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Understanding Gender-Based Weight Management: A Focus on Men

Weight management is an essential aspect of a healthy lifestyle. In fact, weight management is not just about losing weight; it is also about building muscle and maintaining a healthy body composition. In this article, we will discuss weight management tips specifically for men.

Differences in Male and Female Body Composition and Their Impact on Weight Management

Understanding the nuances of male and female body composition is essential when it comes to addressing differences in weight gain and loss. Men and women have distinct physiological characteristics that influence their body composition, metabolism, and overall approach to maintaining a healthy weight.

Muscle Mass and Fat Distribution:

Men typically have more muscle mass compared to women, owing to differences in hormones, particularly testosterone. Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. As a result, men tend to have a higher resting metabolic rate (RMR) compared to women, which can contribute to a higher daily energy expenditure. This inherent advantage in muscle mass often makes it easier for men to lose weight and maintain a healthy body composition – which is great news!

Hormonal Influences:

Testosterone, the primary male sex hormone, promotes muscle growth and helps maintain lower body fat percentages. However, as men age, their testosterone levels decrease, which can lead to a loss of muscle mass and an increase in body fat.

According to the National Library of Medicine, low testosterone levels can lead to obesity, insulin resistance, and metabolic syndrome. Men with low testosterone levels should consult their doctor for treatment options.

Dietary Differences:

Given the variations in muscle mass and metabolism, the dietary needs of men and women will differ. Men often require more calories to maintain their muscle mass and overall energy expenditure. However, it’s important to remember that individual caloric needs can vary widely based on factors such as age, activity level, and genetic predisposition.

As an example, muscle requires more energy to maintain, so men may burn more calories even during periods of rest. This can provide men with an advantage when it comes to faster weight loss.

Now that we understand why weight management should differ based on gender, what are the best ways to maintain a healthy weight and body composition as men?

To maintain a healthy weight and body composition, it’s crucial to acknowledge that a poor diet cannot be offset by exercise alone. Lifestyle changes encompassing diet and physical activity are essential. For men, lifestyle factors, such as excessive drinking and inadequate exercise, can lead to the accumulation of visceral fat, often resulting in the infamous “Dad Bod.” This term refers to the physique of an average middle-aged man who has lost his youthful physique due to insufficient exercise and unhealthy eating habits.

Weightlifting and resistance training are highly effective methods for men to build muscle and manage their weight. According to  Harvard Health Publishing, strength training can increase muscle mass, enhance bone density, and reduce the risk of chronic diseases, including diabetes, heart disease, and arthritis.

However, we understand that career and family commitments may limit the time available for exercise. Moreover, the widespread culture of eating out in Malaysia can make it challenging to reduce calorie intake.

How can we help? 

At Clique, we offer the SSTF (Slim Sculpt Tone Firm) program, encompassing a complete body makeover. It starts with losing excess fat, followed by targeted body sculpting, muscle building for toning, and finally, firming to create a strong, healthy body.

Individuals with a BMI over 30 or who are obese are encouraged to lose weight and fat in a sustainable, healthy, and safe manner. For the first two phases of the SSTF program, we recommend Saxenda, an FDA-approved appetite suppressant with minimal side effects, depending on the individual. Our doctors, trained in Saxenda’s usage, provide guidance and support throughout the treatment process. In some cases, Saxenda can be combined with Lusefi.

To further reduce fat, we employ ReduStim, a non-invasive, unique and biomagnetic technology (BioStimology). These intense contractions boost metabolic activity, prompting the body to break down fat stores, a process known as lipolysis. ReduStim’s non-invasive nature sets it apart from many weight loss methods, eliminating the need for incisions or anesthesia.


The “Sculpt, Tone, and Firm” stages of the Clique SSTF program involve safe exercises, ideally monitored by professional trainers, and technological procedures such as CoolSculpting and EMSculpt Neo. However, these procedures are not meant to replace physical exercise entirely; a consistent workout routine is essential for sustainable weight loss and overall health.

Lastly, it’s important to address stress and sleep issues, which can significantly affect weight loss. Adequate sleep is crucial for maintaining a healthy weight, and we encourage those with sleep deprivation to seek help, considering the well-documented adverse effects of insufficient sleep on health and weight management.

In conclusion, achieving and maintaining a healthy weight and body composition is a multifaceted journey that involves a combination of lifestyle changes, targeted treatments, and exercise. Understanding the unique aspects of gender-based weight management, such as those for men, is essential. With a focus on building muscle, reducing fat, and adopting a sustainable approach, individuals can work toward their desired physique and overall well-being. Additionally, addressing factors like stress and sleep quality plays a significant role in successful weight management, emphasizing the importance of a holistic approach to health.

Whatsapp us if you require help in your health and body goals: +6012-3537960

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