Good Lifestyle

Losing weight Generally is not easy (or fun) for anyone. But for men trying to lose weight, they can face different challenges and circumstances than women.

"The show that every person is facing most is to eat too many calories," saysMike Gorski, Rd, dietitian and registered owner ofMG FITLIFE. "For men, it's usually a combination of not knowing what is in their wise calorie food, do not be able to eat as they used to cook or not to" have time "to cook Or to train. Most guys, myself included, tend to be very black or white, all or nothing of thinkers. This can be a positive line, but also a curse when "everything" is unrealistic and which leads us to do nothing. "

And this does not make any diet or lifestyle adjustments that can be the hollow.

"We do not get more young, our metabolism slows down and our eating habits have not been adapted to our metabolism," saidAngel boards, Mrs., RDN, registered dietary nutritionist based in Seattle and spokesperson for the national media for the Academy of Nutrition and Dietetics. "So many men eat like active teenagers when they live a sedentary lifestyle. This will not make a difference today, but can definitely add up after months and years of overpressure potentially on the trop-meal . "

Men do not just like the croalte of the need to lose weight in data collection.

"According to oneStudy in 2016The fact that men are not likely to point out that they are trying to lose weight or in a weight loss program, "Jonathan Valdez, RDN, CDN, ACE-CPT, dietidian registered. Nutritionist and owner ofNutrition Genki.

Keep these things in mind, thatis possible for men to lose weight successfully. Here are 14 tips to help you launch your weight loss course. Combine these tips with the11 foods should eat every day, and you will see results in no time.

"Hydrates or Diedrate. It's a motto that I use." Said Tony Castillo MS, RD, LDN, Dietian performance and owner ofNutrition for performance. "Most men believe they hydrate enough water because they have some cups of water a day. However, ithas been shown This performance can drop from 7 to 10% by being slightly dehydrated and reduced performance means less effort in the gym. "

According to Castillo, a good rule is to drink half of your body weight in ounces every day.

Thirst can also be confused for hunger. "The thirsty mechanism is located in the same area as hunger. So when we feel a rumble in our stomach, it could really mean that we are thirsty, but that guys can catch a snack instead of having The water all day, "says Castillo. If you do not know if you drink enough water, see if you show one of the7 side effects not to drink enough water.

"Follow your food, learn about the number of calories in this or that. Do not choose a random calorie lens and pull it, but rather to find where you arecurrently At, then make a change from there, "said Gorski.

To find where you start, do you follow a week.

"Many people tend to eat more on weekends, then follow every 7 days, find your average 7 days, and then adjust your goal under this number of 300 to 400 calories and see what happens," says Gorski .

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Alcohol, in particular, can quickly add calories.

"Going to a brewery with your friends can be a nice experience. However, a glass can turn to 3 or 5. Each beverage can hold 140-220 calories depending on the type of beer you drink, "says Plamells. "Multiply only by the number of drinks and we examine a lot of drinks calories. The same applies to wine or liquor."

And the same thing is worthSugary drinks.

"The other culprit we need to be aware of the drinks with added sugar, like this beautiful refreshing soda. Some restaurants can offer unlimited refills, and what 150-180 calories can easily become 3-5 cups of soda," says Plamells . "The same applies to coffee or juice. Drink it and continue it with a cup of water."

"One reason why men can not try to lose weight, or at least report it is that they can not perceive themselves as needed to do it," says Valdez. "Although the BMI is not a perfect tool, it's a starting point. Most people in an overweight or obese range will see significant benefits of weight loss, but it can be Acting a waking call to launch things in speed. Lose weight should not be for someone else but you can have a longer and better quality of life. "

"Most guys I'm working with are busy professionals who do not have time to sleep, and they come to go to bed only 5 to 6 hours a night," says Castillo. "Thishas been shown That when we sleep less, we tend to eat 300 to 500 additional calories a day. So, just by increasing sleep up to 7 hours can help us conquer these clumps at night. "

Struggle with sleep? "A way to sleep more is to have a sleeping routine that may include reading, meditation or logging before going to bed," says Castillo. "Keep these telephones and televisions, because the lights disturb the natural production of melatonin of our body."

"I'm guilty of it myself," said Gorski. "When we eat fast or distracted, we do not realize how much we have eaten until it is too late. There is a delay between our stomach and the brain on the signals of fullness." To do this, try to put your fork between the bites and do not lift it until you have chewed your food thoroughly and swallowed.

"The average American consumes just 1 portion of fruits / vegetables daily. So choose to improve our consumption by pulling more than you currently do," says Plamells. "Make a priority by having around you and accessible. It could cut the fruit in the Tupperware containers, make aWeight Loss Smoothie, having easy vegetables with a dip, throwing spinach with your morning eggs. If you usually get 1 portion of fruit a day, shoot 2. "

"The higher consumption of the convenience of dishes can mean a lack of willingness to cook and a need for instant gratification. In this case, it is better to learn aFew simple recipes and / or meal preparation once a week, "said Valdez". In addition, you can replace snacks and other fast foods with healthier options; such asLow calorie snacks And exit health food stores rather than typical high calorie snacks and fast food options. "

"A lot of guys are fasting because it allows them to skip breakfast and find it easily in time and just wait for lunch to eat. However,Studies have shown This jumps breakfast can really give you weight, "says Castillo." The reason is that we do not know our hunger signals, our body tells us to eat later. So when guys are breaking breakfast, they tend to have heavier dinners, then late snacks. All this put them in a surplus of calories. "

"Many guys stop rising because they think it's bad for their joints, otherwise they do not have time to train as they used it, they can not" can not Train at all ". Look, the days of 2 hours of squat sessions be finished, but that does not mean that you can not train at all," says Gorski.

The formation of force is particularly the fountain of youth and the appropriate training of force with an expert should not lead to bad injuries or joints.

"Too many men are the old school in their state of mind and think" cardio = fat loss ". However, cardio and diet alone = skinny, soft and weak," explains Gorski. "Force workout with lifts with lifts Safe mechanics, heavy and composed of 3 to 4 days a week, plus an appropriate diet = jacked, hard and strong. "

"It's not a question of trying to look like Jason Momoa or rock, but to be the best version of yourself. I know a lot of men who do not like going to the gymnasium. So find activities that fit your body and lifestyle and make it work, says Plamells. "I live in northwestern Pacific and I love to hike in the northwest and I have nothing Better than being in the climbing mountains until gain that is a wonderful point of view or waterfall. Or just go for a walk in the neighborhood or try running your first 5k. "

"If you have friends trying to lose weight, you should all stay in touch to stand up! You can share food and exercise together to keep things exciting," says Valdez. "Courses of Exercise are a great way to meet other people who can also have similar goals to yourself. And you can even consider having a personal trainer and a registered dietitian to take you into account. "

"Do not be afraid to go for preserve orFrozen fruit and vegetable variety"said Plamells." It's an easy way to have something nutritious. And the blessing of life with technology is that you can easily watch a YouTube video on how to prepare vegetables for dinner. "

"The fast food can be done if we look at the menu and opt for healthier items (grilled chicken sandwich against fried chicken sandwich, or choosing a side salad vs. fries)," says Plamells. "Many restaurants offer healthy options. But if you want to opt for hamburger and fries, choose the meal of children or the smallest available size." If you do not want to eat a mini-meal, you can try one of these# 1 healthiest menu option with 80 popular restaurants.