Weight control is stereotypically perceived as the prerogative of women, but the stronger sex is faced with the problem of extra pounds no less. Guys and men “in their prime” think about health, compliance with the accepted canons of beauty of the body, and come to the decision to lose weight. Classical diets and weight loss methods are not suitable for them – the composition of hormones, the ratio of fat and muscles in the body, the features of energy expenditure and fat accumulation are different for the strong and fair sexes. Let’s find out how a man can quickly lose weight and what should and should not be done in the process of self-improvement.
Causes of excess weight in men
In the stronger sex, the metabolism “works” quickly, so many stable stereotypes have formed in society – that it is enough for guys to give up their usual dishes for a couple of days to lose weight, they need hearty and plentiful food every day, and dietary restrictions are harmful, and so on. As a result, they overeat, their stomach stretches, demanding the next equally voluminous portion of food. Like their ancient ancestors, today’s guys tend to “eat while there is food” and established traditions support them in an unhealthy habit.
These are dangerous misconceptions: men need to fight excess weight, to prevent its appearance. Otherwise, there is a high risk of strokes, early heart attacks and serious health problems. It is also increased by another significant reason for weight gain – a sedentary lifestyle. The stronger sex needs to pay a lot of attention to physical activity, regular sports are shown to him – this is due to the oldest “genetic program” designed for heavy loads. Without them, body weight is growing rapidly, the percentage of internal fat increases.
In addition to inactivity and the habit of plentiful food, they interfere with losing weight:
- sleep disturbance: a healthy adult needs at least 7-8 hours of sleep per day, violation of the condition leads to an increase in the need for glucose – the brain requires high-calorie food to maintain tone, appetite is stimulated, it is more difficult to control oneself;
- food “at a glance” with a TV or computer and systematic snacking on high-calorie convenience foods – unlike women, men control the desire to eat something worse and, being carried away by a series or an online game, do not think about how many calories they consumed at a time;
- addiction to “liquid calories” – strong alcohol, beer, sweet soda, coffee and tea with sugar, which are difficult to account for by KBJU and, moreover, whet the appetite;
- smoking and other unhealthy habits that inhibit weight loss.
Weight gain in the stronger sex is also caused by hormonal disruptions, endocrine disorders, and other medical problems. Only a doctor will decide them, so before you lose weight, go through an examination. If there are no health problems, review your eating habits.
We make a diet
There is a belief that physical activity is enough for the stronger sex, and a diet is not needed. Research conducted at the University of Portland proved this to be a mistake. Without a correct and rationally composed menu , efforts in the gym will be futile, and the result from them will be short-lived. Eating habits are hard to change, so make it phased out of unhealthy foods. The first step is to create a menu.
As a standard, a man needs more calories per day than a woman – up to 3000-3500 kcal with regular physical activity. Restricting the energy value of the diet helps to quickly lose weight, but, as for the fair sex, it is impossible to fall below the critical mark of 1000-1500 kcal. This is fraught with metabolic disorders, breakdowns, the body resists weight loss and accumulates reserves, preparing for “difficult times”. With severe calorie restriction, the body does not expend energy, but turns it into visceral fat.
Due to the peculiarities of the hormonal background and biochemical balance in the diet for the stronger sex, emphasis is placed on a number of trace elements. Zinc and magnesium improve the production of testosterone and other “male” hormones. They support the functioning of the cardiovascular system (and heart disease is at the top of the list of causes of early death). Also needed:
- protein – for the rapid “building” of muscles;
- fiber from fresh vegetables and fruits – it cleanses the intestines, optimizes metabolism, speeds up metabolism;
- water – you need to drink 2-2.5 liters per day, not counting tea, coffee and alcohol;
- vitamins A, B, C, E;
- calcium – the bones of the stronger sex are larger, they need to be strengthened, preventing fragility.
Starving, you can not effectively lose weight. A nutritional regimen designed taking into account everyday stress, age, food intolerances and personal preferences will help you monitor your weight, get rid of extra pounds, feel stronger and more alert. The standard and effective way of eating is fractional, 4-5 times a day. With it, you will prevent the appearance of hunger, which will force you to overeat at lunch or dinner, you can easily control your calorie intake.
If you don’t eat breakfast, make an effort to kick the unhealthy habit – a cup of coffee is better than nothing, but energy is needed in the morning. Take it from the “right” dishes – soft cottage cheese with greens, whole grain toast and cereal, fruit and vegetable smoothies (the representatives of the stronger sex do not neglect them), omelet with sweet peppers or tomatoes. A glass of kefir or fermented baked milk, eggs “in a bag” and so on will bring benefits.
Be sure to include hot dishes at lunch – after them the feeling of satiety lasts longer. Choose soups on light broths (vegetable, chicken), poultry stew with vegetables, grilled or oven-baked meat, fish. Include complex carbohydrates in the side dish – durum wheat pasta, unpolished rice, healthy cereals, legumes. For dinner, food with a predominance of protein and the addition of fiber is optimal – chicken or fish with stewed vegetables, seafood, tofu. A healthy time interval between eating and sleeping is at least 2-3 hours.
