Many men want to lose weight just as much as women, but they sometimes have a harder time figuring out how to do it. Even if they do not want to lose weight, data from the National Health and Nutrition Examination Survey from 2001 to 2004 demonstrates that they need to: about 71 percent of men over the age of 20 are overweight, with almost 30 percent of the male population being classified as obese. That means less than 30 percent of the population is at a healthy weight. Men are not likely to take well to being told they need to eat celery sticks and light yogurt, however. Try some easy strategies to cut calories and lose weight.
Portion Size
Weight loss is a matter of mastering the equation of calories in versus calories out. Cut or burn more calories than you take in, and weight loss occurs. Unlike women, men generally do not have the patience to track the calories in every morsel that hits their mouths. The easiest way to cut calories is to cut portions. Leave a third of your restaurant meal on your plate instead of licking it clean, use a smaller plate at home and avoid going back for seconds (and thirds).
Discretionary Calories
Cut back on the sodas, alcohol, donuts and processed snacks (chips, cookies and snack mixes). Drink more water and snack on a serving of whole-grain crackers or a handful of peanuts to ward off hunger and still keep calories in check.
Breakfast
Men tend to be less structured about their meals and skip breakfast, which sets them up for hunger--resulting in poor dietary choices at the next meal. The body will also store more calories as fat if it perceives it is being starved. Of the over 5,000 people participating in the National Weight Control Registry--the largest investigative group in regards to long-term successful weight-loss maintenance--78 percent report eating breakfast. Grab whole-grain toast, a bowl of cereal, a couple hard-boiled eggs or a banana and a few almonds--anything to break your overnight fast and prevent overeating later in the day.
White Foods
Set an easy goal of avoiding anything starchy and white. White rice, white bread and white potatoes usually come in forms that are nutritionally weak, but calorically high. These foods tend to spike your blood sugar and raise glucose levels, leading to insulin resistance and storage of fat around the belly.
Try Atkins
More manly than a salad, protein and a lot of nonstarchy vegetables should be the focus of most meals. The Atkins diet is restaurant-friendly; just ask for sauces on the side and pass on the baked potato and rolls. Although it receives some flack from health experts--including the American Heart Association--the Atkins diet was acknowledged in a 2005 editorial in the "American Journal of Clinical Nutrition" as an effective way to satiate you and to stimulate weight loss. Do be aware of your saturated fat intake while following a high-protein diet; overconsumption over the long term can lead to heart disease. Go for white meat poultry or fish at most meals, limit red meat and avoid butter, bacon and full-fat cheese.
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