Ask any of the 42% of adults attempting to do so, but trying to shed extra weight can be a struggle.
Although GLP-1 weight-loss drugs like Ozempic and Mounjaro are becoming increasingly popular, lifestyle changes like diet are still recommended by doctors as one of the most important steps to take.
However, men often have difficulty adapting to new eating patterns for two simple reasons.
While dieting is often seen as something mainly women do, men attempt to lose weight through various diet methods, whether by eating fewer calories or consuming less fat.
Whether traditional or a trend, diets are typically associated with eating less and being very strict in what you can and cannot eat — and it turns out men are strongly influenced by this belief.
According to a study published in the journal PLOS One, men often fail at dieting because they find the programs too restrictive and primarily aimed at women.
A shift in perspective could be the key to more success with diet changes in men, though.
A UK-based research team surveyed 24 men over the age of 30 who were overweight and had either previously taken part in a weight-loss program or were planning to lose weight in the near future.
The men associated dieting with denying themselves food they enjoy, and were reluctant to commit to something that they believed required significant sacrifices.
“I think diet is a very negative word because as soon as you mention the word diet everybody automatically thinks restriction, restriction, restriction,” one study participant said.
Another recurring theme of the study’s results is the strongly held belief that dieting is a female-focused activity.
Participants believed that women dominate conversations around dieting, mainly through magazines and social media.
However, many of the men felt uncomfortable and self-conscious engaging in these conversations themselves.
Another participant said that dieting is “part of that conversation because now it’s social media pressure… whereas it’s not the topic of conversation primarily for men.”
Studies have found that women often participate in or talk about weight loss programs more often than men, with an overwhelming majority being influenced by discussions around their peers dieting.
For men, though, dieting is seen more positively when viewed either as a competitive challenge or something they can share with a partner.
Many of the study participants said their own changes with food were largely coordinated by their partner, as the men thought their partners had greater knowledge and experience with dieting.
Support from partners was also an important part of sticking with weight-loss efforts, as one participant noted, “For me, it was having the support of my wife. Without that, I wouldn’t have done it.”
These findings led researchers to believe that weight loss programs directed towards men should focus on visible progress and elements of challenge or competition.
“We wanted to evaluate adult male perceptions and experiences of weight-loss initiatives and also understand the support mechanisms used by men when targeting weight loss,” co-lead study author Justin Roberts said in a press release.
“We found that for weight-loss programs to appeal to men, they should involve quick-wins, early rewards and a degree of social competitiveness around aesthetic gains,” he added.
The team also suggested that the words “diets” and “dieting” should be avoided, and weight loss should instead be framed as a positive personal challenge.
Other research has also found that reframing weight loss efforts as a new way of life instead of depriving oneself helped participants achieve their goals and make the process feel less burdensome.
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