When it comes to weight loss, young men and young women must follow exactly the same rule: burn more calories than you take in. However, it's important to choose ways to burn calories that work for you so that you will stick with your weight-loss efforts. Cardiovascular exercise and strength training are important, but making small changes to your lifestyle can result in big changes on the scale. Before you get overwhelmed by the thought of hitting the gym every day, consider the myriad easy and effective ways for young men to lose weight.
Make Small Changes
Avoid the frustration of taking on an entire workout routine by starting with small, healthy changes to your day. You already know to swap the elevator for the stairs, but you may not have considered swapping your car or the bus for your feet. If walking the whole way isn't feasible, park farther away or get off a few stops early. Wear a pedometer and set a goal of 5,000 steps per day. At lunch, skip full-fat salad dressings and sauces, fried foods and soda. Replace them with olive oil and vinegar, broiled or grilled foods and water. At home, choose a smaller plate for your dinner -- you'll automatically eat less.
Get a Partner
It's easier to lose weight with a weight-loss partner -- someone to encourage you, compete with and hold you accountable. Set daily jogging dates or meet at the gym to pump iron a few times a week. If you work together, start a lunchtime walking group. You can socialize and burn calories at the same time. Swap tips, recipes and exercise ideas with your partner. "Race" to a 5-, 10- and 20-lb. weight loss. The loser has to take the winner out to dinner. The desire to win can help keep you focused when you want to splurge on dessert or skip a workout.
Utilize Downtime
Between work and family, it may seem impossible to exercise. While you're watching TV, jump rope or do jumping jacks. After dinner, take your family on a 30-minute walk or chase your kids around the house after homework's done. To help clear your mind of stress and unhealthy food cravings, do yoga or meditate. If you feel yourself about to give in to an unhealthy treat, go outside and walk for five minutes. The fresh air and activity will likely make the craving disappear.
Get Active
Make time in your schedule for heart-pumping, calorie-burning cardiovascular exercise at least four times a week. If you love the outdoors, take up rowing, hiking, surfing or beach volleyball. Basketball and football are other options and can be done with friends. Get a kickboxing DVD to do at home or sign up for a martial arts class. Join a jogging club or an adult softball league.
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