Control of weight is stereotypically perceived as the prerogative of women, but members of the stronger sex face the problem of extra pounds at least as often. Boys and men “in the prime of life” think about health, compliance with accepted canons of body beauty, and come to the decision to lose weight. Classic diets and methods of weight loss do not suit them – strong and beautiful sex has a different hormone composition, the ratio of fat and muscle in the body, the peculiarities of energy consumption and fat accumulation. Let’s find out how quickly a man can lose weight and what should and should not be done in the process of self-improvement.
Reasons for overweight men
The strong sex metabolism “works” quickly, so there are many stable stereotypes in society – that guys just need to give up the usual dishes for a couple of days to lose weight, they need nourishing and abundant food every day, and the restrictions of the diet are harmful and so on. As a result, they overeat, their stomach stretches, demanding the next equally large portion of food. Like their ancient ancestors, modern guys tend to “eat while they eat”, and established traditions support them in an unhealthy habit.
These are dangerous delusions: men need to fight against excess weight, prevent its appearance. Otherwise, the risk of strokes, early heart attacks and serious health problems is high. Another important reason for his weight gain is his sedentary lifestyle. Strong sex needs to pay a lot of attention to physical activity, he is shown regular sports – this is due to the ancient “genetic program” designed for heavy loads. Without them, body weight grows rapidly, the percentage of internal fat increases.
In addition to immobility and the habit of abundant food to lose weight:
Sleep disturbance: a healthy adult needs at least 7-8 hours of sleep a day, the disturbance leads to increased need for glucose – the brain requires caloric food to maintain its tone, excites appetite, it is harder to control yourself;
eating “out of sight” with a TV or computer and systematically snacking on calorie semi-finished foods – unlike women, men have less control over their desire to eat something and, fascinated by the TV series or online game, do not wonder how many calories they consumed at a time;
addiction to “liquid calories” – strong alcohol, beer, sweet soda, coffee, and tea with sugar, which are poorly accounted for by the Falcon and, in addition, whet the appetite;
smoking and other unhealthy habits that inhibit weight loss.
Weight gain in the stronger sex is also caused by hormonal imbalances, endocrine disorders and other medical problems. They will be solved only by a doctor, so before you lose weight, have an examination. If there are no health problems, review your eating habits.
We make up a diet
There is a belief that a strong sex will have enough physical activity, and diet is not necessary. Research at Portland University has proven a mistake. Without a properly and rationally designed menu, the efforts in the gym will be futile, and the results will be short-lived. Eating habits are hard to change, so take a step back from harmful foods. The first step is to make a menu.
As a standard, a man needs more calories per day than a woman – up to 3000-3500 kcal at regular exercise. To lose weight quickly helps to limit the energy value of the diet, but as for the beautiful sex, you should not fall below the critical level of 1000-1500 kcal. This is fraught with metabolic disorders, breakdowns, the body resists weight loss and accumulates reserves, preparing for “hard times”. When the caloric value is sharply reduced, the body does not use energy, but turns it into visceral fat.
Due to the peculiarities of hormonal background and biochemical balance in the diet for the strong sex emphasize a number of microelements. Zinc and magnesium improve the production of testosterone and other “male” hormones. They maintain the functioning of the cardiovascular system (and heart disease is the first cause of early death). They are also needed:
protein – for rapid “building” of muscles;
Fiber from fresh fruits and vegetables – it cleans the intestines, optimizes metabolism, and speeds up metabolism;
water – you need to drink 2-2.5 liters per day, not counting tea, coffee and alcohol;
vitamins A, B, C, E;
calcium – the bones of the strong sex are larger, they need to be strengthened, avoiding fragility.
Hungry, it is impossible to lose weight effectively. The diet mode, designed taking into account daily stress, age, intolerance to food and personal preferences, will help you watch your weight, get rid of excess pounds, feel stronger and more alert. The standard and efficient way to eat is fractional, 4-5 times a day. With it, you will not allow the appearance of hunger, which will make you eat at lunch or dinner, you will easily monitor the calorie intake.
If you don’t eat breakfast, make an effort to break the unhealthy habit – a cup of coffee is better than nothing, but in the morning you really need energy. Take it from the “right” dishes – soft cottage cheese with greens, wholemeal toasts and flakes, fruit and vegetable smoothies (the stronger sex do not neglect them), omelette with sweet peppers or tomatoes. A glass of kefir or ryazhenka, bagged eggs and so on will bring you the benefits.
