No matter how much weight you have to lose, the formula is the same--eat fewer calories than you burn. Because 1 lb. of weight is equivalent to 3,500 calories, to lose 20 lbs., you must create a 70,000 calorie deficit over the course of several weeks. Aiming for a slow and steady rate of 1 or 2 lbs. per week will help ensure success and that the weight loss lasts, according to the Centers for Disease Control and Prevention. Men may not be willing to diligently count calories and study ingredient labels in pursuit of weight loss, but this does not mean they cannot lose weight.
Small Changes
Breaking your 20 lb. goal into smaller 5 lb. achievements may make the weight loss seem less daunting. To lose your first 5 lbs., aim to make small changes that will help you reduce calories without feeling deprived. Try cutting out liquid calories, in the form of sodas, juices or energy drinks--depending on your habits, these may pad your diet with 500 to 1,000 extra, non-nutritious calories daily. Switch to low-fat dairy and choose white meat chicken or fish over beef. Stick to one serving at meals. Aim to make healthier choices--a whole wheat bagel instead of a doughnut, fruit instead of chips and skip the cheese and mayo on your sandwich.
Reduce Portions
Eat less at each meal--especially if you eat out often. Leave 10 to 20 percent of your meal on your plate. This automatically reduces the amount of calories you consume without having to obsess about every mouthful. Reduce just 300 calories per day with this strategy--that is only 100 calories at each meal--and lose over 1/2 lb. per week.
Choose Protein
Eating salads and light yogurts may not appeal to men's appetites. Men may also not be willing to do the shopping and preparation involved in eating tasty, light food. A diet higher in protein is easy to manage and prepare. In the Journal of Nutrition in March 2009, researchers concluded that a diet high in protein and low in carbohydrates was more effective for short-term fat loss and long-term weight maintenance than a conventional high carbohydrate diet. This does not mean you can eat all the bacon, sausage, cheese and ground beef you want and avoid all other nutrients. Choose lean sources of protein like skinless poultry, fish, ground bison and pork tenderloin. Avoid excessive sauces and season foods with lemon, vinegar and mustard. Your diet should still include some vegetables, fruits and whole grains. As long as you vary your protein sources and continue to eat some vegetables and whole grains, the Mayo Clinic reports that high-protein diets are a safe option for most healthy people.
Increase Activity
To lose weight, increase your calories burned. Men often gravitate toward weight training or stop-and-start activities like basketball and softball. While these activities offer some calorie burning and benefit to developing lean muscle mass, it is important to also include some continuous aerobic activity that revs your heart rate and makes you sweat. To lose weight, the American College of Sports Medicine recommends at least 45 minutes of moderate aerobic activity five days per week. Cycling, running, walking and swimming are examples of activity that can boost your daily calorie burn and help you lose 20 lbs.
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