As of 2008, more than 64 percent of American adults were considered overweight, the Weight-Control Information Network reports; two-thirds of this group is male. Being overweight is about more than being fat. Extra weight on your body makes you more prone to stroke and heart attack, as well as to conditions like high blood pressure and diabetes. Whether you are concerned about your health or are looking to slim down and find the woman of your dreams, losing weight doesn't have to be as hard as many people make it out to be.
Men vs. Women
The good news for men looking to lose weight is that biology is on your side. "Today's Dietitian" magazine reports that men are more prone to weight loss for multiple reasons. Not only do they tend to have faster metabolisms and burn calories more quickly and efficiently than women, but they also tend to be more physically active without even thinking about it. In fact, a study published in "The American Journal of Physiology" and cited by Weight Watcher noted that women burn up to 16 percent fewer calories on a daily basis than men. One of the most important reasons why was that women have metabolisms up to 6 percent slower than those of men.
Use your faster metabolism and higher likelihood of losing weight to your advantage; don't wait until it is too late to lose the weight.
Working Out
Since men are able to lose weight more efficiently, exercise is extremely important. A healthy workout regimen can help move weight loss along even more quickly, making you more likely to reach your goals sooner. For men, there are two main components to a sensible workout regimen: aerobic exercise and strength training. Consider hiring a personal trainer to help you in your weight training endeavors if you have never lifted weights before; the Exercise Goals website sees regular weight-training sessions as crucial to weight loss and maintenance --- and overall good health for men as they age.
When it comes to cardiovascular or aerobic exercise, you have a variety of options. Weight training with no break can raise the heart rate to an acceptable level, as can a jog or a power-walking session. These workouts burn calories quickly, which can work with your metabolism to shed fat from your body.
Men and Protein
Eat for your body type and size. Men tend to require more calories than women do in a single day, the HealthCastle website explains. It recommends protein in the form of lean meats as a daily staple for men. "Men require more protein, simply because they weigh more," the site notes. The more work you do, the more protein your body will require. HealthCastle recommends a daily protein intake of .8 grams per kilogram of body weight, but urges that athletes get more.
Whole Grains
Eat as many whole grains as possible. The Centers for Disease Control and Prevention report that whole grains are an essential part of a healthy weight-loss diet, whether you are a man or woman. Whole grains are full of fiber, which can help you feel fuller longer and prevent overeating.
Whole grains are also packed with vitamins and complex carbohydrates, which can give your body lasting energy throughout the day. Avoid simple carbohydrates like white pasta, white rice and plain bread and replace them with whole-grain versions when possible.
Fruits and Vegetables
the CDC's Fruits & Veggies Matter website stresses the importance of eating at least five fruits and vegetables every day for a healthy body. While it is a common rule of thumb. This is particularly important for men striving for weight loss, as the body requires the essential vitamins and minerals in fresh fruits and vegetables to support weight loss.
Fresh fruits and vegetables also contain plenty of water and can help your body stay properly hydrated, providing more energy and discouraging water retention. Fruit & Veggies Matter also urges men to eat a rainbow of fruits and vegetables to get as many essential nutrients as possible.
Women Pay Closer Attention
While men have an edge over women in that their bodies are more likely to lose weight with less effort, Weight Watchers reports that women have an edge of their own: They pay closer attention to their bodies. Knowing your body is crucial to weight loss, as it can show you what areas you need to work on and help you notice the things that are working for you as well as the things that aren't. Weigh yourself every day and measure yourself around your midsection, biceps and thighs once a week. Take note of progress to keep yourself motivated, and so you're aware when you need to step things up.
References
- HealthCastle: Nutrition --- Men vs. Women
- Mayo Clinic: Belly Fat in Men
- "Today's Dietitian" magazine; Worlds Apart --- Men and Women; Mary Kaye Sawyer-Morse; January 2007
- Weight Watchers: Why Men Lose Weight Faster
- Weight-Control Information Network: Statistics
- Centers for Disease Control and Prevention: Nutrition for Everyone
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