For women, losing weight is far more difficult than gaining it, partly because of their constant hormone swings and pregnancy. But such is not the case for men, who have higher metabolism and who do not generally resort to over-eating when emotionally distressed. Besides, men have more muscle mass.
At any rate, experts have laid down seven steps which may be of help to men who want to lose weight.
Set goals and stick to it. Setting achievable goals motivates you to push toward a better person that you can be, helps you prioritize and focus on what you want to achieve, and allows you to gauge your progress. To make things easier to work on, experts suggest that you apply the SMART principle in setting goals. This means that your goals have to be Specific, Measurable, Attainable, Relevant, and Timely.
Specify a concrete activity and the desired results at a certain time line, for example: ‘losing 2 pounds in a week by jogging and doing cardio exercise’; Measurable means you are able to keep track of your progress; Attainable means your goals are realistic enough, like: ‘jogging and cardio are realistic enough for me to achieve the 2 pounds a week loss’; Relevant means that the goals you set are what seems to be appropriate and realistic for you, based on your capacity, not based on the judgment of others; and Timely means that you are able to achieve your goals within a specific time frame.
In short, setting goals boils down to establishing proper time management.
Map out your plans of action. Realistically answer the question on how much calories you can burn in order to lose 2 pounds and what you are going to do to achieve this, for example. Do not be distracted when statistics say that most people burn 2,000 calories a day, because this might not be applicable to you. This figure varies according to age and activity level. Besides, you are not expected to burn all calories at once.
Do not pattern your diet after another’s because no two persons have the same food requirements at the same period. Some foods may be better for you than for others. But remember to minimize on high fat and high sugar foods as these might not help you break down the other calories you consume. Decide on specific activities or exercises to burn your calories, and how often you have to do these things. You may try different exercises that stimulate all parts of your body to build muscles and shed off fats, such as aerobics, cardiovascular, and strength-building. Aside from these, it is important that you get enough sleep. Too much sleep as well as lack of it will forfeit your efforts of losing weight.
Be realistic with your plans of action. Following the SMART principle, start by setting small realistic weekly objectives, like how much exercise you can make on the first day, on the second day, and so on, so you can determine your weekly routine. Try to increase your daily routine based on your body’s ability, but do not push too hard. Likewise, you have to develop good eating habits to support your objectives. To motivate you more, you can treat yourself for meeting your weekly weight loss objectives.
Make a journal of your food intake. Keeping track of the type of food you eat, the serving size you take in at specific time, as well as the method of preparation may sound tedious, but it works, if you are keen on losing weight. Again, this is part of proper time management.
Maintain a healthy diet. The term diet seems to bring with it a dreadful thought of deprivation. It is wrong to deprive yourself of food in an effort to help lose weight quickly because rigidly restricting calories may lead to deficiency in nutrients and vitamins necessary to the body. The most effective and healthy way for men to lose weight involves carbohydrates, lean protein, fruits and vegetables.
Gradually lessen your daily intake of calories. For example, you may cut down a little each week of the usual quantity of biscuits you eat, or exchange full cream milk for semi-skimmed milk. For energy, eat minimal amount of complex carbohydrates, which consists of whole grain breads, pasta, brown rice, oats, green vegetables, and legumes. But, you must refrain from consuming white carbohydrates, like white bread and white rice. These gradual changes lead you to gradual, yet sure, weight loss.
Moreover, you have to consume lean protein since it contains amino acids that are vital in the development and repair of muscle tissues. Eat fish, chicken and eggs. It is recommended that you take an egg at breakfast as it contains vitamin B12, in which can facilitate weight loss. Also include high fibre foods in your
diet, which includes such as raspberries, apples, strawberries, prunes cauliflower, nuts, broccoli, beans, potatoes, brown rice, and also carrots, as these foods facilitate in digestion, but at the same time make you feel full longer; thus, considerably reducing your calorie intake.
Drink at least 64 fluid ounces of water everyday to keep you hydrated, facilitate digestion, flush out the toxins and wastes from your body, maintain healthy body and glowing skin, and for your kidneys to maintain body fluid balance. You may also drink green tea, which is a good source of antioxidants. However, you have to refrain from drinking sugar-filled beverages, like soda, juice, coffee, and milkshakes, and; alcoholic drinks, like beer, wine, and liquor because they contain empty calories that may cause hangovers.
Cut on snacks. Maintain a reduced serving size but healthy snack. To ensure that you do not over-eat, put your snack in a small bowl instead of eating it right from the package. It would be most recommended to treat yourself with fresh fruit, yogurt, or all-fruit ice pops as substitute for your sweets cravings.
Live a healthy lifestyle. Losing weight is not just about food regimen and exercise program. Rather, it is about living healthy. You are what you eat, so the saying goes. This means that if you care enough to eat healthy foods, you definitely would live healthy. It is not bad to crave for ice cream, hamburger, pizza, fast food, and the like, as long as you do not make them your regular diet. You may also consider other treatment such us CoolSculpting. The cost of CoolSculpting for stomach may be an expensive option but you will see the results effectively and quickly.
Make it a habit to exercise regularly, but do not abuse your body by pushing too much with heavy routines because it might do you more harm than good. Maintain a healthy weight by keeping it in proportion to your height and age.
Stay clean of drugs, refrain from smoking, and observe proper hygiene. Likewise, do not stress yourself over unnecessary issues, as it causes tension on your muscles, and makes you unhappy and unwell. You may also be intrigue to find out other ways to help you lose weight such as coolsculpting.