QUICK WAYS TO LOSE WEIGHT FOR MEN
Seventy-four percent of American men are overweight or obese, according to the Weight Control Information Network in 2008. The health consequences of carrying too much weight include an increased risk of heart disease, some cancers, stroke, high blood pressure and type 2 diabetes. To lose weight, men need to burn more calories than they consume. This does not mean you have to spend hours on the elliptical trainer or eat "rabbit" food for weeks on end, men can induce quick weight loss with some simple strategies.
Eat Fewer Calories
It seems simple, but eating less is the crux of any weight loss plan. In 1998, "The Journal of the American Dietetic Association" reported on a study that showed men who successfully lost weight consumed an average of 1,650 calories per day. Men may lack the patience to track every last calorie they consume, but they can take measures to reduce daily consumption. Focus on proper portion sizes--eat just three or four ounces of proteins and a half cup of starches at most meals. Stick to one serving at dinner. Remind yourself that restaurant meal sizes are usually inflated, so eat 20 percent less than you are served. Swap high calorie foods for lower calorie versions--go for low-fat dairy instead of full fat, choose chicken breast over beef and an English muffin over a bagel. Limit liquid calories, such as those found in sodas, energy drinks and alcohol, as these offer little in the way of nutrition or satiation.
INCREASE PROTEIN
It seems simple, but eating less is the crux of any weight loss plan. In 1998, "The Journal of the American Dietetic Association" reported on a study that showed men who successfully lost weight consumed an average of 1,650 calories per day. Men may lack the patience to track every last calorie they consume, but they can take measures to reduce daily consumption. Focus on proper portion sizes--eat just three or four ounces of proteins and a half cup of starches at most meals. Stick to one serving at dinner. Remind yourself that restaurant meal sizes are usually inflated, so eat 20 percent less than you are served. Swap high calorie foods for lower calorie versions--go for low-fat dairy instead of full fat, choose chicken breast over beef and an English muffin over a bagel. Limit liquid calories, such as those found in sodas, energy drinks and alcohol, as these offer little in the way of nutrition or satiation.
INCREASE PROTEIN
Eating as much as 35 percent of your daily calories in the form of protein--the upper limits recommended by the Institute of Medicine--can help you feel full longer, reduce cravings and burn more calories. A British study published in the January 2008 issue of the "American Journal of Clinical Nutrition" found that a diet comprised of about 30 percent of daily calories from protein and 35 percent from carbohydrates reduces hunger and lowers food intake in men more than high-protein, medium-carbohydrate diets. Men sometimes believe more protein means they have permission to eat all the cheese, bacon and hot dogs they desire, however. Instead, make smart protein choices that contain little in the way of saturated fat like egg whites, fish, skinless poultry, lean cuts of beef and pork tenderloin. Remember to balance your protein intake with healthy carbohydrates like whole grains and vegetables to be sure you still have enough energy to function and exercise.
Monounsaturated Fats
Men benefit from paying attention to the types of fat they ingest. Chronically eating too much saturated fat, found in animal products and palm oil, or trans fats, found in processed and fast foods, puts men at risk for health problems. This does not mean avoiding all fats will promote quick weight loss. A study from the Menzies School of Health Research in Australia published in a 2003 issue of "The British Journal of Nutrition" showed that when participants switched from eating saturated fats to eating monounsaturated fats they lost weight without any other significant dietary changes.
Men benefit from paying attention to the types of fat they ingest. Chronically eating too much saturated fat, found in animal products and palm oil, or trans fats, found in processed and fast foods, puts men at risk for health problems. This does not mean avoiding all fats will promote quick weight loss. A study from the Menzies School of Health Research in Australia published in a 2003 issue of "The British Journal of Nutrition" showed that when participants switched from eating saturated fats to eating monounsaturated fats they lost weight without any other significant dietary changes.
More Cardiovascular Exercise
Many men favor weight training over cardiovascular activity. While weight training offers multiple benefits, it is only part of a total fitness regimen that should include calorie-burning aerobic work. A study published in 2007 in the "Journal of Applied Physiology" reported that people who exercised vigorously often--the equivalent of jogging 20 miles per week--lost more weight and belly fat than people undertaking more moderate amounts. Opt for an exercise mode that offers continuous intensity levels--like hiking, jogging or cycling--rather than stop-and start activities like basketball or soccer
.
Many men favor weight training over cardiovascular activity. While weight training offers multiple benefits, it is only part of a total fitness regimen that should include calorie-burning aerobic work. A study published in 2007 in the "Journal of Applied Physiology" reported that people who exercised vigorously often--the equivalent of jogging 20 miles per week--lost more weight and belly fat than people undertaking more moderate amounts. Opt for an exercise mode that offers continuous intensity levels--like hiking, jogging or cycling--rather than stop-and start activities like basketball or soccer
.
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