There are countless online websites, magazines, and self-help books on losing weight and keep it off, but unfortunately, most of these programs and pointers are geared toward women not men.
Statistics have shown that nearly 50% of American women are currently on a diet, as opposed to only 25% of American men. It’s simply good business to aim toward a larger market.
Additionally, a good portion of men’s weight loss programs are geared toward bodybuilders, athletes, and serious lifters – which leaves the regular guy out of luck.
Fortunately, we haven’t forgotten you, and we’ve asked experts to give us additional insight on weight loss tips for men, so you can start shedding those extra pounds.
Ditch the Keg, Get a Six-Pack
Stereotypically speaking, when men start packing on the pounds, they store it in the upper body, particularly in the abdominal area resulting in the ever famous “beer belly” (whereas women tend to store the fat in the hips and thighs).
This fat is known as “intra-abdominal” or “visceral” fat, and research has shown that visceral fat is more metabolically active than subcutaneous fat (fat stored underneath the skin) – meaning that you’ll lose weight from this area faster than any other part on your body.
While this may provide good motivation for following through your new diet, having that extra fat clinging to your waistline is more hazardous to your health than subcutaneous fat. According to C.T. Montague, there is a definite link between “visceral adiposity [and] degenerative metabolic and vascular disease.” So the sooner you ditch the beer belly, the better.
More Protein Does Not Mean More Muscle
You may have seen plenty of bodybuilders chugging down protein shakes and eating raw meat like it was going out of style, but eating more protein does not guarantee that you’ll get bigger, stronger muscles unless you’re performing physical exercise alone with it.
Protein is essential for repairing and rebuilding your muscles after exercise, but MayoClinic researchers suggest that only 10-35% of your daily calories should be from protein, or 200-700 calories if you’re on a 2000 calorie diet.
Even individuals who participate in strenuous physical activity and training do not need more than the recommended amount, though they’ll probably want to stay closer to the higher end of the scale, so don’t believe those weight loss tips you’ve been hearing in the locker room.
The real muscle building secret is to work with what you got and exercise, exercise, exercise. Find a balance between strength training exercises (to build muscle) and cardio exercises (to reveal it).
Don’t Cut Your Calories Too Far
Far too many weight loss sites recommend that dieters cut their calories to about 1200 calories if they want to lose weight, what they don’t tell you is that this recommended calorie intake is for women, who tend to visit these sites more than men.
1,200 calories a day, for most men, is too low, triggering a defense mechanism in the body to prevent starvation, resulting in a slower metabolism and a difficult time losing weight. Men have more testosterone than women, which also means that they tend to have more muscle mass and a higher metabolic rate.
On average, men should probably aim for a minimum of 1500 calories (or more if accompanied by extensive exercise.)
Additional Weight Loss Tips for Men
• Weigh Yourself Daily
• Drink Plenty of Water
• Don’t Shop When You’re Hungry
• Know the Difference Between Hunger and Boredom
• Add a Weight Loss Supplement To Your Diet