In lunch, be sure to turn on hot dishes – after them the feeling of satiety remains longer. Choose soups on light broths (vegetable, chicken), stew from poultry with vegetables, grilled or oven-baked meat, fish. Include in the side dish complex carbohydrates – pasta from durum wheat, unfinished rice, healthy cereals, legumes. For dinner, the food is optimal, dominated by protein and the addition of fiber – chicken or fish with stewed vegetables, seafood, tofu. A healthy time interval between meals and sleep – at least 2-3 hours.
Snacks of 200-300 kcal are appropriate between meals – dried fruits, nuts, a sandwich with lean meat and wholemeal bread, yogurt. An important requirement is to avoid unhealthy foods, otherwise there will be no rapid weight loss.
Foods in men’s diets according to the popular diet program “Svetofor” are conditionally divided into red, non-dietary and harmful to health, yellow, consumption of which should be controlled, and allowed green. This:
Reds – industrial sauces, sausages and smoked meats, mayonnaise, lard, sparkling wine, hot baked goods from yeast dough, fast food with refined fats, sweets with oil cream, deep-fried food;
Yellow – pasta and porridges, pastry made of puff pastry, pickles and spices, coffee, dry wine, chocolate, cheese, dried fruit and nuts (they are extra calorie);
Green – seafood, fish and poultry, seasonal vegetables, fruit and leafy greens, citrus, buckwheat, nonfat sour milk products.
Man needs products rich in zinc. The trace element is found in fish, seafood, oysters, walnuts and pine nuts, seeds and sesame seeds. There is a lot of zinc in oats and barley, lentils, berries, boiled beef. Cocoa is rich in it, as well as another useful trace element – magnesium. It is present in buckwheat, dried fruits, wholemeal bread, and beans.
Exercises for home lessons
Proper nutrition – must have, but it is not enough. If you add exercises to it, you will lose weight quickly. No time for the gym? Take advantage of the home program. Include cardio trainings – from 20 minutes. The opinion that fitness without burdening is useless for men is wrong. For “pumping” muscles, it is enough to have the weight of your own body and the desire to work on it.
After cardio workout stretch, then make a classic bar for 30-60 seconds, squats and push-ups on widely diluted hands (start with three approaches to 20 times). In the home environment, it is easy to work on the press muscles – do curls, lift legs in a hang. Include in the program lunges, exercises with weights (if there are no dumbbells and weights, bottles of water will do). Finish the set with the second cardio approach for 20 minutes.
Weight loss products
Weight loss medications are taken exclusively under medical supervision and in combination with PP and exercise. Otherwise, a quick result will turn into irreparable health problems.
Medicines are divided into groups:
anorectics that suppress appetite and affect the saturation center in the brain (for example, Reduxin);
calorie blockers – “Xenical” and other drugs do not allow nutrients to be absorbed through the walls of the stomach and intestines;
laxative and diuretic – cellulose and preparations remove fluid from the body and clear the intestines;
dietary supplements, complexes for metabolism acceleration and other “means with unproven effectiveness”.
How quickly to lose weight in the gymnasium
Gym is the best place for weight loss. Choose a fat-burning training program and alternate simulators to work out different parts of the body. Sports – a way to lose “stubborn” kilos, who do not want to give up the right food (for men it’s belly, side). The instructor will draw up an individual program professionally, but really and by himself to develop an effective complex.
Start with cardio machines – 10-15 minutes on a treadmill, elliptical. If the weight is considerable, first look like them, and then start to move quickly. Use the interval training – a few approaches with weights without resting between laps.
The main part of training is power training. Include in it (and alternate on different days) presses and breeding dumbbells lying and sitting, arms extension on the block. Traction of the upper and lower blocks, hyperextension, classical squats with a barbell are useful. Dedicate a separate block to your legs. Include in the program their bending and stretching in simulators, presses – in the center of the site, in its upper and lower parts.
Training slimming for the stomach and waist of the man.
Stomach – “vulnerable place” of men. Pay attention to it – include in the program base (squats, presses, becoming traction) twisting on a Roman chair, lifting legs in a hanging, with emphasis on the elbows and lying on a bench. To remove the fat folds and to work out the stomach relief will help tilt to the side with dumbbells or on blocks and training “bark” (core) – a classic and side bar, “woodcutter” and so on.
How quickly can a man lose weight in the face?
A common situation – the stronger sex quickly loses weight, rejoicing at the changes in his figure, and the face remains full due to lack of attention to him. Remove fat folds, increase skin tone, make the contours clearer will help:
The movement of the lower jaw with the head thrown back or with a focus on the fist under the chin (the second option is especially useful for men who work at the computer);
touching the chin of the chest with the hands glued behind the head in the lock;
massages with a wet towel (wet it not with water, but in a broth of herbs that increase the skin turgor);
reducing the amount of salt in the diet, which removes swelling, swimming, yoga and other aerobic stress.
