Weight Loss Advice for Men

Just take a look at some of the people walking around your local shopping mall; you will find that majority of men are overweight. The prevalence of obesity among men has doubled in only 25 years. However, for some strange reason, obesity in men is often regarded as the acceptable result of living a life centered around the stress and responsibilities of balancing a career, family, and lack of time to dedicate to a healthy diet and proper exercise. Honestly, these reasons are highly overrated. Obesity can do the equal amount of damage in men as it can do to women.

The health risks of obesity in men are a grave concern. They include higher incidence of hypertension, heart disease, cancer and type 2 diabetes. Hypertension (raised blood pressure), which is sometimes called the "silent killer", is a major contributor to heart disease. It affects 7 out of 10 obese men. In addition, obesity is an independent risk factor for heart disease. Male obesity is also associated with an increased risk of prostate and colon cancer. It is also a significant cause of type 2 diabetes, with almost 80 percent of type 2 diabetics being classified as obese.

The good news for obese men is that even modest weight loss can bring noticeable health benefits. For instance, weight reduction of only 5-10 kg can reduce or even eliminate the need for diabetic or hypertensive medication. In addition, weight loss raises good (HDL) cholesterol and reduces bad (LDL) cholesterol, thus reducing the risk of heart disease. The more body fat that is lost, the greater the health improvement, especially if it includes abdominal fat. Here are some tips to get you started:

• Mental preparation for weight loss
  

  It is important to spend a bit of time preparing yourself mentally for the changes that you are going to make because to be successful, you have to think of the long term. You are going to have to make some changes to what you eat and your patterns of food intake.

• Set a goal
  

  As the saying goes "If you fail to plan, you plan to fail". Setting a realistic goal is very important; it gives you the motivation to go the extra mile. Use a food and training journal to keep track of your progress. It allows you to set targets and keep track of your weight and food intake as well as exercise routines. Aim for a loss of one kg max in weight per week. Although we all like to see the pounds dropping off quickly, it is not helpful or healthy.

• Eat Healthy
  

  I know it is a cliché but a fact is a fact. Instead of simply cutting calories, make a point of choosing healthy foods. Eat whole grains such as brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are richer in nutrients and higher in both soluble and insoluble fiber compared to more processed products. Their extra fiber content means they help to maintain healthy blood glucose levels, which reduces the risk of appetite swings and cravings. Go easy on fat. Enjoy low fat dairy products and also, eat a wide variety of fruits and vegetables, because different fruits and vegetables contain different nutrients. Snacking is the root evil and majority of snacks are high in calories. The best thing is not to snack between meals but if you have to, eat low calorie healthy foods like fruit. Stay away from chips and other high-fat, high sodium snack foods.

• Personalize Your Eating Plan
  

  There is no single diet plan that fits every man. Moreover, eliminating all your favorite foods is not a winning weight loss strategy. As long as your regular daily diet is calorie-controlled (1500-1850 calories) and contains enough healthy foods, you can include a few treats without interfering with your weight reduction. You can even customize an online diet plan.

• Cut down on Red Meat
  

  Red meat, like beef, lamb and pork, is highly nutritious. Unfortunately, it's also one of the main sources of saturated fat. If you enjoy red meat, make sure you remove all visible fat before eating, and limit your intake to around 100 gram servings per week. Fish is a healthy alternative protein source and so is skinless chicken.

• Be choosy when Eating Out
  

  If you are serious about losing weight, be extra-choosy when dining out or ordering take-out food. It may be best to skip eating out until you feel more confident.

• Reduce alcohol
  

  For many men, giving up alcohol is a complete No. If such is the case then you can have around 100 ml of wine a day, which contains less calories. Another problem to consider if you are male, is beer belly. Try to avoid beer completely!

• Exercise Regularly
  

  Keeping active is one of the most effective methods of protecting ourselves against serious disease, and maintaining a good quality of life. You can start with 45 minutes/day of light exercise. Do this for 2-3 weeks or until you notice obvious benefits such as improved breathing, sleeping and appetite. Then gradually increase the duration and intensity of your training program up to 60 minutes a day.

• Improvement in Lifestyle
  

  Quitting smoking is the top priority for any man with weight-related health problems. Another essential improvement is stress reduction or at least better stress management. This is because any stress which leads to a feeling that life is out of control, is a major contributor to disordered eating, excessive alcohol intake and disease, as well as family problems. Reducing your work schedule and taking regular physical exercise are useful ways to reduce stress, and will definitely assist weight loss and general health. Spending more time with your family is also a great stress reliever.

Whatever you do, don't wait until you've been diagnosed with a health problem. Take Action before anything happens! Weight loss will give you more energy and will help you to improve everything from your health and looks to your confidence and love life!