Men typically lose weight faster than women. Why is this, you ask? Because, on average, men have more lean muscle mass. The more muscle mass a person has, the more calories they burn.
Although men tend to have an advantage when starting a weight loss journey, getting in shape still requires dedication, willpower, and knowledge. Here are five weight loss tips for men.
1. Intermittent Fasting
Intermittent fasting is arguably one of the best ways to lose weight quickly. After eating a meal, it takes roughly 4 hours for your body to finish digesting and start using your caloric surplus, aka body fat for fuel.
In a typical western diet, we find our meals conveniently scheduled three or four hours apart. Breakfast at 9am, lunch at 1pm, an afternoon snack, and dinner by 8pm. For maximum results, pack all your nutrition into one large meal and one smaller meal per day. Fasting for a minimum of 14 hours to start is ideal, and you can increase it accordingly.
Often it is difficult to begin with a fourteen-hour fasting period. Many beginners start with a 10-hour fasting window. It is suggested to increase the window by one hour per week until you reach the fourteen-hour fasting target. If one begins a fasting regimen to quickly, they may experience low blood sugar, cravings, headaches, and general irritability. Many medical professionals suggest easing into an intermittent fasting schedule.
2. Choose your Drinks Wisely
The easiest way to pack on the pounds is by drinking calories. We all know that soda and too many beers are bad for your waistline but drinking calories from “healthy” foods can also interfere with weight loss.
Processed fruit juice, smoothies, and sweetened iced tea all add calories and can easily put you over your daily limit. What is the best way to stay hydrated? You guessed it, water! Drinking water throughout the day is the best option to keep your body hydrated and keep the weight coming off. If you tire of water, other great choices are unsweetened teas and water infused with fruit.
Adding a slice of orange or grapefruit to your water can give you a little extra vitamin C, keeping your immune system at peak performance for your tough gym sessions.
3. Cut Out Sugar
Cutting out sugar is a great way to aid in weight loss. Sugar creeps into every part of the day, in many of the foods we regularly eat. If you can’t commit to saying goodbye to jelly donuts forever, try cutting back.
Be conscious of refined sugar. Stop adding sugar to your morning coffee, covering your oats in brown sugar or reaching for a sweet treat to end the day. Instead, when the sweet tooth hits, opt for whole foods. This includes berries, apples, coconuts, and dates. These satisfying sweets are packed full of nutrients and can help stave off cravings.
A great way to avoid refined sugar and to satisfy your sweet tooth is to enjoy a glass of freshly squeezed fruit juice. Fresh fruit juices do contain sugar, but it is natural sugar. Natural sugars are not nearly as bad for your body as their manufactured counterparts.
Using a cold-pressed juicer to extract fruit and vegetable juices is ideal as they preserve more nutrients and vitamins than their counterparts. It is important to note that many fruit and vegetable juice recipes are high in fiber as well. Increased fiber intake is associated with maintaining a consistent blood sugar level, which may help to mitigate the effects of the natural sugars in the juice. More information on cold-pressed juicers can be found here.
Dark chocolate ( 70% or greater) is not only a satiating dessert but full of antioxidants and has proven to promote stem cell recovery.
4. Eat More Protein
Protein is the building block for muscle. More lean muscle equals less fat and faster weight loss. The rule of thumb for consuming protein while training is 0.7–1 gram of protein per pound of body weight.
This protein should come from lean sources. Some great options are hemp seeds, legumes, poultry, eggs, seafood, tofu, and tempeh. Using protein powder is an easy way to meet your protein needs. Choose your protein powder carefully and stay away from added sugars and synthetic additives.
Many of the most common products available are high in sugar, carbs, and other unhealthy additives. It is important to note that many of the common supplement brands may not be the healthiest.
Protein powders made from hemp seed or pea protein are easier to digest than whey or soy-based products.
5. It’s a Numbers Game
In the end, it’s all a numbers game. Each man needs a different number of calories per day to maintain a healthy weight. When the goal is weight loss, it is mandatory that your calories be in a deficit. This can be achieved through fitness and calorie restriction.
On average, men need around 2,500 calories per day. This number largely depends on height, weight, goals, and lifestyle, among other factors. It is most effective to use a fitness app to track your food and activity to get an idea of what kind of calorie deficit you are in each day. In the end, weight loss is numerical.
Every 3500 calorie deficit is 1 pound of fat loss.
It is important to realize that not all bodies are the same. Some people’s metabolisms function at higher rates than others. Weight loss is easier for some men than others. Do not get discouraged on your weight loss journey. If one stays consistent and aggressive, they will loose weight over time.
Weight loss is a journey that is unique to everyone, and there is not a one size fits all to a healthy life. By using these 5 weight loss tips for men you will reach your goals in a healthy and safe manner.