Between large meals, snacks of 200-300 kcal are appropriate – dried fruits, nuts, a sandwich with lean meat and whole grain bread, yogurt. An important requirement is the rejection of unhealthy foods, otherwise there will be no quick weight loss.
Products in the diet of men, in accordance with the popular diet program “Traffic Light”, are conditionally divided into red, non-dietary and unhealthy, yellow, the consumption of which must be controlled, and allowed greens. This is:
- Reds – industrial sauces, sausages and smoked meats, mayonnaise, lard, sparkling wine, hot pastries from yeast dough, fast food with refined fats, sweets with butter cream, deep-fried food;
- Yellow – pasta and cereals, puff pastry, pickles and spices, coffee, dry wine, chocolate, cheese, dried fruits and nuts (they are super-caloric);
- Greens – seafood, fish and poultry, seasonal vegetables, fruits and leafy greens, citrus fruits, buckwheat, low-fat dairy products.
A man needs foods rich in zinc. The trace element is found in fish, seafood, oysters, walnuts and pine nuts, seeds and sesame seeds. A lot of zinc in oats and barley, lentils, berries, boiled beef. Cocoa is rich in them, as well as another useful trace element – magnesium. It is present in buckwheat, dried fruits, whole grain bread, beans.
Proper nutrition is a must have, but it is not enough. By adding exercise to it, you will lose weight quickly. No time for the gym? Use the home program. Include cardio workouts in it – from 20 minutes. The opinion that fitness without weights for men is useless is erroneous. To “pump” the muscles, the weight of your own body and the desire to work on it are enough.
After your cardio workout, warm up, then do the classic plank for 30-60 seconds, squats and push-ups with wide arms apart (start with three sets of 20 times). At home, it is easy to work out the abdominal muscles – do twisting, hanging leg raises. Include lunges, exercises with weights in the program (if there are no dumbbells and weights, bottles of water will do). Finishes the second set of cardio for 20 minutes.
Weight loss products
Weight loss drugs are taken exclusively under the supervision of a doctor and in combination with PP and exercises. Otherwise, a quick result will result in irreparable health problems.
Medicines are divided into groups:
- anorectics that suppress appetite and affect the satiety center in the brain (for example, Reduxin);
- calorie blockers – “Xenical” and other drugs do not allow nutrients to be absorbed through the walls of the stomach and intestines;
- laxative and diuretic – fiber and drugs remove fluid from the body and cleanse the intestines;
- Dietary supplements, complexes to speed up the metabolism and other “means with unproven effectiveness.”
How to lose weight fast at the gym
The gym is the best place to lose weight. Choose fat-burning training programs and rotate machines to work different parts of the body. Sport is a way to throw off “stubborn” kilograms who do not want to give up on proper nutrition (for men, this is the stomach, sides). The instructor will draw up an individual program professionally, but it is realistic to develop an effective complex yourself.
Start with cardio machines – 10-15 minutes on a treadmill, orbit track. If the weight is significant, first resemble them, and then proceed to move quickly. Benefits bring interval training – several approaches with weights without rest between circles.
The main part of the training is strength training. Include in it (and alternate on different days) bench presses and breeding dumbbells lying and sitting, extension of the arms on the block. Useful thrust of the upper and lower blocks, hyperextension, classic squats with a barbell. Dedicate a separate block of classes to the legs. Include in the program their flexion and extension in the simulators, presses – in the center of the site, in its upper and lower parts.
Slimming workout for the abdomen and waist of a man
The stomach is a “vulnerable place” for men. Pay attention to it – include in the base of the program (squats, bench presses, deadlifts) twisting on a Roman chair, leg raises in the hang, with an emphasis on the elbows and lying on the bench. To remove fat folds and work out the relief of the abdomen, tilting to the sides with dumbbells or on blocks and training “bark” (core) – the classic and side bar, “lumberjack” and so on will help.
How to quickly lose weight in the face of a man?
A common situation is that the representative of the stronger sex quickly loses weight, rejoicing at the changes in the figure, and the face remains full due to lack of attention to it. Remove fat folds, improve skin tone, make the contours clearer help:
- movements of the lower jaw with the head thrown back or with emphasis on the fist under the chin (the second option is especially useful for men who work a lot at the computer);
- touching the chest with the chin with hands clasped behind the head in the castle;
- massages with a wet towel (moisten it not with water, but in a decoction of herbs that increase skin turgor);
- reducing the amount of salt in the diet, removing puffiness, swimming, yoga and other aerobic activities.
The most effective ways to lose weight
Sometimes you need to lose weight quickly, but extreme diet programs are harmful to health, provoke the yo-yo effect (return and multiple weight gain), and lead to metabolic disorders. Non-hazardous and effective complexes are based on an acceptable calorie deficit by limiting the energy value of food and increasing exercise. You need to get out of them slowly so as not to provoke breakdowns and “yo-yos”.
