Best Way to Lose Weight For Men
What is the best way to lose weight for men?
There are so many reasons for wanting to shed those kilos. You could be in pursuit of bodily perfection honed at the gym. Maybe you’re looking to boost energy levels, curb everyday aches and pains, reduce the risk of diabetes and cardiovascular disease. You want to sleep better, improve your mood, and enjoy life a little more. Or maybe, you just want to fit into that pair of jeans that’s been sitting unworn in the back of the closet.
Every year millions of men decide they want to lose weight. For many people, however, the first hurdle is knowing which weight loss method is the most achievable, the safest – and the one that’s going to be truly effective in the long term.
There are plenty of alternative weight loss options vying for your attention. But where to start? For men – and women – of all ages, the clinical evidence is overwhelming that the best way to lose weight for men means combining increased physical activity with reduced calorie intake.
Not everyone relishes the prospect of daily jogging, organised sport, or cardio sessions in the gym. Fair enough. Many men lead busy lifestyles that make it tough committing to a time-consuming exercise regime. But that doesn’t mean a free pass to sit on the couch and do nothing.
The good news is that making modest lifestyle tweaks can burn calories and go a long way to helping men achieve their weight loss goals.
Take the stairs instead of hitting the elevator button. Hop off the bus early and walk the rest of the way.
- Give the garden or garage that makeover you’ve been promising for years.
- Leave the car and cycle to meetings or to see a friend.
- Make a furry friend part of your life and meet other dog owners on regular walks.
- Take up yoga or Pilates. Join a dance class, or just turn up the stereo and do your thing.
Once you’ve become active, reducing your calorie intake can be a tougher challenge for many men. There are countless weight loss pills and supplements out there, plus hundreds of ‘miracle’ diets telling you to cut out this or that food. But as many men know all too well, the misery of constantly feeling hungry often sees the best-intentioned diet plans going out of the window after just a few weeks.
The Allurion Program
To combat the frustration of ‘never feeling full’, the Allurion Program is an innovation in weight loss science that’s been developed to help men control hunger. Recommended by doctors, this safe and painless program makes it easier for men to manage calorie intake as part of their weight loss journey.
The easy-to-swallow Allurion Balloon (formerly known as the Elipse Balloon) is a small pill that expands gently inside your stomach into a gastric balloon. It is easily placed at an Allurion Balloon provider clinic during a simple 15-minute visit without the need for surgery, endoscopy, or anesthesia. It naturally creates the feeling of a full stomach, quelling the urge to over-eat.
The comprehensive 6-month program combines this state-of-the-art gastric pill balloon with personalized support and nutritional coaching, including the Allurion Connected Scale, Allurion Health Tracker and Allurion App. With the Allurion Program men can lose an average of 10-15% of their bodyweight in just 16 weeks* – while developing healthier habits that can stay for life.
Find out today if you’re eligible and book a free consultation with us.
The impact of excess weight on men’s health
Obesity is linked to a range of health conditions in both men and women, including an increased risk of cardiovascular disease and type 2 diabetes.3 In addition, obesity may also play a role in the development or management of several conditions that specifically affect men. These include:
- benign prostate hyperplasia (or an enlarged prostate gland)
- erectile dysfunction
- hypogonadism (when your body doesn’t produce enough testosterone and/or sperm)
- male infertility
- prostate cancer
The link between men, weight and infertility
It’s estimated that infertility affects as many as 186 million people worldwide. In Western countries alone, it’s thought that 15-25% of couples cannot conceive, or become pregnant, after 12 months of trying.
Male infertility contributes to more than half of all cases of global childlessness.4,5 In men, obesity may lead to an increased risk of infertility.6 In men, overweight and obesity is associated with lower pregnancy rates, but more research is needed in this area, including into the impact of weight loss.7
The link between men, weight and prostate cancer
New insights from a comprehensive study reveal a significant connection between weight-linked body fat and risk of fatal prostate cancer. This extensive analysis, involving over 2.5 million men from 20 studies, found that every 10 cm (3.9 inches) on a man’s waist increased his odds of dying from prostate cancer by 7 per cent. The findings applied to belly fat as well as to overall body fatness.8
Prostate cancer is the most common cancer in men and the second most common cause of cancer death in males. While certain risk factors like age, family history, and ethnicity are beyond our control, identifying weight as a modifiable risk factor could be crucial in reducing the risk.8
The results align with several previous studies that linked a higher amount of body fat to fatal prostate cancer, with central adiposity (fat around the belly and waist) appearing to be particularly important.8 Higher amounts of body fat (adiposity) were linked to higher likelihood of fatal prostate cancer. Every five-point increase in BMI was found to increase the risk of dying from prostate cancer by 10 per cent, while a 5 per cent increase in total body fat percentage raised the risk by 3 per cent.8
The authors concluded that men with higher total and central adiposity have a higher risk of dying from prostate cancer than men with a healthy weight.8
While the mechanisms behind the link were unclear, it’s possible that prostate cancer is more difficult to detect in men with obesity, leading to it later diagnoses when the cancer is harder to treat.8
The study provides yet another reason to encourage men to maintain a healthy weight.
