Whether you want to lose a few pounds or have a lot of weight to lose, adopt a weight-loss plan that has you losing weight at the rate of about 2 lbs. per week. This slow and steady approach will help you improve your eating and exercise habits without starving you or robbing you of essential nutrients. The good news is that most men can consume more calories than women and still lose weight.
Total Calories
The American Heart Association recommends that men adjust their caloric intake according to their age and activity level. To maintain a healthy weight, adult men under the age of 31 and of average stature should eat 2,400 to 3,000 calories per day, with the lower end of the range applying to sedentary men and the higher end of the range applying to men who exercise vigorously for at least one hour per day. Men between the ages of 31 and 50 require slightly fewer calories, between 2,200 and 3,000 per day. Men over 50 should consume 2,000 and 2,800 calories daily. If you want to lose 4 lbs. in one month, cut 500 calories from these totals.
Mediterranean Diet
The Harvard School of Public health reports the results of a controlled trial that found overweight men have more success losing weight on a Mediterranean diet than a low-fat diet. In addition, men found it easier to stick to the flexible, filling and healthful Mediterranean food plan. The diet features ample portions of leafy green salads and other fiber-filled fresh produce. In addition, men can eat several servings of legumes and unsweetened whole grains every day. Instead of eating red meat, processed meat and fast foods, men can eat grilled or steamed fish and skinless poultry. Switch from a diet high in saturated and trans fat to a diet with under one-third of total calories coming from unsaturated fat, such as olive oil, olives, avocado, nuts, canola oil and seeds.
Lifestyle Changes
Make long-term dietary changes to improve your overall health, reduce your chance of getting certain diseases and maintain a healthy weight. A Mediterranean diet plan allows one to two servings of red wine with dinner, but not lots of beer and other alcohol. Watch your serving sizes at meal times, especially when dining out at restaurants. Eat only half your entree and take the other half home for another meal. Consume lower-calorie fresh foods instead of high-fat, high-sugar packaged snack food and junk food.
Exercise
Daily exercise supports weight loss and improves your health. Adult men should do 150 minutes of moderate exercise, such as briskly walking or playing golf, every week. If you exercise more intensely, do a minimum of 75 minutes per week. The most vigorous cardiovascular workouts, such as jogging, skipping rope, martial arts, rollerblading and climbing stairs, burn more than 500 calories per hour. Add strength-training to your routine twice a week to build muscle, increase range of motion and raise your resting metabolism so you burn more calories while at rest.
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