Healthy weight loss is a common fitness goal for many of us. According to 2018 data released by the Kaiser Family Foundation, about 71% of men in America were reported to be overweight and obese. The percentages compared to women were also consistently higher across all the states.
Your diet plays a big part in achieving that weight loss. Eating the right foods and changing your eating habits can help transform the way your body looks and feels.
Tips To Lose Weight
1. Set Achievable Goals
This is a very important thing to do and should be done even before starting a new diet plan. This gives one a clear vision of what you want to achieve and how to go about it.
Set a particular weight to achieve or the amount of weight you want to lose for a specific but realistic time frame. Write down in detail the measures you are going to take to achieve that goal. It will take time for your body to adapt to this new lifestyle but with enough dedication and resolve, it will slowly become second nature.
2. Track Your Progress
One way to motivate yourself is to take a picture of yourself before and after the diet period that you set for yourself. Alternatively, you can take pictures of your progress at regular intervals to see how your body changes over time. At the end of your diet, you can look back at those pictures to compare how you looked then and now.
Keeping a diary is another good way to track your progress. Write down what you ate and your workouts on a daily or weekly basis, as well as any feelings or thoughts you have at each stage. This keeps you accountable throughout your diet and it’s a good way to see your development physically and mentally over time.
3. Portion Control
Portion control is the act of controlling the amounts of food one puts on a plate during a meal. This has been proven to be an effective method in controlling weight without having to fast or stop eating a certain food. Here are some simple tips to help you eat less:
- Drink a glass of water 30 minutes before a meal. This aids in digestion and fills up your stomach so you don’t eat too much later.
- Eat on smaller plates as this tricks your brain into thinking you’re still eating a full plate of food.
- Try chewing more as you eat. Your brain takes 20 minutes to register that you’re full so eating slower allows your brain to “catch up”. Take that time to savor and enjoy your meal while you’re at it!
4. Don’t Skip Breakfast
It’s said that breakfast is the most important meal of the day. An article published in the American Journal of Clinical Nutrition discussed the correlation between having a sustainable weight control over time with eating breakfast.
If you’re too busy in the mornings, prepare your breakfast the night before and eat it on the way to work or at the office.
Another common rule of thumb to keep in mind is to eat breakfast like a king, lunch like a prince and dinner like a pauper.
Start your day right with a full hearty breakfast in the morning and then slowly reduce your caloric intake throughout the day. This controls how much you eat in a day without missing any meals.
5. Change Your Cooking Style
While changing the type of food you eat is important, the way you cook and prepare them is just as important. Cooking methods like frying involve a lot of oil, which is what piles on the calories. Try grilling, baking or steaming your food so you retain the nutritional content and bring out the natural flavor of the food.
A lot of sauces and condiments contain high levels of sugar and salt so avoid using them excessively in your cooking. Flavor your food with herbs and spices instead if you really need to.
6. Engage in Exercise
In order to truly see some noticeable weight loss, you can’t just rely on your diet. It’s also important to stay physically active and not live a sedentary lifestyle. Incorporate some physical activities in your daily schedule; maybe consider walking or cycling to work in the morning or take the stairs instead of the escalator or elevator.
Most of us give the excuse that we have no time to exercise but if you’re really serious about losing weight, you have to find ways to make time. Even some simple cardio like a short walk or jog to take a break from work can make a difference.
Not only will exercise help you burn those calories but you’ll end up feeling a lot more energized and refreshed to carry on your day.
Weight Loss Diets for Men
There are a number of diet plans that are ideal for men to lose weight. In this article, we will discuss five main diet plans to follow.
1. Mediterranean Diet
This is a diet that is based on whole and plant-based food. One reason why it’s so popular and well-liked is because of its laxity. It allows you to enjoy a variety of food without having to cut back on some certain types of food. The focus of this diet plan is nutrient inclusion.
The type of food that is encouraged in this diet plan includes fruits, vegetables, food that contains a high amount of heart-friendly unsaturated fats such as oil, nuts, and seeds. This plan also recommends some type of seafood and a glass of red wine. It is ideal for weight loss and also improving the overall health.
2. DASH Diet
The DASH diet, which stands for Dietary Approach to Stopping Hypertension, is a diet plan that is originally recommended for people with high blood pressure. It involves reducing sodium intake, which in turn protects the heart.
In recent times, it has also been adopted as a weight loss diet plan because of its effectiveness. The DASH diet emphasizes the intake of vegetables and fruits that are rich in fiber, lean protein, whole grain, and low-fat dairy. All this can help contribute to weight loss as well.
3. Keto Diet
This diet requires the intake of a high amount of healthy fat with moderate amounts of protein and a very low amount of carbohydrates. The Keto diet makes your body produce lots of ketones and go into a state of ketosis.
During ketosis, the body’s main energy source is fat, which means more fat is burned for energy and subsequently, this can help in weight loss. If you want to know if the Keto diet is right for you, check out our article on the pros and cons of the Keto diet.
4. Vegetarian Diet
This diet plan is quite popular now. It focuses mainly on plant-rich food and stays away from meat. Fruits and vegetables that are rich in fiber and plant-based protein are consumed.
This diet is not only effective for weight loss, but it is also associated with a low risk of chronic disease. To find out more about the vegetarian diet, check out our article on veganism vs vegetarianism and see how these plant-based diets match up to each other.
5. Low-carb Diet
This diet limits the total intake of carbohydrates. Some low-carb diet limits the daily intake of calories from carbohydrate to about 30% of the total calorie intake. This diet plan reduces the consumption of food like grains, corn, legume, dairy, potatoes, and peas.
The results of this diet are seen quickly, usually within a few days of starting. This is because the body loses water weight as it burns carbohydrates stored in the body. This can encourage people to continue because of such quick, visible results.
Best Food for Losing Weight
There is a lot of food that promotes weight loss and control when taken in the appropriate quantity. Some of these include:
These include spinach, kale, collards, lettuces, and others. They are rich sources of vitamins A, C, and K. They are also a very rich source of fiber and are low in calories and carbohydrates. Adding them to your meal increases the volume of the meal without a great increase in calories. Because they are rich in fiber, they help to make you feel full quickly.
Examples of this include cabbage, broccoli, brussels sprout, cauliflowers, radish, curly kales, and others. They are very high in fiber and also filling and low in calories. The perfect mix of fiber and protein makes these vegetables very crucial to include in a meal for men wanting to lose weight.
Meat is very weight-loss-friendly because of its high protein content. Because of this, they are good weight loss foods because the body burns more calories while digesting proteins.
For weight loss, it is important to limit the intake of meat to unprocessed lean meat and chicken breast. Taking fatty meat is not advisable unless you’re on a low-carb diet like the Keto diet.
Fish like tuna and salmon are also an excellent source of protein. Tuna is a lean fish that is low in fat and calories, which makes it a very good choice for those wanting to lose weight. Salmon has a relatively high content of omega-3 fatty acids, which protects the heart, reduces the risk of obesity and other diseases affecting metabolism.
Legumes like beans (kidney and black), lentils, peas, and peanuts are very useful in weight loss and weight control. They are very high in fiber, protein, and low in calories hence quickly giving the feeling of satiety.
Other foods that can be eaten for weight loss include cottage cheese, whole grain, boiled potatoes, avocado, grape, apple cider vinegar, and others. Diligently following a diet plan and eating some of these foods is a sure way to lose weight effectively.
Everyone’s weight loss journey will be different so what works for you might not work for someone else. The best way to effectively lose weight is by eating a balanced diet and exercising regularly. If you need extra help and advice, do not hesitate to consult a nutritional or health professional