Plenty of men decide to lose weight and then try to do it all in a month. Crash diets and punishing training plans rarely last. A slower, steady approach tends to stick far better. It also protects the muscle you want to keep.
This article sets out what Australian health guidance says about a safe pace of weight loss. It covers food, activity and the warning signs of a fad diet. It also explains who can help if you get stuck.
What is a safe rate of weight loss?
According to healthdirect’s guide to losing weight, a safe and sustainable rate is generally around 0.5 to 1 kilogram per week. That can sound slow when you are keen to see results. Over a few months, though, it adds up. It is also a pace most men can live with.
Losing weight faster can raise the risk of muscle loss and gallstones. Nutritional shortfalls are another risk. Diets that are very low in energy can also affect mental wellbeing. Changes in mood are one effect healthdirect mentions.
Why small losses still count
You do not need to reach a dream weight to see health gains. For people living with overweight or obesity, losing 5 to 10 per cent of body weight can improve health. It may lower the risk of type 2 diabetes and high blood pressure. It may also reduce the risk of cardiovascular disease.
For a man weighing 110 kilograms, 5 per cent is 5.5 kilograms. At the safe rate above, that could take somewhere between six and eleven weeks. Breaking the goal into steps like this makes it feel far more realistic. Talk with your GP or a dietitian about setting a goal that suits you.
Food changes that last
Healthdirect suggests eating mainly from the five food groups. That means vegetables of different colours, fruit and whole grains. It also means lean proteins, including legumes, nuts and seeds, plus mostly reduced fat dairy. Drinking plenty of water helps too.
Limit foods high in saturated fat, sugar or salt. Swapping high kilojoule takeaway for home cooked meals is a good place to start. Simple flavour swaps can help, and a sauce like coconut aminos is one option some people use in stir fries. Healthdirect notes that a balanced diet often starts with eating three meals a day.
Treat foods are fine now and then. The aim is not to ban anything forever. It is to make everyday choices a bit better, week after week. Small changes you keep are worth more than big ones you drop.
Alcohol and weight
Healthdirect advises limiting alcohol as part of losing weight. Beer, wine and spirits add kilojoules without filling you up. For many men, cutting back on drinking is one of the easiest wins.
If cutting back feels harder than it should, that is worth paying attention to. Our article on how to stop drinking has some practical starting points. A GP can also help, and the conversation stays confidential.
How much activity do you need?
Healthdirect recommends adults be active on most, preferably all, days of the week. The target is 2.5 to 5 hours of moderate activity each week. Brisk walking, swimming, golf and mowing the lawn all count. Or you can aim for 1.25 to 2.5 hours of vigorous activity, such as jogging, fast cycling or soccer.
Muscle strengthening work should be included too. Push ups, squats and weights all fit the bill. Building strength helps you hold on to muscle while the scales go down. It also makes everyday jobs around the house easier.
Activity does not have to happen in a gym. Taking the stairs and walking or riding instead of driving both help, as does sitting less during the day. A social hobby can keep you moving, and even learning a good axe throwing technique gets you on your feet with mates. The best activity is the one you will keep doing.
How to spot a fad diet
A fad diet usually promises quick, easy weight loss. It tends to focus on short term results rather than lasting habits. Healthdirect lists some warning signs worth watching for. These include promises of fast results without a dietitian or doctor involved.
Other red flags include talk of detoxing and expensive supplements, shakes or pills. Fad diets can bring constant hunger and a slower metabolism. They can also lead to rapid weight regain and lower bone density. Healthdirect’s page on weight loss and dieting notes they can be especially dangerous for people with diabetes, heart disease or cancer.
Getting the right help
Weight loss is not right for everyone. It is not recommended during pregnancy, for people with eating disorders or with certain medical conditions. That is why a check with your doctor first is wise. A GP can look at your overall health and refer you on if needed.
A dietitian can help with eating plans and goals. A psychologist can help with emotional or behavioural habits around food. An exercise physiologist can help you build up activity safely. If dental problems make chewing hard, it may also be worth reading how dental implants can improve quality of life, as comfortable eating makes healthy food easier to enjoy.
Frequently asked questions
How much weight can I safely lose in a week?
Healthdirect says a safe and sustainable rate is generally around 0.5 to 1 kilogram per week. Faster loss can raise the risk of muscle loss and gallstones. It can also leave gaps in your nutrition.
Do I need to exercise to lose weight?
Healthdirect’s guidance pairs healthy eating with regular activity. Being active on most days is good for your overall health. Aim for the weekly activity targets and add strength work where you can.
Are weight loss shakes and pills worth it?
Healthdirect lists expensive supplements, shakes and pills as a common sign of a fad diet. Promises of quick results without professional support are another warning sign. Talk with your GP or a dietitian before spending money on them.
Who should I see first?
Your GP is a good first stop. They can check your overall health and any conditions that affect weight loss. They can also refer you to a dietitian, psychologist or exercise physiologist.
This article is general information only and is not medical advice. Speak with your doctor or a qualified health professional before changing your diet or exercise routine.