Besides regular diet and exercise, weight loss is also influenced by several other factors that are included in the best way to lose weight for men which is a challenging method. In general, a man can lose weight faster than women because they have a high percentage of muscle mass, which causes a higher metabolism. Maybe you have tried several methods such as a fast diet, but often the way it makes your body lack essential nutrients and ends with the return of the original weight.
Here, there is a simple method. If you want to make changes for the better but don’t know where to start, this article will help you sort out important information for men who want to lose weight. So let’s get started!
The Best Way to Lose Weight for Man.
1. Set Goals and Make Your Plan.
Before entering into your new activity, it is very important to set goals that are the focal point when things do not go as desired. Do you want to lose 10 kg? Make goals and balance with behaviors that reflect those goals. Once you have a goal, the next step is to plan how you will achieve that goal. Try to make specific plans to stay on the right track.
2. Do Strength Training and HIIT.
Strength training will build muscle mass while increasing your body strength because this exercise will make your muscles resist resistance. Weight training is a common way to train strength and gain muscle. Also, it is very beneficial for health, especially for burning fat.
Besides, HIIT exercise will burn more calories by increasing your VO2 max. It’s beneficial to burn fat quickly when compared to aerobic exercise. Combine your cardio exercises like running, cycling, or swimming with High-Intensity Interval Exercises to burn fat faster, and get optimal results.
3. Eat High Protein and Healthy Fat.
Eating high-protein foods to suppress appetite is the best way to lose weight for men. This is an effective method for maintaining your muscle mass and metabolism during periods of weight loss. Protein will keep you full longer and reduce the intake of calories that enter the body to lose weight. Some foods with high protein content include meat, fish, eggs, beans, and milk.
To complement a healthy diet for a guy, increasing your intake of healthy fats is no less great than protein in helping to prevent weight gain. Also, they can make full longer because it takes time to digest in the stomach. Some foods with healthy fats such as olive oil, avocados, and nuts have the advantage of burning body fat.
4. Reduce Carbohydrate Intake.
Many people argue, reducing carbohydrate intake is the easiest way to lose weight quickly. Some foods with high carbohydrate content such as rice, pasta, and bread make your weight loss more difficult because it is dense in calories, and binds more water than protein.
5. Increase Fruit and Vegetable Intake.
This will complement your healthy diet because it has an important role in your journey. They can make you full longer while consuming fewer calories. Also, drinking water will help maintain your body’s metabolism. Consume more water than usual to stay hydrated on exercise days because if your body lacks water, your metabolism slows down. That means you cannot burn more calories.
6. Intermittent Fasting.
Usually called the 16:8 method. That means you can eat the amount of food that you usually do in one day, but in only 8 hours, then you will fast until the next day. If you combine exercise with intermittent fasting, it can increase insulin which helps the body get good nutrition between fat and muscle (Journal of Physiology).
7. Get Enough Sleep.
When you have done many exercises that focus on weight loss, your body needs to rest. Generally, each person needs a different amount of sleep, but at least seven hours of sleep per night can be beneficial regarding weight loss. Please note that sleeping less than 6 hours per night can lead to several negative risks such as increased stress, risk of heart disease, and weight gain during menopause.
You can adjust your plans before bedtime such as turning off electronic devices, limiting caffeine, turning off the room lights, and setting a bedtime each night to help to consistency in your sleep cycle.
The 7 best ways to lose weight for men above are simple and realistic methods that you can do. They will help direct you to healthy and sustainable habits that will lead to big changes. Combine the simple tips above with a nutritious diet, active lifestyle, dedication, and commitment to improving overall health.