In addition, weight loss can help improve erectile function, hypogonadism and infertility in men living with obesity. It can also help manage urinary tract symptoms that can result from benign prostatic hyperplasia.9,10
Even so, some men are reluctant to ask for help to lose weight. This may be due to a lack of basic nutritional knowledge or simply that men have traditionally been less concerned about their weight or appearance than women.11-13 Often weight-management programs are biased towards the needs of women.14 However, at Allurion, we are committed to providing inclusive and personalized solutions for everyone, recognizing the unique challenges and goals that men face on their weight loss journey.
Effective weight loss for men with the Allurion Programme
So, where to start? For men of all ages, the scientific evidence is overwhelming: the best way to lose weight is through a combination of reduced calorie intake, physical activity advice and support, and the introduction of long-term behaviour change techniques.17
As with women, a good weight-loss program should be personalised and tailored to your weight-loss goals and to your lifestyle.
How the Allurion Programme works
The highly customisable Allurion Programme is a proven and effective method for healthy and sustainable weight loss. It combines the use of the Allurion Balloon —a temporary gastric balloon— with a 6- to 18-month behavioural change program. This comprehensive approach addresses both physical and psychological aspects of weight management, ensuring long-term success.
The Allurion Balloon is an innovation in weight-loss science that’s been developed to help control your appetite, portion sizes and combat the frustration of ‘never feeling full’. Recommended by doctors, it helps you feel fuller faster and stay fuller for longer, so you consume fewer calories while feeling satisfied.
It is placed quickly and easily at an Allurion partner clinic during a simple 15-minute visit – there is no need for surgery, endoscopy, or anaesthesia.
Alongside the Allurion Balloon, the Allurion Programme includes:
- Medical expertise and support from the clinic team, from the first consultation to balloon placement and all throughout the entire programme
- Personalised guidance from your nutritionist, including nutrition coaching, activity and behaviour change guidance and strategies that work for your lifestyle, plus ongoing tracking and support
- A suite of digital tracking tools such as the Allurion Connected Scale, the Health Tracker and the Allurion App, allowing your care team and you to share the same information, track your progress together and make adjustments when needed.
Read more about the holistic approach of the Allurion Programme here.
Results from the Allurion Programme have been proven by numerous clinical studies. Patients lose on average 10-15% of their total body weight in approximately 16 weeks, and 96% of the weight loss, on average, can be maintained even one year after the balloon passes out of the body.18
Customising weight loss for men: understanding the unique considerations
The impressive results achieved with the Allurion Programme highlight the importance of personalisation in an effective weight loss programme, particularly when it comes to nutrition. While broad patterns of healthy eating apply to both men and women, understanding the subtle differences in dietary needs is crucial for men on a weight-loss programme.
For example, men tend to need more calories than women to fuel an average day. The US Department of Agriculture’s Dietary Guidelines for Americans outlines different daily nutritional goals for men and women.15
Macronutrient levels, including for protein and fibre, are elevated for men, as are minerals including magnesium. Women, on the other hand, require higher daily levels of calcium and magnesium. Recommended daily intake of some vitamins also varies according to gender.
It’s a similar story when it comes to hydration – men generally need more fluids than women each day.16 This is especially important to know if you’re increasing your daily activity levels as part of your weight-loss plan.
When you join the Allurion Programme, your nutritionist will work with you to create a personalised plan that addresses your specific nutritional needs while maximizing your weight-loss goals. This will ensure you get all the nutrients, vitamins and minerals you need for optimal function and performance.
An active lifestyle: a key pillar of weight loss success
Being active is a vital element of your journey towards long-term weight loss success. Our programme emphasizes the importance of incorporating regular physical activity into your lifestyle, as it plays a significant role in accelerating your weight loss progress.
Engaging in exercise not only helps you shed pounds more effectively but also offers a myriad of additional benefits. By staying active, you can reduce stress levels, improve the quality of your sleep, and boost your mood, ultimately contributing to an overall sense of well-being.
Read more about exercising with the Allurion Balloon here.
When you join the Allurion Programme, your clinic team will work with you on an exercise plan that aligns with your preferences and weight loss goals.
Now, we know that not everyone relishes the idea of daily jogging, organised sport or cardio sessions in the gym, and that's perfectly understandable. Busy lifestyles often make it difficult to dedicate time to an extensive exercise routine. The good news is that making small tweaks in your lifestyle can make a significant difference in burning calories and helping you reach your weight-loss goals.
Some ideas to get you going:
- Take the stairs instead of hitting the elevator button.
- Hop off the bus or metro one to two stops earlier and walk the rest of the way to work or home.
- Give the garden or garage that makeover you’ve been promising.
- Leave the car at home and cycle to work or to see friends. If you’ve got kids, do the school run by bike.
- Make a furry friend part of your life and meet other dog owners for regular walks.
- Take up yoga or Pilates. Join a dance class, or just turn up the stereo and do your thing at home.
