Weight Gain Pattern For Men And How Can They Lose It?

Weight gain pattern for men

Should be tailored according to their specific weight gain pattern. 

While it isn’t common knowledge, weight gain pattern in men and women are different, which means that both sexes store extra fat in different places.

Hence, the weight loss diet plan for men is specific and the diet plan for men to lose weight and build muscle is also different from that of women.  

Table of Contents:

Weight gain pattern in men

Men’s weight gain pattern is such – they begin storing the additional kilos beginning from the waist, which then climbs towards the abdomen, shoulders, neck, and finally, the face.

If a man’s muscles in the above-mentioned areas are poorly shaped, the weight gain is amplified and even more apparent, resulting in ugly fat formations such as a hanging belly.  

Due to this weight gain pattern, men are more susceptible to weight-related issues.

Did you know?

According to a study of 7,000 male runners (18 years and above), when one reaches middle age (40-50 years), even those who maintain youthful level of exercises and run long distances could accumulate abdominal fat.

Since flab and belly fat could increase risks of heart disease, etc., then even physically active men should be concerned about weight gain.

How can men lose weight?

Read about this man’s inspiring weight loss journey, thanks to TruWeight.

All the excess fat around their midsection in men could lead to a number of health problems, including high blood pressure, heart disease, and even type 2 diabetes.

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It is all the more important for men to follow a gym diet plan for muscle gain and weight loss. Here are some useful men’s weight loss tips:

Did you know?

According to insurance companies in the US, when a man’s weight exceeds 20% of his normal, usual body weight, then he is at 3x more risk of getting heart diseases as well as other cardiovascular diseases.

Reducing one’s calorie intake:

One of the most important parts of any diet plan for men to lose weight and build muscle is maintaining a negative calorie balance.

Men need to burn more calories than they consume.  Losing weight in 4 weeks – possible? Follow this useful chart and tips.

Engage in resistance training:

Resistance training speeds up weight loss because muscle mass helps in the fat-burning process.

Men need to do so thrice every week, focussing on training their entire body and working out more than one muscle group simultaneously.

One also needs to begin with cardiovascular exercises like intensity interval training which speeds up the calorie-burning process.

Start off on a treadmill or on a stationary bike or on a treadmill, alternating between warming up, going up to a moderate pace, then as fast as one can, and then slowing down again.  One can even try swimming.


According to research, adult men need to do aerobics for at least 150 minutes every week, since any aerobic activity increases the heart rate and increases the calorie-burning process as well.

Making changes in one’s diet:

Simply eliminating junk food from one’s diet is not going to help men with weight loss.

One also needs to get rid of other dead, processed foods such as cereals, wraps, pastas, and the likes which do not offer proper nutrition.

Men need to follow a balanced, focused diet, such as a high protein meal plan for weight loss which includes vegetables and lots of protein options such as quinoa, low-fat paneer, salmon, etc. for the best nutrition.   

In the end, a balance in nutrients is important for weight loss.

changes in one’s dietA combination of cutting calories from exercise and a perfect men’s weight loss diet plan with meals rich in veggies, fruits, whole grains, etc. not only keeps one satiated and far from binge eating but also healthy.

Here are some helpful weight loss tips.

Calories to be consumed by overweight men every day, to lose weight

Before knowing how many calories you need to cut down on, check your BMI.

The ideal men’s health diet plan for losing weight needs to create a calorie deficit, with overweight men eating fewer calories than they need to lose weight effectively.

As a usual rule, men should slash off around 3,500 calories/week or 500 calories/day to lose 1 lb. of fat.

Most men’s weight loss diet plans say that men should get about 1,600-1,800 calories/day, which allows them to reach the 500-1000/day calorie deficit quick and lose weight at a rate of around 1-2 pounds/week.

This table lists the number of calories overweight men need to consume every day depending on their age and activity and fitness level.

Age Activity level Number of calories to be consumed per day
20 years old Sedentary 1,808
Moderately active 2,481
30 years old Sedentary 1,748
Moderately active 2,404
40 years old Sedentary 1,688
Moderately active 2,326
50 years old Sedentary 1,628
Moderately active 2,249

Thus, weight gain patterns notwithstanding, weight gain is inevitable and one needs to be prepared for it.

Following the above-mentioned exercise and diet patterns will go a long way in helping men not only lose weight but also lead a healthy, happy life.

Are you worried about maintaining that weight loss? Click here to know how to avoid weight gain after weight loss.


1] What is to be included in a high protein diet plan for muscle gain?

A high protein diet for muscle gain in men needs to include some of the following items or a combination of them – eggs, fish, chicken, red meat as well as other lean meats, salmon, tuna, chicken breast as well as veggies, beans, and nuts.

2] What exercises need to be done for best weight loss for men?

Some exercises that men need to do for weight loss are resistance training, aerobic activity, as well as intensity interval training for cardiovascular activity.

3] Where do men put on weight the most?

Most men first put on weight on the waist, before moving upward to the abdomen/stomach, shoulders, neck and the face.

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3 thoughts on “Weight Gain Pattern For Men And How Can They Lose It?

  1. James Taylor says:

    Hi. I’ve been struggling with my weight for many years. I’ve tried all sorts of diet and exercise programs and nothing seems to work. It could be due to my MDD, since weight loss or gain is one of the symptoms, but it’s still frustrating. I don’t look fat but my weight is high at 240lbs. I have fat around my mind section and other areas but I also have a lot of muscle. I’m trying to find a way to lose weight that works for my type of body. I need help.

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