Safe dieting sustains male bone and muscle mass while eliminating body fat and excess weight. The formula for weight loss is to take in fewer calories than you expend. The factors that keep you healthy are a reasonable calorie deficit and a broad range of nutrition. To incorporate all of these elements into your diet, you'll need to set a daily calorie limit and exercise goal. Your physical activity and low-calorie, nutrient-dense food choices will help you lose pounds.
Calories
Average caloric intake for weight maintenance in a medium-framed man is 2,000 to 3,000 calories per day. According to the Centers for Disease Control and Prevention, cutting 500 to 1,000 calories a day will help you lose 1 to 2 pounds a week. Ask your doctor to help you calculate a rate of weight loss that you can achieve successfully.
Exercise
Especially for men with sedentary jobs, daily exercise is a vital part of a diet plan to lose weight. To stay on track, pick one or two enjoyable activities that your lifestyle can accommodate, for example, cycling, swimming or walking. Set a goal of 20 minutes or more per session. The President's Council on Physical Fitness and Sports relates that each 15 minutes spent in brisk walking burns an 100 extra calories. Higher-intensity aerobic activity or sports will increase your calorie deficit and help you lose weight faster. Adding weight lifting or pushups will help preserve your muscle and bone mass and strength.
Foods to Eat Often
Nutrients that aid muscle and bone cell formation, repair and strength include
protein, potassium, calcium and vitamin D. Emphasize low-fat fish and skinless chicken for protein and potassium, and eggs and fat-free milk for calcium and vitamin D. Choose a low-sugar whole-grain cereal for iron and vitamin B, and lots of fresh or frozen fruits and vegetables for the remaining essential minerals and vitamins. Men with big appetites will appreciate the dietary fiber in grains, fruits and vegetables, because it is filling but has fewer calories. Use the calorie and serving size information on food labels to limit your portions.
Foods to Pass Up
Fatty and sugar-sweetened foods decrease your calorie deficit and make it more difficult to lose weight. Avoid the high-calorie sugar and nonessential trans fat in commercial baked goods and oils and saturated fat in fried fast foods. Switching to no-calorie or low-calorie beverages can make a big dent in a man's calorie consumption. Drink water or fat-free milk instead of alcoholic beverages, juices or sodas.
References
- USDA; Dietary Guidelines for Americans; December 2010
- Centers for Disease Control and Prevention: Balancing Calories; February 2011
- The President's Council on Physical Fitness and Sports; Exercise and Weight Control; April 2008
- U.S. Department of Health and Human Services; 2008 Physical Activity Guidelines for Americans
- National Institutes of Health; Dietary Fiber; September 2010
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