If you struggle with weight loss, you have something in common with 72 percent of American men, according to the United States Department of Health and Human Services. Losing weight is important for decreasing your risk for serious health problems, such as high blood pressure and heart disease. Decreasing your calorie intake and planning regular activity will help you shed unwanted pounds.
Calorie Requirements
The amount of calories a man consumes daily varies based on age and activity level. For example, a male between 19 and 30 who is moderately active consumes 2,600 to 2,800 daily calories, according to the American Heart Association. As you age, your calorie requirements decrease. Men ages 31 to 50 need 2,400 to 2,600 calories daily and men over the age of 51 need 2,200 to 2,400 daily calories.
Healthy Diet
Eating a healthy diet will assist with dropping unwanted pounds. Men need to consume three servings of fruits and four servings of vegetables daily. You also need three to seven servings of protein and dairy. Select lean sources, such as skinless chicken, fresh water fish, cottage cheese and low-fat milk.
Eat four to eight servings of carbohydrates. The majority of your carbohydrates are from whole-grain sources, such as oatmeal, whole-wheat bread and brown rice. Eat three to five servings of fats daily, such as avocados and olive oil.
Regular Exercise
Healthy men need at least two hours and 30 minutes of moderate activity weekly, according to the Centers for Disease Control and Prevention. Moderate activities include exercise such as brisk walking, biking without hills or pushing a lawn mower.
As you get stronger, challenge yourself to vigorous activity. With this activity, you only need one hour and 15 minutes weekly rather than two hours and 30 minutes. Vigorous activities include exercise such as jogging, running, swimming laps or riding your bicycle on hills. If your heart rate is elevated and you're not able to say a few words at a time, it's vigorous activity.
Strength Training
Men also need two to three strength-training sessions weekly. Strength training promotes weight loss by increasing your metabolism throughout the day. Strength training also helps protect your joints from injury and protects from chronic disease, such as back pain, depression and diabetes. Aim to complete 20- to 30-minute sessions targeting your major muscle groups, such as the legs, back, chest and abdominals.
References
- American Heart Association: Know How Many Calories you Should Eat
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com: Food Pyramids: Explore these Healthy Diet Options
- MayoClinic.com: Strength Training: Get Stronger, Leaner and Healthier
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
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