Although you usually hear about women complaining about their bodies and weight, many men are also concerned with their weight too. Here are some tips that men can follow to help them lose weight:
Be careful what you eat
Men like to eat; Not that woman don’t, but you don’t usually see as many women pigging out on food as much as men. It is ok to splurge every once in a while, but constantly eating high fat and high calorie food is a great way to gain weight.
So, try to make most of the foods you eat be healthy and unprocessed. Don’t be embarrassed to eat a salad. And, when you are hanging out with the guys, you can splurge and eat the huge burger and fries or pizza that you would normally eat. See also: How many calories to lose weight
Learn how to cook
Many men know how to cook. But, there are also many who don’t, and never bothered to learn. This causes them to hit the drive through on their way home from work and very likely, get something that is very high in calories and fat. Learning how to cook can prevent that. And, learning how to cook doesn’t mean that you have to cook gourmet meals for yourself.
It also doesn’t mean preheating the oven for a frozen pizza or mozzarella sticks. Just learning how to sauté some vegetables or make pasta or rice would be a good start. It is much better to eat whole foods and avoid frozen, processed foods when cooking at home. See also How to cook healthier meals
Don’t lift too much
A lot of men have a goal of hypertrophy, or increased muscle mass, when they are working out. Often times, they will be looking for quick results, so will lift too much, which can cause them to injure themselves. This can actually make it so they can’t work out for a while, or at least until their injury is healed.
The recommended amount to lift with a goal of hypertrophy is 70-85% or your 1RM, or one repetition maximum. One repetition maximum is the maximum amount that you can lift and do one repetition for an exercise. For example, if you can do one repetition of a bicep curl with 50 pound weights, you should lift between 35 and 42 pounds for a goal of hypertrophy.
Charge up your workout
This goes for anyone. If you are constantly doing the same workout every day, you are eventually going to plateau. To fix that problem, you need to constantly be changing your workout. You should try different exercises to work each muscle. You need to increase the weight once the one you are using becomes too heavy. You should also increase the reps or sets that you are doing.
Changing your cardio is important too because if you are always running 5 miles as your cardio workout, it may get boring, but your body is also going to get used to it. You might want to try biking, spin, kickboxing, or even walking.
Don’t snack at night
Mindless eating is what causes many people to either gain weight, or prevents them from losing weight. Most people do this when they are watching TV at night. Some people may even eat just as many calories that they have eaten for the whole day while they are snacking at night. So, if you make a rule that you aren’t allowed to eat anything after dinner, or even just allow yourself to have one healthy snack, it may make a huge difference.
Watch what you are drinking
A lot of men like to drink beer. And, the heavier the beer, or the higher the alcohol content, usually the better it tastes. But, that also means that it most likely contains a lot more calories. When you are out having a few drinks with your friends, the calories can add up. Let’s say that the 12 oz beer you are drinking has 180 calories in it, and you drink 5 of them. That’s an extra 720 calories!
Follow a workout program that works for you
You shouldn’t just be doing cardio to lose weight, and you shouldn’t just lift weights to gain muscle. You need to incorporate both into a workout program, and also need to include some flexibility training. It is very important to warm up and cool down every time you work out, and stretching should be part of that. This can help prevent injury.
A lot of people aren’t sure what they should be doing. It might even be a good idea to invest in a personal trainer if you can afford it, or sometimes you can even get a free session when you join a gym.
Follow a well balanced diet
This may be obvious, but a lot of people don’t know what they should be eating. Of course it is best to avoid fast food and processed or frozen food. You should try to include a lot of fruits and vegetables in your diet. Also, try to avoid white bread or other white flour products and try to eat whole grains such as whole wheat pasta and bread or brown rice. Also, try to eat lean meats.
Although you might want to eat hot dogs and hamburgers as your source of protein, try to include some baked fish or chicken a few times a week also as these are lower in fat and calories, and are much better for you. Also, try to eat healthy fats such as olive oil, avocado, and coconut oil instead of butter.
Watch the sodium
Many people aren’t aware of how much salt they are using, and eating too much salt can cause you to retain water, which may prevent you from losing weight. It will cause you to feel bloated if you eat too much salt. So, be very careful when salting your food. Avoiding frozen, canned, or packaged foods can also help cut down on the amount of sodium you are including in your diet.
Drink lower calorie beverages
Many people aren’t aware of the calories that are in the beverages that they are drinking. You don’t want to drink your calories. Drinking higher calorie beverages can really add a lot of calories to your total calorie count for the day. You probably already know that soda has a lot of calories in it. But, some juices also contain a lot of calories.
Energy drinks can be high in calories. Milk is always a good choice since it is high in protein and has important vitamins and minerals in it. Try drinking lower fat or fat free milk though. Water is of course the best choice.