We lose weight in a week
Weekly programs are based on the consumption of 1000-1500 calories per day (less than 1000 men and women should not go down), combined with the removal of excess fluid from the body and intense training. The basis of the diet is diuretic products and dishes with a predominance of protein and a minimum of carbohydrates – eggs, poultry, fish, cottage cheese with 0.1% fat.
A weekly “drying” will form cubes on the stomach, outline the biceps, and visually tighten the relief by reducing the fluid in the muscles. To speed up metabolism, drink warm water with honey between meals. Please note – 1 kg of weight should account for 1 g of protein per day, otherwise the weight will go away due to muscles, not fat.
We lose weight in a month
Planned programs, designed for a month, give a result – 3-5 kg of excess weight goes away. Follow the usefulness of the diet – it is no longer possible to focus only on proteins from lean meat and fish.
Add to them:
- unsaturated fats from nuts, avocados, olive oil (10-15% in the balance of BJU);
- complex carbohydrates and fiber – buckwheat, fruits, green and green vegetables, spinach;
- water without gas – 2-2.5 liters per day.
The number of workouts reaches 3-5 per week, to maintain health, vitamin-mineral complexes are included in the diet.
Age features of weight loss
With age, the metabolic rate slows down, losing and maintaining weight becomes difficult. There is a need for a special diet, loads that take into account the state of health. Therefore, when calculating KBZHU and drawing up a training plan, you need to remember about age.
Weight loss in young men
Fast paced and deceptively simple. At 20-25 years old, a high-speed metabolism and a hardy body allow you to eat fast food without heartburn and “settlement” of kilograms on your sides, but you can’t succumb to temptations. When losing weight, the basis of the diet is made up of protein for building muscles, all carbohydrates are left for breakfast and lunch, the daily calorie intake is cut to 2500-3200 kcal. For effective training, 4 sessions per week are enough. At 30-39 years old, it is more difficult to lose weight – you will have to additionally give up sweet, floury and fatty foods, focus on vegetables and protein.
Weight loss at 40
At the “turn of middle age”, metabolic processes in the body slow down, the hormonal background changes, and obesity progresses due to a lack of testosterone. When losing weight at 40-49 years old:
- the daily calorie intake is cut by 5-10%;
- comply with the PP with the balance of all nutrients;
- during sports activities, they carefully listen to the signals of the body and well-being.
Weight loss at 50
Excess weight at the age of 50 rapidly provokes diabetes, leads to sudden heart attacks, strokes, excessively loads the joints that have become sensitive. Intense workouts, if there is no habit of them, are replaced by exercises, walking and easy running, leaving time for muscle recovery. Pickles and smoked meats are excluded from the menu, vitamin complexes are added to them. You need to get enough sleep and not change your habits abruptly, smoothly moving to a healthy lifestyle.
Weight loss at 60
Get rid of extra pounds should be under the supervision of a doctor. The emphasis is on measured walking, golf, jogging and similar sports, a limited calorie diet rich in fiber and trace elements. Count on systematic and slow weight loss – excessive zeal provokes health problems.
Basic rules for male weight loss
The fundamental rule of losing weight is to expend more energy than you consume. The balance of BJU is important for maintaining health, body tone, and it cannot be neglected. If you don’t have enough time and energy to make weekly diets, use BeFit ready-made solutions with a selected ratio of proteins, fats and carbohydrates for a specific task. A variety of meals are delivered in containers, solving the problem of eating at work and thinking about “what to eat to lose weight”:
- the Light program with a daily calorie intake of 1000-1100 kcal is aimed at rapid weight loss;
- Balance is designed for those who are actively involved in sports;
- Strong with a maximum of proteins contributes to a set of muscle mass and so on.
How to motivate yourself
For men, weight loss is a fun game mixed with a stubborn struggle. Having not achieved a result in the short term, some of them give up and stop working on themselves. With self-motivation, you will overcome thresholds and pitfalls, go through a stressful first period without a breakdown or disappointment.
Figure out why you are losing weight – to look good, to be realized in society, to raise self-esteem, to solve a health issue. Set short-term and long-term goals and stick to the plan, celebrating your accomplishments at each stage.
What to expect
Set yourself up for a radical overhaul of your eating and (non)exercising habits and don’t expect to be able to go back to unhealthy eating after losing weight. Weight change is a once and for all job, but it will change you for the better many times over. Eating varied and correct, choosing a useful physical activity, you will get an “antique” athletic body, vigor, reduce the risk of dangerous diseases and conquer new heights of life with passion.
Weight loss system for 5 kg per week
To lose up to 5 kg per week, you need an integrated approach. It should be based on proper nutrition and include acceptable physical activity and the rejection of bad eating habits.
A specially designed BeFit diet with an optimal amount of calories will help maintain PP – the Light program for 1000-1100 kcal per day. It is reduced to a healthy minimum percentage of fat, the emphasis is on proteins and fiber, and all meals are already packaged in convenient containers. Order this program and then you will instantly solve the issue of proper and healthy nutrition for quick weight loss: