Men have many good reasons to lose weight in a healthy way. According to the Mayo Clinic, men who carry excess fat have a higher risk of serious health problems including heart disease, stroke, cancer, diabetes and sleep apnea. Since it is easier for men to gain muscle mass than women, men should focus on a diet and exercise that builds muscle. The more muscle mass a man has, the more calories he burns and the more weight he can lose.
Breakfast
Starting the day with a hearty breakfast helps you lose weight. Foods containing ample amounts of protein and fat create a "full" feeling, and provide energy to burn throughout the day. Moderate portions of eggs and sausage are healthy for breakfast. Just make sure to limit yourself to three eggs and two sausage links. Sugary foods such as doughnuts provide few nutrients and will not satisfy your hunger for long.
Snacks
Snacking can be a healthy way for men to lose weight. According to the University of Texas, two or three snacks eaten between three medium-sized meals makes your metabolism work more efficiently and burn more calories. Just make sure you snack on healthy foods. Nuts, especially almonds, are an excellent source of muscle building protein. Avoid foods such as chips and dip that contain high levels of fat but no protein.
Reduce Carbohydrates
Starchy foods such as pasta, bread and potatoes contribute to fat production. Reducing your intake of these carbohydrate-rich foods is a healthy way for men to lose weight. The Cleveland Clinic recommends that men trying to lose weight eat more whole grains, fruits and vegetables. Replace white bread and pasta with whole-grain bread and whole-wheat pasta.
Exercise
According to the Mayo Clinic, men should concentrate on lifting weights. Lifting weights increases muscle mass and speeds up the metabolism. A man with more muscle burns more calories for a longer period of time, even at rest. The Department of Health and Human Services says men should get 2.5 hours of moderate exercise or 90 minutes of vigorous exercise every week.
Drink
Drink more water and less alcohol and soda. You should drink at least eight glasses of water every day. Staying hydrated helps your body burn more calories and lose weight in a healthy way. Alcohol and soda contain enormous amounts of sugar and calories. They should be avoided when trying to lose weight.
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