

Dietary Strategies for Weight Loss

• An energy deficit is the most important factor in weight loss, and a low-calorie diet with a low fat or carbohydrate content is recommended 4
• Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, may be considered in some cases, but potential risks and long-term effectiveness are unknown 4
• Meal timing is an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help prevent obesity 4

Lifestyle Modifications for Weight Loss

• A moderately reduced-calorie diet, increased physical activity, and behavior strategies are the most effective weight loss intervention 5
• Adults should engage in at least 150-300 min/week of moderate-intensity or 75-150 min/week of vigorous-intensity aerobic physical activity for substantial health benefits 5
• Effective behavior strategies include motivational interviewing, cognitive behavior therapy, removal of environmental trigger foods, self-distraction, and planning ahead 5

Pharmacological Interventions for Weight Loss

• Orlistat and liraglutide are effective for weight loss, with liraglutide showing greater and sustained weight loss, especially when combined with physical activity 6
• Anti-obesity medications, including orlistat, phentermine/topiramate, naltrexone/bupropion, and liraglutide, can result in significant weight loss and improved cardiometabolism when combined with behavior-based interventions 7
• However, these medications may have adverse effects and are costly, so drug therapy should be initiated after weighing benefits and risks 7