Whether it be for weight maintenance or weight loss, any sort of weight-related process may seem daunting. Add in busy schedules and life responsibilities, achieving and maintaining a healthy weight can appear far from the finish line.
However, it is important to remember health is a never-ending process and life continuum. And though obstacles are frequently inevitable, these men's weight loss tips will make hurdles and sprints seem a little less effortless!
11 Men's Weight Loss Tips
1. Start by Evaluating Diet
Ever hear the 80/20 rule? It signifies weight loss is predominately "80 percent diet and 20 percent exercise." There is much truth such a testimonial, as good nutrition is at the core of good health and weight loss for men and women.
"What's good nutrition?" you may question though… While nutrient needs and recommendations vary based on numerous factors, including age and gender, a sound diet incorporates more wholesome foods, including whole grains, fruits and veggies, lean and plant-based proteins, milk and dairy products, and healthy fat sources.
Evaluate your diet and recognize whether or not you consuming these nourishing food sources. Writing down eating and meal patterns can help you identify areas that may deserve some attention and modifications.
2. Control Your Internal Environment
Although external environmental factors are not always within control, there are choices that can be made regarding what is allowed in it – food being one of them.
Make the kitchen conducive to healthy eating by stocking and loading up the fridge and cabinets with the nourishing food sources identified above. Having such foods readily available inspires their intake and can lead to successful men's weight loss.
And while chips and ice cream can be enjoyed every now and then, it may be in best interest to keep them out of the house if they are or become too tempting.
3. Go for Natural Sweetness
Remember: While that ice cream is not necessarily off-limits, moderating its intake is imperative. In fact, sweet treats essentially offer nothing more than added sugar and calories and can quickly unravel weight loss efforts.
So if that pesky sweet tooth is pounding, go for more naturally-sweetened products that offer fiber and nutrients such as fresh fruit or a dark piece of chocolate.
4. Monitor Portions
In addition to food quality, do not discount the importance of monitoring portion sizes. These simple men's weight loss tips can help keep both portions, servings, and calories in check:
• Swap large plates with smaller ones.
• Fill at least half the plate with veggies, a quarter with a lean or plant-based protein, and complement with a whole grain and healthy fat source.
• Split restaurant meals with someone or box the other half for tomorrow's lunch.
• Practice mindful eating, especially paying attention to hunger and satiety cues.
5. Try Out a Diet Delivery Program
Diet delivery programs help regulate portions while offering convenience, bistroMD included! bistroMD understands weight management is impacted by factors such as age, genetics, yo-yo dieting and stress, which make it easy to gain weight but make difficult to lose. bistroMD men's weight loss program focuses on metabolism correction to not only lose the weight, but keep it off.
BistroMD's men's weight loss program is built on the expertise and experience of weight loss physician Dr. Caroline Cederquist, supported by a team of Registered Dietitians and seasoned chefs, and offers well-balanced meals straight to doorsteps.
Every meal is doctor-designed, dietitian-approved, and provides a scientific balance of complex carbohydrates, whole grains and fiber along with lean protein and healthy fat ratios. More specifically, each meal contains 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrate.
The balance of nutrients helps adjust your body's specific metabolic rate so that you can lose weight and are enabled to achieve successful lifetime weight-maintenance. Also cooking with the freshest ingredients, offering 200 recipes, and a customizable menu, you are sure to find something to satisfy your personal taste buds and contribute in meeting individualized goals!
6. Drink More Water
Though water generally lacks nutrients, staying hydrated can foster a good metabolism by supplying the body's cells with nutrients from foods and aid in digestion.
Water can also help control hunger and reduce food intake, as hunger can hunger can be mistaken for thirst. So rather than running to the kitchen for food, grab a glass of water. A glass before and during meals may also reduce overeating or the desire for a second plate of food.
7. Elevate the Heart Rate
While diet makes up the majority of a weight loss equation, exercise can accelerate efforts and improve overall health. Furthermore, partaking in cardio burns sufficient calories and said to result to faster weight loss.
The American Heart Association (AHA) encourages a minimum of 150 minutes of aerobic activity weekly, or at least 30 minutes a day most days of the week. Cardio exercises that elevate heart rate include running, brisk walking, swimming, dancing, and cycling.
But along with AHA's recommendation, simply make it an effort to increase daily movement by taking the steps, biking to work, and parking further away from store entryways. Even just 10 minutes at a time can make a significant difference!
8. Lift Weights
While cardio leads to faster weight loss, lifting weights and strength training increases and preserves muscle mass to accelerate metabolism. Generally speaking, greater muscle mass is able to burn calories more efficiently and quickly, even when the body is at rest.
Include weight and strength training at least twice a week and focus on the major muscle groups, including the back, chest, arms, and legs. These top seven tips to gain muscle can also take men's weight loss goals to a whole new level!
9. Snap A Selfie
Oh snap! According to Men's Health, losing weight can be as simple as snapping a selfie!
"Watching your waist whittle down week by week helps serve as a reminder that eating right and hitting the gym are worth it." Ultimately, snapping that selfie can serve as accountability and motivation to adhere to a nutritious diet, regular exercise, and other healthy habits.
10. Become Unplugged
While taking that selfie is a valuable men's weight loss tip, "too much of a good thing" coexists when it comes to technology. In fact, the average population spends more than 10 hours of each day on electronics (that is almost HALF the day and without even accounting for sleep hours)!
So instead of getting sucked into social media, games, or a television show, put down the electronics and use that time to be proactive with health, including taking the dog on a walk, hitting the gym, and making a nutritious home cooked meal.
Even if confined to work obligations and responsibilities, try out a standing desk or take a quick walk during breaks. Truly, any activity is better than no activity, especially when is unplugged from electronics!
11. Rest and De-Stress
While it may seem "Go go go!" is the name of the weight loss game, the importance of resting and de-stressing should not be slept on. Moreover, going without the nightly Zzz's and chronic stress increases the risk of depression, anxiety, obesity, and numerous chronic diseases.
Get a handle on weight loss targets by sleeping the recommended seven to nine hours of sleep each night and implement stress-relieving techniques, including exercising, hiking, and listening to music.