Just 26 percent of men are at a healthy weight, according to the Weight Control Information Network in 2008. Carrying too much fat puts men at risk of developing a number of health problems–including heart disease, high blood pressure, stroke, some cancers and type 2 diabetes. The strategies used by women in weight loss do not always work for men as they are less likely to dwell on every calorie and fat gram. There are easy strategies that men can employ to help them in their weight-loss efforts, without eating only lettuce for days on end.
Reduce Calories
Men, like anyone, must eat fewer calories to lose weight. “The Journal of the American Dietetic Association” published a study in 1998 noting that men who successfully lost weight ate, on average, just 1,650 calories per day. Keeping meticulous track of your calorie intake can be time-consuming and overwhelming. Men can keep calorie tracking easy by focusing on portion sizes and cutting out discretionary calories. Eat 20 percent less at meals, always leaving a few bites on your plate. Avoid going back for second servings, but if you must–go for more salad or green vegetables with light dressing. Ban all sugary drinks from your diet to save hundreds of calories per day. Limit yourself to just one drink daily, if you choose to drink alcohol–and choose light beer or wine, lower calorie options.
Eat Breakfast
Breakfast is an important part of weight loss. By charging your metabolism at the beginning of the day, you set yourself up to have more energy and prevent extraordinary hunger at lunch that may cause you to make poor food choices. Seventy-three percent of the more than 5,000 members of the National Weight Control Registry–a research group that has successfully maintained an average 66-lb. weight loss for more than one year–eat breakfast daily as part of their success strategy. Grabbing a white bagel or a doughnut at the morning meeting will not do, however. Men, even those who do not cook, can whip up a whole grain option like oatmeal or whole grain toast. Eating some sort of protein with your breakfast will help keep you feeling full longer. Try scrambling a couple of eggs, grabbing a few slices of deli ham or adding a scoop of protein powder to your cereal.
Monounsaturated Fats
Although they may not want to become obsessive label readers, men will benefit from learning which fats will benefit their health and which may contribute to weight gain and the development of chronic diseases. Saturated fat, present in full-fat dairy products, meat and palm oil should be avoided, while most plant-based fats like the unsaturated sources found in olive oil, nuts and avocados can help benefit health and support weight loss. “The British Journal of Nutrition” in 2003 published a study from the Menzies School of Health Research in Australia in which the simple action of eating monounsaturated fats instead of saturated fats caused participants to lose weight without any other major dietary changes. An easy way to make the switch is to eat more chicken and fish instead of red meat, choose olive oil based salad dressings over creamy versions, avoid fried foods, skip cheese on your sandwiches and tacos, and snack on a serving of nuts instead of potato chips.
More Aerobic Exercise
While weight training is important for developing lean muscle mass, cardiovascular exercise can help accelerate calorie burning and encourage faster weight loss. Men do not have to join women in the Latin dance class, but will benefit from adding 30 to 45 minutes of cardio to their exercise routine five days of the week. A 2007 edition of the “Journal of Applied Physiology” reported a study in which participants who jogged the equivalent of 20 miles per week lost more weight and belly fat than people sticking to more moderate exercise guidelines. Choose any aerobic activity which appeals to you–cycling, swimming running, elliptical machines or hiking outdoors are just a few options.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
