7 Weight Loss Tips for Men
If you are embarking on a journey to lose weight, know that you are not alone.
Recent data from Gallup reveals that 49% of American men are interested in shedding some weight, with 23% actively pursuing weight loss goals.
However, sustainable weight loss can be challenging, even with the best intentions.
Many men find it difficult to reach their health objectives and enhance their overall well-being. But don't lose hope. These straightforward weight loss suggestions for men can assist you in achieving your health goals.
Do Men and Women Lose Weight Differently?
Research indicates that men and women may respond differently to diet and exercise in certain situations.
A study conducted by Lucia Aronica et al. in 2020 discovered that men responded better to a healthy, low-carb diet compared to women.
According to the study, "Men tend to lose more weight on a diet intervention because, on average, they have greater body size, higher muscle-to-fat mass ratio, and higher resting and total energy expenditure."
Furthermore, recent research suggests that men benefit more from low- and high-load resistance training in terms of gaining muscle mass compared to women.
7 Nutrition and Fitness Tips To Help Men Lose Weight
Developing a well-thought-out weight loss strategy is crucial for success. Follow these evidence-based tips for men's weight loss to achieve and maintain a healthy body.
1. Stick to a routine
Research shows that men are particularly susceptible to unhealthy behaviors that can hinder weight loss efforts.
By replacing unhealthy habits with healthier routines, you can make sustainable progress towards weight loss.
It is essential to incorporate plenty of quality sleep into your routine, as improved sleep health has been linked to weight and fat loss.
2. Focus on macros
An effective fat-loss diet should balance the consumption of carbohydrates, protein, and fat.
Studies have shown that men tend to lose more fat mass and weight on a healthy low-carb diet compared to a healthy low-fat diet.
Consulting with a registered dietitian can help you create a personalized diet plan tailored to your specific needs.
3. Make sure snacks are ready to go
Having healthy snacks readily available can help you make better food choices, reduce daily calorie intake, and accelerate weight loss.
Examples of nutritious snacks include apples and nuts, bananas and peanut butter, and veggies with hummus.
4. Take the focus off the scale and onto size
Focus on your body composition rather than the number on the scale to gauge the effectiveness of your weight loss efforts.
Pay attention to non-scale victories, such as improvements in muscle mass and clothing fit, to stay motivated on your weight loss journey.
5. Make your health goals a challenge
View your health goals as personal challenges to stay motivated and focused on achieving them.
Start with small challenges tailored to your specific health objectives, such as increasing fiber intake or meal prepping regularly.
6. Mix carbs and proteins after workouts
Consuming a combination of carbohydrates and proteins post-workout can aid in muscle recovery and reduce fatigue.
Try snacks like whole grain crackers with string cheese and fruit or dried fruit with nuts after your exercise session.
7. Intermittent Fasting
Intermittent fasting, which involves fasting for extended periods, has been shown to help individuals lose weight and maintain muscle mass.
Consult with your physician before adopting any new diet regimen, including intermittent fasting, to ensure it is suitable for you.
Remember that intermittent fasting is just one of many tools available, and it may not be the right approach for everyone.
