Best Weight Loss Tips for Men
Men often starve themselves in a bid to lose weight. However, making certain alterations in their lifestyle can result in effective weight loss. What are those changes? Let’s find out with this article on weight loss tips for men.
Simple Weight Loss Tips for Men
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.
How Can Aged Men Lose Weight?
If you are about to reach your mid-40s, you should be a bit more concerned about your health. So, we suggest you keep the following points in mind:
Weight Loss Tips for Men over 40
15. Consume More Green Vegetables
Needless to say, vegetables are the powerhouse of nutrients and help to lose some extra kilos. A study by the University of Carolina found that men who chose a plant-based diet lost more weight than those on an animal-based diet. Also, plant-based fats contain healthy fats and are, therefore, crucial for men over the age of 40 years.
16. Check Your Alcohol Consumption
Individuals who wish to maintain a good physique should cut back on alcoholic beverages. Besides, alcohol hampers one’s liver and disrupts its hormonal secretion. In fact, a single shot of liquor contains about 96 calories. Furthermore, alcohol dehydrates the human body and makes one crave salty foods.
17. Eat a Light Dinner
As one ages, he/she should include a few dietary changes to maintain a healthy lifestyle. For instance, men who want to lose weight and are in their 40s should consume most of the day’s calories by 3 P.M. This way, they can lose weight easily.
Likewise, if you are inching towards your mid-50s or 60s, then specific lifestyle changes should be made. Let us now discuss these:
3 Weight Loss Tips for Men over 50
18. Take Up Strength Training
As mentioned earlier, strength training is one of the common weight loss tips for men. It increases metabolism and burns more calories. Besides, if you want to strengthen your muscles, then include weight training in your workout sessions. However, we suggest that you do not try this without professional assistance.
19. Cut Back on Soda
Did you know that a can of soda contains around 150 calories? Although it contains enough calories, it does not satisfy an individual’s appetite. Thus, it is wise to substitute a can of soda with something more satiating. For instance, you can go for a salad or munch on some nuts. This way, you can limit your sugar intake as well as lose weight.
20. Do Yoga Regularly
Yoga calms an individual’s body and mind, alongside accelerating weight loss. Also, yoga is relaxing and less strenuous, which makes it suitable for men over 50s. At least try to invest 30 minutes in yoga every day.
And, those were the top 20 weight loss tips for men you can consider. However, there are a few points that you must avoid when trying to shed weight, such as the following:
- Never Skip Your Breakfast
- Get 8 Hours of Sleep
- Avoid Trans Fats and Refined Carbohydrates
- Do Not Miss Your Workout Sessions
- Never Starve Yourself
- Do Not Fall for Fat-free or Diet Food
- Never Set Unrealistic Goals
- Do Not Eat Unless You Are Hungry
- Do Not Obsess over Results
- Stop Smoking and Drinking
That concludes this article on the 20 most effective weight loss tips for men. You can consider these practices and achieve your target body weight. That said, remember to consult a professional for a customised approach as per your body type.