You've been trying to lose weight for a while, but the number on the scale isn't budging. If you're a man struggling to drop those unwanted pounds, don't despair. Tweaking your diet and exercise plan can help, as well as finding more effective motivators. If you don't have a preexisting medical condition that keeps you from losing weight, you can drop the pounds and get to a healthy weight if you take appropriate measures and stick with them.
Lifestyle
It's easy to slide into a sedentary routine and not take advantage of every opportunity to get healthy. But if you want to lose weight and keep it off, changing your lifestyle is key. Don't make sweeping changes if they're not feasible; instead, focus on making small changes to your everyday routine. Swap your full-fat latte for black coffee or hot tea. Replace one elevator ride with a trip up the stairs and one soda with a glass of water. At happy hour, choose light beer, a wine spritzer or a clear liquor cocktail with diet soda. Skip the fatty fried snacks and go with reduced-calorie baked snacks or fruit. Look for opportunities in every situation to make smart, health-conscious choices to slim your waistline fast.
Workouts
Strength training is a crucial part of effective and permanent weight loss. If you're expecting the treadmill to be a total weight-loss solution, think again. Cardio helps burn calories while you're doing it, but building muscle will help you burn calories faster and long after you've left the gym. Work on your entire body; bicep curls, leg raises, push-ups, squats and abdominal workouts will all help you tone your body quickly and boost your metabolism. Aim for at least three days of strength-training per week for maximum benefits.
Eating Habits
If you've changed your diet to include healthier foods and exclude unhealthy ones, stick with it. But sometimes it's not enough for a man to start eating healthier foods. Often, it's crucial to change the way he eats too. If you usually skip breakfast or just have coffee, start making time for a protein- and healthy carb-loaded meal first thing in the morning. It will actually help you lose weight by helping you stay full and kick-starting your metabolism. Don't skip snacks, either: They help keep your metabolism going at full speed all day long. Reach for healthy snacks less than 200 calories two or three times per day between meals. Spread out the day's calories so that you've consumed most of them by dinner time. Avoid letting yourself get so hungry you made poor food choices.
Support System
If you've kept your goals to yourself out of embarrassment or don't like the idea of getting attention for losing weight, you're cheating yourself of valuable help and benefits. Tell your friends and family about your weight loss efforts and let them know that you're serious. Ask them to remind you off your goals when you're tempted to cheat on your diet or skip a workout. Request that they not offer you sweets or unhealthy foods. Find a partner to join you on your weight loss journey; the person will help keep you accountable and may even spark healthy competition that will further motivate you. Ask your coworkers to join you on a brisk walk during lunchtime. Going it alone makes you more likely to succumb to temptation or lose motivation.
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