How to lose weight for a man
Men, like women, in order to feel confident and always in good shape, must always monitor their weight. It is important for them not only to get rid of excess fat, but also to replace it with muscle mass, which will create a beautiful relief. How to quickly lose weight for a man? Let's figure it out.
It is easier for men to lose weight than women
This is an indisputable fact that will undoubtedly please many men. What's the secret? Everyone knows that the most problematic area in men is the stomach. It is here that fat, called visceral fat, accumulates to a greater extent. Its accumulation occurs under the muscles of the press. It is considered to be metabolically active and is burned first.
It is he who, deposited in the abdomen in large quantities, provokes various diseases: high blood pressure, strokes and heart attacks, diabetes mellitus, etc. How to lose weight for a man to avoid such troubles?
Action plan for a man to lose weight at home:
- In order to clearly understand what is the reason for being overweight, and to find an answer to the question of how to lose weight for a man, it is necessary, first of all, to pass tests;
- Seek help from a dietitian who will help you find the calorie intake for a man. He will also draw up an individual weight loss program, having learned in detail about the features of his diet.
Causes of overweight in men
The main factors of overweight in men are:
- Sedentary lifestyle;
- Improper nutrition;
- Binge eating;
- Stress.
How to lose weight for a man without denying himself food?
Refuse to eat food in order to lose weight, no one will call. You just need to pay attention to how much food is eaten at one time. The ideal option for a man to lose weight at home is when a portion of food fits in his palm. The larger the man, the correspondingly. larger palm.
Recommendations on how to lose weight for a man using proper nutrition
It is recommended to take food fractionally, from two to four times a day. Losing weight at home for a man will help a meal that includes a sufficient amount of fats, proteins, carbohydrates, minerals and vitamins.
By gradually reducing portions, the body will get used to lower calorie intake, and you will know the answer to the question of how a man can lose weight quickly. But if the feeling of hunger is strong, you can snack on a light salad. In order to maintain the ideal weight for a man, it is necessary to periodically arrange fasting days.
At first, it is unusual to eat smaller portions. Periodically, a slight feeling of hunger may be constantly felt. But how can a man lose weight if not reduce the amount of food consumed?
The Right Food Combination to Maintain the Ideal Weight for Men
It is necessary to eat meat and various types of fish three times a week. Better to give preference to beef, veal and lamb. But meat and fish should not be fatty varieties! It is better to use them baked or boiled.
It is not recommended to combine meat and fish with cereals, potatoes and bread. For this, various salads and vegetables are suitable. Otherwise, fermentation occurs in the intestines, which negatively affects the digestion of food.
Try to use rye bread to maintain optimal weight, include baked goods as little as possible in the diet. Fermented dairy products also contribute to weight loss.
Drink tea without sugar, and coffee no more than 1 cup a day.
How to lose weight for a man? Include a variety of cereals in your daily diet: buckwheat, rice, barley, etc. But it must be remembered that cereals are not combined with meat and dairy products.
Eat as many fruits and vegetables as possible every day. The daily calorie intake for a man should not exceed 2800. Of these, protein should account for 25%, fats - 30%, the rest of the calories are intended for carbohydrates as "energy fuel".
Calculating the ideal weight for a man
There are several methods for calculating the ideal weight. They are based on determining the ratio of the ratio of height and weight. Broca's formula has been in use for over 100 years. For this, 100 is subtracted from the height of the man and the desired result is obtained. But the method is criticized in view of the fact that the calculations do not take into account the physique of a man. People who are short often automatically fall into the overweight category.
A different calculation system is currently used: BMI - body mass index. To do this, the weight in kilograms is divided by the height in meters and squared. Body weight is considered critical if the index has exceeded 30.
Exercise contributes to weight loss
How to lose weight for a man? Swimming and jogging are ideal. But you should start physical exercises without fanaticism and without undue overload. It is recommended to start the day with morning exercises. Try to walk as much as possible. During work, periodically take a break for exercises: squats, bends and stretches.
Refusal from bad habits and, first of all, from alcohol, especially with regard to beer.
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