Men have distinct advantages over women when it comes to losing weight. Because of their body composition and greater muscle mass, men burn more calories than women, even when resting. Men also tend to be more active than women when they're trying to lose weight, according to Weight Watchers. While weight loss still boils down to taking in fewer calories than you burn, if going head to head in a diet competition with a woman, you'll have the advantage.
Build Muscle
Exploit that advantage and include a rigorous muscle-building regimen into your weekly exercise program. You will burn calories faster if you build more lean muscle, the key factor that determines your metabolism. According to the American College of Sports Medicine, a weekly strengthening program should consist of eight to 10 different weightlifting or resistance exercises twice a week. Aim to do eight to 12 repetitions of each exercise. Use free weights, pulley resistance machines or your body weight to reap the lean muscle-building benefits.
Aerobics
The muscle building will tone your physique and boost your metabolism, but it's the aerobic exercise you do that burns the most calories. While the American College of Sports Medicine recommends you do at least 30 minutes a day of moderate aerobic activity five days a week, to lose weight, you've got to boost that time. You may need to do closer to 60 or 90 minutes of intense aerobic activity to knock off the pounds. Find a sport or exercise you enjoy or break up your routine with a mix of workouts. Some of the best aerobic activities include running or jogging, pick-up basketball, cycling, and using an elliptical trainer or rowing machine.
Cut Calories
You've got to find ways to decrease your food intake while you're increasing your activity to lose weight. A pound of fat equals 3,500 calories. If you eliminate just 500 calories a day (the equivalent of a burger or couple slices of pizza), you'll lose a pound a week. According to Medline Plus, the lowest recommended calorie level for men is about 1,500 calories a day to remain healthy and support your body functions. If you need to lose weight quickly because of impending health concerns, talk to your doctor about a medically supervised low-calorie diet that could get you down to 800 calories a day.
Lifestyle Changes
Pay attention to when you are most likely to overeat. Often, stress is a precursor to those binges that caused the weight gain in the first place. Talk to a counselor or engage in stress-relieving activities such as mediation or yoga to alleviate tension. If you eat when you're bored, make plans to ensure you'll be busy at all times. Stock up on fresh fruits and vegetables so you'll have healthy snacks available when you're hungry. And ease off the alcohol when you're dieting. Not only does it lower your inhibitions and melt your resolve, but the calories easily add up. There are about 149 calories in the average 12-oz. bottle of beer and as many as 168 calories in a 4-oz. margarita.
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