The Real Reason Men Struggle to Lose Weight — And What to Do About It

Many men report finding weight loss stagnant or frustratingly slow, despite adhering to “all the right things”. The truth is, weight loss is complex, and not just about discipline and willpower. Men may face unique physiological, hormonal, and psychological challenges that may inhibit shedding body fat. Let’s get into why that happens — and what will actually work.

Men Are Prone to Visceral Fat Accumulation

Men are more likely to accumulate visceral fat, the fat that cushions around abdominal organs, unlike women who are more likely to store fat under the skin, or subcutaneously. Visceral fat is inflammatory and metabolically active, which can increase the risk of metabolic syndrome, insulin resistance, and weight loss resistance. 

What We Recommend

• Prioritize blood sugar regulation through high-protein meals and fiber-rich carbs.
• Incorporate at least 3 days/week strength training + zone 2 cardio (low-intensity steady-state).
• Limit alcohol (especially beer and sugary mix-ins) and refined carbohydrates, which will spike insulin and increase abdominal fat storage.

Hormone Health — Highlighting Testosterone and Insulin

Testosterone and insulin are two hormones necessary for lasting weight management. Testosterone plays an essential role in maintaining metabolically active, lean muscle mass and fat distribution. Many men unknowingly have low testosterone and poor insulin sensitivity, which in tandem slows down fat-burning and increases food cravings.

What We Recommend

• Test your hormones through bloodwork, including free testosterone, SHBG, fasting insulin, and HbA1c.
• Focus on sleep (7–9 hours), ample protein with every meal, and resistance training, all of which naturally support testosterone.
• Address insulin resistance with a lower glycemic load diet and avoid ultra-processed foods.

Overtraining + Undereating = Burnout

Many men think the key is training harder and eating less, but chronic elevated cortisol from stress and intense workouts — combined with inadequate fuel — actually signals the body to store fat, especially in the belly.

What We Recommend

• Eat enough to support your basal metabolic rate (BMR).
• Include recovery days, and prioritize sleep hygiene, and stress management

Emotional Eating + “Weekend Sabotage”

Many men don’t identify emotional eating — which can present as stress snacking, late-night munchies, or overeating during the weekend. We often see a "cheat meal" mentality snowball into a cheat weekend.

What We Recommend

• Reframe weekends as a time to recover and refuel from a rigid workday schedule, not abandon structure.
• Focus on consistency over perfection — a good plan you stick with matters more than a perfect plan you quit.
• Build rituals that replace food with other stress relief — like a walk, podcast, sauna, or entertaining television show.

Lack of Accountability and Data

What doesn’t get measured, doesn’t get managed. Men often tackle health issues alone — no RD, no community, no tracking. 

What We Recommend

• Track body composition (not just weight), especially muscle vs. fat mass. We use the InBody machine with all of our members at The Lanby to note your baseline and track your progress over time. 
• Consider using a continuous glucose monitor (CGM) to gain real-time feedback on how your body responds to different carbohydrates. It can be an invaluable educational tool for understanding your unique blood sugar patterns and optimizing your diet accordingly.
• Hire a trainer or participate in group fitness for support and strategic adjustments.
• If you are a Lanby Member, take advantage of Wellness Advisor visits for extra accountability and air time for questions.

The Bottom Line

Optimizing body composition isn’t about doing more — it’s about doing the right things consistently. Men don’t fail to lose weight because they’re lazy or undisciplined. They struggle because conventional approaches overlook hormones, recovery, and sustainable structure.