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by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Why You Should Lose Weight

Losing weight is hard, but it's worth it in the long-term.

The following are some reasons why you should lose weight:

  • You're at a higher risk for cardiac health problems if you're overweight.
  • You’ll have healthier joints.
  • Your immune system will be better.
  • You’ll have more energy when you lose weight.
  • And more.

There are many benefits for you to shed a few pounds. However, some of us may take it to extremes at times.

5 Best Weight Loss Tips For Overweight Men

There are plenty of ways to lose weight without starving yourself.

Here are some ways to do that.

1. Eating More Whole Foods.

One of the most important things you can do to lose weight is to eat more whole foods.

Whole foods consist of lean protein sources, fruits, vegetables, potatoes, and other complex carbohydrates. These foods tend to be less calorically dense, more nutritious, and more satiating. 

In making this adjustment at the beginning, you can create a caloric deficit, in which you are burning more calories than you consume. This leads to weight loss in the long-term.

Make sure you minimize junk food and empty calories from your diet and household, and focus on eating healthy, whole foods.

2. Get Moving. 

Exercise is one of the best additions to losing weight. Contrary to popular belief, exercise does not have to be super intense or grueling in order to be effective in terms of weight loss.

A moderate amount of exercise on a regular basis will help burn calories and fat without causing excessive wear and tear on your body. 

In other words, sustainable results are key!

Get up and move around as much as possible. 

Go for a walk, run, or bike ride. 

Do some cardio and strength training. 

Gradually increase the intensity and the length of your workouts as you become more comfortable with them.

The more you move, the more calories you'll burn and the weight will come off.

3. Drink Plenty Of Water. 

Drinking lots of water is important for weight loss and overall health. It helps to flush out toxins, keep you hydrated, and fill you up so you eat less. 

Aim to drink 8-10 glasses of water per day.

4. Get Enough Sleep. 

One often overlooked factor when trying to lose weight is getting enough sleep each night (usually around 7-8 hours).

Skimping on sleep can sabotage any diet plan by disrupting hormones responsible for hunger and satiety levels; making overeating more likely later on in the day.

In addition, when you're well-rested, you have more energy to be active and make healthy choices throughout the day. 

Aim for 7-8 hours of sleep per night. Make sure you're clocking enough zzz 's every night if you want your diet efforts to succeed!

And if you need an extra kick in quality sleep, try the new nootropic sleep support supplement, Drift.

Drift was made as a three-step sleep support supplement in which it helps build calmness before bed, helps you sleep through the night, and helps you wake up refreshed the following day.

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5. Reduce Stress. 

Stress can lead to weight gain, so it's important to find ways to reduce it in your life. 

Exercise, meditation, and spending time in nature are all great ways to de-stress.

Find what works for you and make it a priority.

BONUS: Set Realistic Goals 

One of the biggest mistakes people make when it comes to weight loss is setting unrealistic goals for themselves – like losing 10 pounds in a week. 

When your goals are too ambitious, it's inevitable that you'll eventually fall short and give up entirely. 

Instead, try setting smaller goals that you can realistically achieve each week or month. 

This will help keep you motivated and on track to meeting your long-term goal.


It’s time to get your life back.

You don’t have to be a statistic; you can turn your life around and get healthy. 

We know it’s not easy, but we also know that it’s worth it. 

And we want to help. 

If you’re overweight and struggling with depression, it’s time to take action. We can help. Our free 30 day course will give you the tools you need to start losing weight, feeling better, and getting your life back on track. 

Are you ready to start? Join now and let us show you how easy it is to lose weight and battle depression at the same time.

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

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