15 Weight Loss Tips every Guy Needs to Know
When it comes to weight loss, it doesn’t have to hurt for it to work. Let’s say you drink two bottles of soda a day. Today, we bring you 15 weight loss tips for men! At roughly 240 calories each, you’ll cut 3,360 calories a week just by switching your soft drink for water. That means you’ll lose almost a pound, which is 3,500 calories, just by omitting soft drinks. We’ve all heard stories about the guy who stops drinking
soda and quickly drops 10 pounds in a few months. Although the results may seem too good to be true, small lifestyle changes can result in big-time fat loss.
Even if you don’t drink soda, there are dozens of simple, everyday habits you can follow to lose weight. In fact, Andy Yurechko, MS, RD, of Augusta University Medical Centre in Georgia, believes the most successful dieters avoid fads and focus on long-term sustainable practices.
“A healthier type of diet is something you can do every day of your life,” he says. So, it helps to make it easy to do. That’s exactly what these small changes are—healthy tweaks you can make to your everyday routine that have the bonus of helping you lose weight and get rid of your belly. Overachievers, take note: The point isn’t to do everything on this list at once. Start anywhere, and add the next small step when you’re ready.
The 15 weight loss tips for Men! (For Girls Click Here!)
1. Have a clear goal.
It should be one that anyone in the world can measure and understand. Write out your goal and keep it posted somewhere as a reminder when you want to give up. If you have a set amount of weight you’d like to lose, step on the scale before you start. Then, weigh yourself every single day. Studies show daily weigh-ins enhance weight loss efforts. But don’t live and die by the number. And remember a scale doesn’t decipher between fat and lean body mass–but it can help keep things “in check.”
2. Follow a High-Protein Diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat. One study also showed that a high protein diet can help preserve muscle mass and metabolism during weight loss. Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss
Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning. Some examples of protein- rich foods include meat, seafood, eggs, legumes and dairy products.
3. Squeeze in More Sleep (Special Weight Loss tips for men)
Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain. Several studies have found an association between getting enough sleep and weight loss.
One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night. Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.
Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.
Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight. Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.
4. Drink the right fluids for weight loss. (Interesting weight loss tips for men)
First, everyone should drink plenty of water—your body needs it to run properly. And there’s a bonus in doing that for people who are aiming to lose weight. Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason is pretty simple: It helps fill you up so you eat less.
If plain water just doesn’t appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green, or white—is also associated with lower BMIs and less body fat.
5. Decrease/eliminate processed carbs and junk food.
They do nothing for you outside of creating a favorable environment for gaining fat, including belly fat. If you have trouble managing particular treats—maybe it’s chips, maybe it’s cookies, maybe it’s peanut butter—keep them out of your home or office cabinets. It’s not about willpower; it’s about being realistic. Instead, buy healthy snacks—like jerky—for your glove compartment or desk drawer so you’re prepared at all times.
6. Do full body exercises. (Common weight loss tips for men)
Your exercise plan—whether you’re aiming to lose weight or not—shouldn’t just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout. If you have trouble hitting the gym after work, wakeup early to exercise.
7. Eat More Healthy Fats
Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness. Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger. One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet. Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil.
Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies. Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.
8. Eat breakfast. (Rare Weight Loss tips for men!)
A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It doesn’t have to be fancy.
9. To burn more calories, stay active.
This means not sitting in front of a computer, TV, phone, etc all day. Stand and you’ll burn more and be more productive. Taking the stairs instead of the elevator can help burn more calories, too. This won’t make or break success, but every little bit helps when it comes to physical activity.
10. Decrease your food intake by 100 calories per day.
Theoretically this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort. Using smaller plates and bowls can help you achieve this, since it makes less food seems like more. Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it’s full.
11. Find active friends.
If your friends prefer pizza, wings, nachos and beer on a regular basis, find ones who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success. Join a running club or other group focused around physical activity.
12. Put yourself first.
Many people put everyone else ahead of themselves and let their health fall by the side. Put yourself on your agenda.
13. Turn the lights off.
Get slim at the flick of a switch. No, really. Research in the Journal of Biological Rhythms found sleeping in a blacked-out room can speed up your metabolism while also ensuring you catch better sleep. You don’t even need to be awake to drop the pounds.
14. Rest wisely:
If muscling up is key to shedding timber, you might as well do so efficiently. Rehash your recovery period by introducing short rest intervals within your sets. Switching your 120-second rest between sets to a 60-second intra-set break brings greater strength gains and increased power output, according to a study published in the Journal of Strength and Conditioning Research
15. Remember: It’s not all or nothing.
If you fall off the bandwagon, jump right back on. Don’t let yourself continue to fall until all weight loss progress has been lost.
Consistency is the key, even if you don’t get results during the time assumed, never leave doing these things, every men’s body is different and unique, so are you. Believe in yourself and you will reach the goal!
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