Last summer at the park with his daughter, Kaiser Permanente patient Michael Vogler had an epiphany. “I saw two types of fathers in the park that day: those who were out on the playground with their children, and those who sat exhausted on the park bench,” he says. “It was very clear which direction I was headed.”

Then tipping the scales at 317 pounds, Vogler vowed to break through the weight loss barriers he and many other men face.

No more yo-yo dieting. No more ignoring the treadmill.

Vogler, 37, enlisted professional guidance on healthy weight loss for men. He participated in Kaiser Permanente Colorado’s medical weight management program. Today, he is 82 pounds lighter. Hear his story.

“Healthy weight loss can be difficult for men because they face unique barriers in the process,” says Pierre Onda, MD, MPH, a board-certified internist and medical director of employer health and wellness with Kaiser Permanente Colorado.

Dr. Onda shares healthy solutions to the top-five weight loss barriers for men:

► Weight loss barrier: Ignoring the calorie count. “Many men simply don’t understand how many calories they should be eating to maintain or lose weight,” Dr. Onda explains. Without knowing how many calories you consume, you can’t determine how many you have to burn to maintain weight or achieve healthy weight loss.

Solution: “Read food labels and keep a food log of the calories you consume,” Dr. Onda says. Avoid drinking too much soda, fruit juice, and alcohol. The extra liquid calories can sabotage your weight loss goals.

Once you calculate your body mass index, you can determine the calories you need to maintain weight or pursue healthy weight loss. “One pound is about 3,500 calories, so you would have to eat 500 calories less per day to lose a pound per week,” he explains.

► Weight loss barrier: Taking seconds (and thirds). “There’s a cliché that the more food you eat in a single serving, the more of a man you are,” Vogler says. “We also think economically about food. If it’s a better deal, we’ll buy the largest drink or the bigger burger. It is time to think about food in a different way.”

Solution: Learn healthy serving sizes and stick to the recommendations. (Note: The U.S. Food and Drug Administration may tweak the serving size guidelines listed on food labels to combat obesity.)

Vogler initially used the OPTIFAST meal replacement diet to control his calories. But he keeps the weight off by cooking (see next weight loss barrier) and controlling his portions.

► Weight loss barrier: Restaurant food. Men tend not to prepare their own food, Dr. Onda says. Dining out might be easier, but portions tend to be larger, and loaded with hidden calories from sauces or the preparation process.

Solution: There are plenty of guy-friendly cookbooks out there. Force yourself to cook. Not only will you control portions and nutrients, you’ll likely also save money and learn more about healthy nutrition. “I learned to cook foods I liked in a healthy way,” Vogler explains. “Cooking was just one more chore, but I’ve learned to turn it into family time.”

► Weight loss barrier: Going easy on exercise. “Men think increasing their physical activity is enough to help them lose weight,” Dr. Onda says. In reality, most men don’t burn as many calories during a workout as they think.

Solution: Use an online fitness calculator, try a personalized healthy weight loss program such as HealthMedia® Balance™ or make an appointment with a dietician or physical trainer. “You can also use a pedometer to help you accurately estimate how many calories you burn,” Dr. Onda says.

Vogler says getting on the scale also works. “By weighing myself daily, I can catch when I gain one or two pounds and adjust my diet,” he says.

► Weight loss barrier: No support system. “Without someone to support you in the weight loss process, it’s harder to make changes and stay focused,” Dr. Onda says.

Solution: Seek help from a dietician and find friends or family who support your healthy weight loss goals. The wider the support system, the more likely men are to maintain a healthy weight long-term. “Surround yourself with people who will hold you accountable and support you in making the right decisions about your health,” Vogler says.

Calculate your BMI and find more healthy weight loss tips for men at kp.org.

Dr. Onda received his medical degree from the Medical College of Pennsylvania. He completed his residency at UCLA Medical Center.