Want to know the best ways for a man to quickly lose weight? If you tried to lose weight, but could not achieve the desired results, then you should read this article.
I know that a lack of results can be frustrating. Easy get lost in the flow of information by reading tips from the so-called “experts.” I will give the best scientifically proven rules for quick losing weight for men, so no more guessing. Maybe, you have tried all the diets on earth, but still suffer from excess weight. Most of these diets do not work in the long run. run.
Most likely, men accumulate more fat in the abdomen, than women, which is very difficult to lose. Most men used to always be in great shape without diet and exercise, but with everything changes with time. It gets harder to keep up with age in shape, as responsibilities become more energy less and time is very limited.
This article is for you, if you are tired of “formlessness”, feel miserable and want to enjoy life, like everyone rest.
Male nutrition and weight loss is different from female. Men arranged differently and have different consumption needs calories and protein.
I am sure you agree that it’s difficult for a man to quickly remove the excess weight. The good news is that you can quickly remove this stubborn belly, relying on evidence-based The principles of weight loss described here.
- Weight Loss Tips
- Weight loss diet
- Less carbohydrates
- Exclude sugar
- Interval fasting
- Consume green vegetables
- Consume more protein
- Exclude alcohol
- Training for men
- HIIT
- Metabolic training
- Lack of sleep
- Avoid stress
- Conclusion
Weight Loss Tips
When it comes to losing weight men, a diet review will bring the best and fastest results.
There is such an expression among nutritionists: “you can not outwit poor diet. “And that is 100% true.
No matter what diet you follow, you still have to reduce daily calorie intake to lose weight.
The best way is to reduce portions. But as soon as you start reduce calorie intake, you will notice that the appetite increases.
A survey study found that compliance is very low-calorie diets contributed to rapid short-term loss weight.
The good news is a study found that fast loss weight motivates people to continue to diet.
Fast results can be very good motivation. No nothing worse than sticking to a diet and not getting any the results of your hard work.
Losing weight is a very important point, but you must also remember about reducing body fat.
A lot of guys who lost weight, became “thin fat.” So called people who have lost weight, but they have remained very high percentage of body fat with a small percentage of muscle.
Muscles help bring certainty, as well as create more attractive physique.
Weight loss diet
The first thing you can do when starting a diet is to try download everything to an application on the phone, such as, for example, MyFitnessPal. Or at least do it for several days to take a look at the food you consume per day.
This will help you see the list of consumed products in which are many calories. If you need to lose a lot of weight 20-30 kg or more, fast weight loss is safe for you. If you rather thin person, losing such weight of enormous weight in short periods will result in more muscle being burned than fat.
Some women are convinced that it’s easier for men to lose weight, but this not true. The opposite is true. For various reasons, a man may be more difficult to lose weight than a woman. Stress, lack of time and many responsibilities can be the cause.
Less carbohydrates
No doubt reduced carbohydrate intake will have a big impact on the amount of weight you can quickly reset.
Many of these processed and refined carbohydrates are the cause of insulin resistance and a massive increase in obesity in the last few decades.
Accustomed to saying that it’s better to eat more of these refined carbohydrates and follow a low fat diet. But this not so and is the exact opposite of what you really have to do.
This means that you need to exclude pasta from your diet, bread, pizza and other refined carbohydrates that cause bloating.
The elimination of refined carbohydrates will help not only reduce daily energy consumption throughout the day, but also help you stick to a diet longer.
Research conducted at the Endocrinology and Exchange Clinic substances showed that those on a very low diet carbohydrate lost more fat than those who followed a low fat diet.
Researchers also found that a low-fat diet carbohydrates are more effective in the short term than a diet with low in fat.
When it comes to weight loss, the best diet for men I I believe a modified paleo diet. Most men being on a diet still want to consume meat and they will get their protein intake throughout the day.
The study found that those on a low diet carbohydrate, hunger less tormented than those who followed a low fat diet. They also have more decreased appetite than women.
Exclude sugar
Sugar is one of the main, if not the main factors malnutrition, contributing to weight gain and abdominal men. If you are a lover of soda or consume a lot of sugar, then the first products to be excluded from the diet are they.
Try replacing soda with water. You can also try carbonated drink such as La Croix. Or you can add in a stevia soda machine to sweeten it in a natural way.
Whatever you drink, make sure that you do not consume excess calories.
Latte, energy drinks, sports drinks and smoothies often contain a lot of sugar. A lot of sugar in the diet is excess calories that contribute to insulin resistance. it may lead to type II diabetes. You will always have problems with weight loss if your body is resistant to insulin.
I know a lot of guys who were able to lose a ton very quickly. weight after eliminating sugar from your diet. Try use natural sweeteners such as stevia and xylitol, to help curb sugar cravings.
If you need sugar information read this.
Interval fasting
Interval fasting is my favorite way to lose weight fast. for men in the long run.
Interval fasting contributes naturally reduce daily caloric intake, which, of course, is necessary for the process losing weight.
You can burn more fat while maintaining muscle mass. In addition, you can adhere to interval fasting longer than other diets.
This study found that those who went hungry every other day burned more fat and lost more weight.
With periodic fasting, the body burns up energy reserves, for example, fat stores. This is not rocket science, so during starvation burned up body fat. The body needs to be taken from somewhere energy.
Another advantage of interval fasting for men is an increase in fat burning hormones such as the hormone growth.
The study showed that with interval starvation in men growth hormone production increases by 2000%. One of mine favorite options for interval fasting is 16 hours fasting and 8 hours for eating.
