Given below are some weight loss tips for men's health:
1. Include More Protein in Your Diet
A simple weight loss tip for men is to include adequate protein in their diet. This is an effective way to stay satiated for longer and burn fat faster. Additionally, protein helps in maintaining the metabolic rate. Some sources of protein are dairy products, meat, eggs, legumes, and seafood.
2. Consume Healthy Fats
Contrary to popular perception, consuming dietary fats is beneficial in losing weight. Healthy fats keep you full for longer and lower the risks associated with weight gain. Moreover, these fats help you curb binging and overeating. Almonds, olive oil, milk, and oily fish such as tuna and salmon are natural dietary fats.
3. Switch to Nutritional Beverages
Besides milk, other beverages, such as fresh homemade fruit juice, green tea, and water, accelerate one’s weight-loss process. While fruit juices and green tea are full of antioxidants and micronutrients, water does not have any calories. Also, these beverages improve your metabolic rate and eventually help in weight loss.
4. Add More Fibre to Your Diet
One of the top tips for men’s weight loss is to consume more fibre-rich food. Fibre absorbs water as it moves through the digestive tract slowly. As a result, you feel fuller for a longer period. So, try out nuts, seeds, whole grains, legumes, and high-fibre fruits and vegetables to increase your fibre intake and induce weight loss.
5. Eat Iron-rich Food
Individuals with obesity often suffer from hypothyroidism. As a result, they experience fatigue, weakness, shortness of breath, and sudden weight gain. Iron is a mineral that controls the thyroid gland and the secretion of its hormone. Peas, green leafy vegetables, seafood etc., have a significant amount of iron. intake of such food items induce weight loss.
6. Include Whole Grains in Your Diet
Unprocessed food grains containing kernel, bran, germ, and endosperm are effective for weight loss. Whole grains regulate blood sugar levels and keep one full for longer. Barley, ragi (finger millet), brown rice, oats etc., are some healthy whole grains options.
7. Try Intermittent Fasting
Several studies indicate that intermittent fasting (IF) is an effective way of getting into shape by losing weight. It involves periods of eating and fasting. There are several IF approaches such as the 16/8 method, 5:2 diet etc.
However, it is advisable to seek professional advice and not start it on your own. An expert will help you understand your approach to this diet according to your weight, age, and other factors.
8. Weight Training
Weight training is one of the male weight loss tips. It promotes muscle growth and helps you tone your body by shedding extra fats. In addition, a workout regime involving weights can improve your heart health by burning calories.
A Harvard Health experiment concludes that an individual weighing 155 pounds (70 kg) can burn 112 calories in a 30-minutes session of weight training.
You should try to manage at least 30 to 45 minutes from your busy schedule to invest in cycling. For starters, you can do it for 3 to 4 days a week. Once your body gets adjusted, increase this time.
A Harvard Health study proves that a man weighing 155 pounds (70 kg) can burn nearly 260 calories per 30 minutes of cycling at a speed of about 20 km/hr.
Cycling also has other health benefits, such as boosting insulin sensitivity, decreasing the risks of heart diseases and cancer, and increasing lifespan.
10. Full-body Workouts
Allow us to break another myth – you cannot target fat loss in specific body parts. Rather, engage your entire body for fast weight loss. You can try exercising in the morning or hitting the gym after work. As an alternative to gym sessions, you can try squats, push-ups, deadlifts, chin-ups, and other exercises at home.
11. High-intensity Interval Training (HIIT)
HIIT is an umbrella term to indicate short bursts of intense workouts with alternate recovery periods. A high-intensity interval training typically lasts for 10 to 30 minutes and burns a significant amount of calories. In fact, this is one of the fastest weight loss tips for Indian men.
12. Swimming Sessions
Besides increasing one’s flexibility, swimming ensures an effective fat burn. In fact, a study by Harvard Health reveals that a man weighing 155-pound (70 kg) can burn up to 233 calories by doing backstrokes, 372 calories with breaststrokes, and 409 calories by doing butterfly strokes in a 30-minutes swimming session. Moreover, swimming takes care of joint pain and improves heart health.
Disclaimer: Seek professional assistance before including any of these exercises in your daily routine.
13. Get a Full Night’s Sleep
Sleep deprivation increases appetite and slows down the metabolic rate, which has an adverse effect on our health, especially our weight. In addition, individuals who do not have enough sleep tend to crave high-calorie food. Moreover, lack of sleep increases oxidative stress, blood sugar level, and insulin resistance, all of which eventually lead to weight gain.
14. Track What You Eat
One of the weight loss tips for men is keeping track of everything they eat. Here, you can use a mobile application that can help you maintain a record of your meals. But before that, consult a professional who can curate a meal plan based on the nutritional requirements of your body.