Weight loss in men is often less visible in media and public health campaigns, which frequently focus on women. As a result, men may feel that weight management services are not aimed at them or that their concerns are less recognised.
Research shows that men are less likely than women to seek support from healthcare professionals or weight-loss groups [1]. They are often more motivated by improvements in health, fitness, strength, or performance rather than appearance, which can influence how programmes are designed and promoted [2].
Studies also suggest that men and women may respond differently to weight-loss interventions. Tailored approaches that emphasise clear goals, measurable outcomes, structure, technology-based tracking, or elements of competition can improve men’s engagement and success compared with programmes centred primarily on emotional discussion and support [2].
What is a ‘healthy weight’?
A healthy weight in adults is commonly defined using body mass index (BMI), a measure that relates weight to height and is widely used to estimate health risk at a population level [3]. A BMI of 18.5–24.9 kg/m² is typically classified as within the “healthy” range.
However, BMI does not measure body fat directly and may misclassify muscular individuals or those with different body compositions. Experts therefore recommend considering additional measures such as waist circumference and abdominal fat distribution, which are important predictors of cardiometabolic disease risk. Ethnicity should also be considered, as health risks can occur at lower BMI thresholds in some populations [3].
To calculate your BMI, visit the NHS BMI calculator:
https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/ [4].
Physical benefits of weight loss for men beyond the scales
Reduced risk of heart disease, diabetes, and obesity
Carrying excess weight – particularly around the stomach – increases the risk of heart disease and type 2 diabetes. Even a modest 5–10% of body weight loss can meaningfully reduce the risk of developing type 2 diabetes and cardiovascular disease [5].
Improved Blood Sugar Control and Cholesterol Levels
Healthy eating and regular physical activity improve how the body regulates blood sugar and fats in the bloodstream, lowering the risk of type 2 diabetes and cardiovascular disease [5].
Lowered Blood Pressure
High blood pressure is a major risk factor for heart attack and stroke. Weight reduction, increased physical activity, and dietary improvements can help lower blood pressure naturally [5].
Enhanced body composition and BMI improvement
Weight management is not just about reducing total body weight — it is also about improving body composition. Losing excess body fat while maintaining muscle mass supports long-term mobility, strength, and metabolic health. Incorporating regular resistance or strength-training exercises is especially important to preserve and build muscle during weight loss [5].
What mental health benefits can men get from weight loss and management?
Maintaining a healthy weight isn’t just about physical health — it can also have a powerful impact on men’s mental wellbeing [5].
Boosted self-esteem and confidence
Achieving weight-loss goals or adopting healthier habits can improve body image and self-worth. Men who lose 5–10% of their body weight often report noticeable improvements in self-esteem [5].
Reduced symptoms of depression and anxiety
Excess weight is linked to inflammation, hormonal imbalances, and higher cortisol levels, which can worsen depression and anxiety. Losing weight can reduce inflammation, improve sleep, stabilise blood sugar, and increase energy while boosting confidence [5].
Improved focus, motivation, and mental clarity
Healthy lifestyle habits, including exercise and balanced nutrition, support better brain function. Men who maintain weight loss often report improved cognitive performance and productivity [5].
How does weight loss help sexual health in men?
Enhanced Testosterone Levels and Hormonal Balance
Excess body fat is associated with lower testosterone levels. Losing weight can help restore healthier testosterone levels, supporting hormonal balance, muscle maintenance, and wellbeing [6].
Improved Erectile Function and Libido
Obesity, high blood pressure, and poor blood sugar control can impair blood flow and nerve function. Weight loss improves cardiovascular health, reduces inflammation, and enhances erectile function [6].
Increased Energy and Stamina
Carrying excess weight can make everyday activities more tiring. Weight loss improves cardiovascular efficiency, muscle function, and metabolic health, leading to higher energy and greater stamina [6].
Common challenges for men during their weight loss journey?
- Lack of time due to work and family commitments: busy schedules can make it hard to cook healthy meals, exercise, or attend support sessions.
- Difficulty breaking unhealthy eating habits: frequent snacking, emotional eating, or relying on convenience foods can be difficult to change.
- Lack of support or guidance: limited access to dietitians, trainers, or structured programmes can leave men unsure where to start [2].
Self-help tips to help you lose weight
- Set realistic, measurable goals — for example, a 20-minute walk after work or swapping one take-away meal per week for a healthier option.
- Plan meals and snacks in advance: Preparing meals and healthy snacks ahead of time can prevent last-minute choices that tend to be higher in calories or less nutritious. Try batch-cooking simple recipes for the week, keeping chopped vegetables, fruit, or portioned nuts on hand, and swapping high-calorie snacks for healthier options like yogurt, hummus with vegetables, or wholegrain crackers.
- Track progress in motivating ways — using apps, a fitness tracker, or a simple journal.
- Build a support network — friends, family, or online communities can provide accountability.
- Incorporate enjoyable exercise — cycling, football, or bodyweight workouts make it easier to stick to a routine [2].
References
- Robertson, C., et al. (2014). Clinical, cost-effectiveness and acceptability of weight management programmes in men: systematic review. Obesity Reviews, 15(7), 541–553.
- Pagoto, S. L., et al. (2012). Male inclusion in randomized controlled trials of lifestyle weight loss interventions. Obesity, 20(6), 1234–1239.
- National Institute for Health and Care Excellence (NICE). (2014). Obesity: identification, assessment and management (CG189). https://www.nice.org.uk/guidance/cg189
- National Health Service (NHS). (2023). Benefits of losing weight. https://www.nhs.uk/live-well/healthy-weight/why-healthy-weight-matters/
- Gariepy, G., Nitka, D., & Schmitz, N. (2010). The association between obesity and depression: a systematic review and meta-analysis. Obesity Reviews, 11(9), 688–701.
- Corona, G., et al. (2013). Obesity and sexual dysfunction in men: metabolic and hormonal mechanisms. International Journal of Andrology, 36(6), 580–595.
