The Best Way For Men To Lose Weight

Whether for health or aesthetic reasons, losing weight is a goal for many men, rivaled only by the desire to build muscle. Generally, when men talk about weight loss, they are actually talking about appearing slimmer and more athletic, which means reducing body fat and toning the body overall. There are many different ways to achieve this, but the best methods depend on your current body type and eventual goal. Consult your doctor before beginning any weight-loss program.

Weight Loss

According to the Weight-Control Information Network, the only golden rule for weight loss is that you need to burn more calories through exercise and daily activity than you consume through food and drink. Stick to that formula and you will lose weight. You must burn 3,500 calories to lose a single pound, so you need to decrease how many you eat while also exercising more to maximize your weight loss.

Eating Habits

A study at Louisiana State University showed that the most effective way to alter the balance of calories and create a calorie deficit is by altering your eating habits, the "Guardian" newspaper reported in 2010. The American Dietetic Association recommends eating smaller meals more often, keeping you at a constant state of fullness so you avoid the peaks and troughs of hunger that lead to overeating. You can also use smaller plates and dishes to give yourself the illusion of having bigger portions.

Diet

The other important factor in eating for weight loss is what you eat. The Harvard School of Public Health recommends a few simple rules for keeping your calorie count down. Cut out as much processed food as possible, as well as simple, processed carbohydrates, particularly white bread or white pasta, sugar, candy and cakes. These tend to be high in calories. Instead, try to eat as much lean protein, such as meat, fish, eggs or nuts, while eating plenty of fresh fruit and vegetables to provide you with carbohydrates. These foods have the benefits of being lower in calories as well as taking longer to digest, keeping you feeling fuller for longer. Also be wary of extra calories in your drink. Water is calorie-free, unlike most fruit juices and sodas.

Exercise

While eating right affects your calorie balance more than exercise, you will need to do both to lose weight as fast as possible. When it comes to losing weight, the two best options are cardiovascular exercise and weight training. Weight training builds muscle, which may seem counterproductive, but the added muscle will raise your metabolism and consume more calories throughout the day, helping you achieve your goals faster. Cardio work such as jogging or cycling can help you burn fat while keeping muscle, which is an added advantage. Circuit training combines the effects of both, working your muscles while helping you to burn more calories than if you had just opted for cardio work on its own.