The most effective ways to lose weight
Sometimes it is necessary to lose weight rapidly, but extreme diet programs are harmful to health, provoke the effect of yo-yo (return and multiple weight gain), lead to metabolic disorders. Unsafe and effective complexes are based on an acceptable calorie deficiency by limiting the energy value of food and increasing loads. It is necessary to leave them slowly so as not to provoke breakdowns and “yo-yo”.
We lose weight in a week
Weekly programs are based on the consumption of 1000-1500 calories per day (less than 1000 men and women should not go down) combined with the removal of excess fluid from the body and intensive training. The diet is based on diuretic products and dishes with a predominance of protein and minimum carbohydrates – eggs, poultry, fish, cottage cheese with 0.1% fat content.
Weekly “drying” will form the cubes on the stomach, outline the biceps and by reducing fluid in the muscles will visually improve the relief. To accelerate metabolism, warm water with honey is drunk between meals. Please note that 1 kg of weight should be from 1 g of protein per day, otherwise the weight will be lost due to the muscles, not fat.
We lose weight in a month
Scheduled programs, designed for a month, give the result – it takes 3-5 kg of extra weight. Watch for the fullness of the diet – you shouldn’t focus only on proteins from lean meat and fish anymore.
Add to them:
Unsaturated fats from nuts, avocado, olive oil (10-15% in the balance of the LPG);
complex carbohydrates and fiber – buckwheat, fruit, green and pod vegetables, spinach;
water without gas – 2-2.5 liters per day.
The number of training sessions reaches 3-5 per week, to maintain health the diet includes vitamin and mineral complexes.
Weight loss age features
With age, the rate of metabolism slows down, it becomes difficult to lose and maintain weight. There is a need for a special diet, loads that take into account the state of health. Therefore, when calculating the FALL and drawing up a training plan, you should remember about age.
Weight loss in young men
Rapid and deceptively simple. At the age of 20-25, high-speed metabolism and endurance body allow to eat fast food without heartburn and “settling” kilos on the sides, but you can not succumb to temptations. In case of weight loss, the diet is based on protein for muscle construction, all carbohydrates are left for breakfast and lunch, the daily calorie rate is reduced to 2500-3200 kcal. For effective training, 4 sessions per week are enough. At 30-39 years old it is more difficult to lose weight – you will have to give up sweets, flour and fat additionally, and focus on vegetables and protein.
Weight loss in 40 years
At the “turn of middle age” slows down the metabolic processes in the body, changes the hormonal background, due to lack of testosterone obesity progresses. If you lose weight at the age of 40-49:
The daily calorie rate is reduced by 5-10%;
observe PP with a balance of all nutrients;
During sports activities, listen carefully to the signals of the body and how it feels.
Weight loss in 50 years
Overweight at the age of 50 years rapidly provokes diabetes, leads to sudden heart attacks, strokes, overloading the joints that have become sensitive. Stressful exercise, if there is no habit of it, is replaced by charging, walking and easy running, leaving time for muscle recovery. Pickles and smoked foods are excluded from the menu, and vitamin complexes are added to them. You need to sleep and not change your habits abruptly, smoothly moving to a healthy lifestyle.
Weight loss in 60 years
Get rid of excess pounds should be controlled by a doctor. Emphasis is placed on measured walking, golf, jogging and similar sports, a limited calorie diet rich in fiber and trace elements. Count on a systematic and rapid weight loss – excessive zeal provokes health problems.
How to motivate yourself
For men, weight loss is a fun game mixed with stubborn struggle. Failing to achieve a result in the short term, some of them lower their hands and stop working on themselves. With self-motivation, you will overcome thresholds and pitfalls, will pass the stressful first period without loss of strength and disappointment.
Figure out what you’re losing weight for – to look good, to realize yourself in society, to raise your self-esteem, to solve the health issue. Formulate short- and long-term goals and stick to the plan, marking your achievements at each stage.
What to expect
Tune in to a radical revision of eating and (non-)sports habits and do not expect that after losing weight you can return to unhealthy diet. Changing your weight is a “once and for all” job, but it will also change you for the better many times. By eating diversely and correctly, choosing athletic exercise, you will get “antique” athletic body, vivacity, reduce the risk of dangerous diseases and with excitement will conquer new heights of life.