But if you also want to challenge yourself, then you can try an alternative fasting day method that will bring you more results, but it will take more effort.
Consume green vegetables
Consuming more green vegetables is one of underestimated aspects of the process of losing weight.
Low-carb and fiber vegetables should be the main part of the sources of carbohydrates. Here are some of them.
- Spinach;
- Cabbage;
- Salad;
- Swiss chard;
- Broccoli;
- Asparagus.
Most men make the mistake of sticking to low-carb diets, avoiding all carbohydrates.
There is one trick: you should consume healthy vegetables instead carbohydrates to which you are accustomed.
This will help meet the need for trace elements. If you do not get enough minerals, supplies energy is consumed, and metabolism slows down.
An easy way to include these vegetables in your diet is to buy them. frozen and stored in the freezer.
Then all you need to do is quickly them warm up at home.
Consume more protein
It’s a good idea to consume more protein if you are a man, wanting to lose weight. Most men just don’t consume as much protein as you really need.
Make sure you eat lean meat. Such as eg:
- turkey;
- a hen;
- salmon;
- beef without additives.
Try to consume 1.5 g per kilogram of lean body mass. If you are obese, then consume about 2 grams per kilogram. muscle mass.
If you find it difficult to consume enough protein, then try whey protein shake.
The study found that people on a low diet carbohydrate and consuming three eggs a day, dumped fat on the stomach. They were able to maintain muscle mass, as well as metabolic rate.
Despite the fact that most people say not to eat eggs, because that they can raise cholesterol. This is not true, about the benefits eggs can be found out more here.
Exclude alcohol
It should sound weird, but men are more susceptible weight gain from alcoholic drinks than women. It happens because men consume alcohol more often than women.
After a busy day it’s easy to drink a few bottles beer, which can contribute to weight gain and the appearance of beer belly over time.
Alcohol is not only empty calories, but also contains estrogen. One of the main reasons why beer should be excluded is hops, natural phytoestrogen.
It’s a good idea for men to minimize estrogen, entering the body. Large amounts of estrogen may lower testosterone level. The less testosterone in the body, the more likely to gain weight.
Training for men
You often hear that exercise will not help you lose a lot of weight. And in fact, they are right when it comes to simply losing weight. But this is not true in relation to fat loss. Yes of course if you just trying to lose weight, you better focus on diet.
In this case, you can count on the loss of muscle mass. Mean that you end up becoming “skinny fat” and completely soft.
Gym work is important when it comes to loss fat. Exercise will help your body burn fat, not muscle. it will give the right shape to your body and make it more attractive.
Let’s move on to the best exercises and training for losing weight …
HIIT
One of the best methods for losing fat is high intensity. training (HIIT).
When people try to get rid of fat, they begin to engage cardio such as jogging and long distance running.
Such training will also help to lose weight, but it’s good. method of getting rid of fat. HIIT training will be more effective, so as they have the so-called afterburning effect or EPOC.
The mechanism of the EPOC indicator is that the body continues burn fat after training. The study found that The afterburning effect lasts 24 hours after training.
Here is an example of weight loss training in the style of HIIT.
Metabolic training
Try metabolic training to burn more amount of fat and muscle gain.
Metabolic training is much better and more effective than traditional strength training. You will not only burn more fat, but also do the workout faster.
Metabolic training includes the following elements:
- “Non-competitive” sets;
- Short rest periods;
- Weight change;
- Multi-articular movements.
I incorporate metabolic training into my workouts and do with my clients. With over 10 years experience as a personal trainer, I consider this training the most effective for losing fat.
Most men are limited in time, so it’s much easier. complete a half-time workout less from a regular weightlifting workout.
Lack of sleep
One reason for weight gain in men is lack of sleep. A study found that hunger hormone increases in men ghrelin after insufficient hours of sleep.
The more ghrelin is in the body, the stronger you feel hunger. You do not need to be a scientist to understand that you will eat more.
The study showed that after a bad night’s sleep, you are worse you control yourself. The bad news: you are unlikely to be stick to a diet or exercise.
Another study found that lack of sleep causes in young men, negative changes in fat and muscle tissue.
The study found that lack of sleep negatively affects for the following hormones:
- Cortisol;
- A growth hormone;
- Testosterone.
Lack of sleep is the reason for the reduced ability to use sugar in blood as a fuel.
This may contribute to a person’s lack of ability. control blood sugar and ultimately lead to insulin resistance.
Study found exercise helps people better to sleep. I personally accept and recommend the use of oil cannabidiol every night.
Studies have shown that people fell asleep faster and were able to quickly plunge into a deep fast sleep.
Avoid stress
Another reason for weight gain is chronic stress. everyday Men experience stress at work and at home. They also do not have time to relieve stress.
The study found that people experiencing stress cortisol is released into the bloodstream. High levels of cortisol are associated with weight gain and fat gain on the stomach.
Try to find time for yourself and relieve stress. My favorite A way to relieve stress is to sleep or exercise. Can try other mindfulness techniques such as yoga, breathing and meditation.
Conclusion
It will be very difficult to lose weight quickly. I hope that Some evidence-based tips above will help you. There is a lot of hype on the Internet about quick weight loss from so called experts. Here are the best scientifically proven methods for quick weight loss and preserving the result.
Many people think it is very dangerous to health to quickly dump weight, but that’s not true. Fast weight loss will bring fast results that will motivate you to continue.
Diet – the main condition for losing weight, despite this, should exercise to reduce the percentage of body fat.
Now, you have learned all the ways to quickly lose weight for men, it’s time to put them in action to get results, which you desire.