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WEIGHT LOSS FOR MEN

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Nowadays, women aren't the only ones who care about their figure. More and more men are watching their weight and are interested in dieting. The main reason? They care about how they look! Their goal is to stay thin and look good.

 

Men, if you also want to shed a few pounds and look good while taking care of your health and staying fit, here are some tips for you.

 

Different bodies

Men have much higher muscle mass than women. In fact, men have 7 to 8 kilograms more muscle than women. And on average, 1 kilogram of muscle at rest burns 18 calories per day. The point: Since men burn more calories than women, they can lose weight faster than women. And they also tend to snack less than their female counterparts. It's unfair, but true!

 

Furthermore, men have more weight in their upper bodies (belly, chin, neck, etc.). Men are considered overweight if their waist size is between 37 and 40 inches. If their waist is any larger than that, they are considered to be obese and it's time for them to start dieting!

 

Just like for women, it's important to find a solid dietary balance that helps you stay in top physical and mental shape. The goal: reducing caloric intake while exercising regularly. Since men love junk food, it isn't easy, but it's definitely possible!

 

Eat healthy

The best way to balance your diet is to eat complex carbohydrates (grains, potatoes, etc.) with vegetable fats, protein with vegetables, grains with legumes (lentils, dried peas, broad beans, soya, etc.) or grains with lean proteins (egg, lean ham, etc.). Men should avoid vegetarian and soup-based diets, since they aren't substantial enough. And finally, balance your meals based on the time of day when you eat them.

 

Eat a good breakfast

To start the day on the right foot and stay in shape, eat a good breakfast. This isn't the time to go without! For example, an excellent breakfast would be a piece of bread with butter, a warm drink without sugar, a 100% fruit juice and a dairy product. For a stricter diet, choose soy milk, cereal, honey, low-fat dairy products and eggs.

 

A balanced lunch

When your stomach is rumbling at lunchtime, resist temptation and eat a balanced lunch. Eat sandwiches without mayonnaise, lean meat and wholemeal bread. You can also eat meat with vegetables, yoghurt and water. If you have time to cook, avoid heavy dishes. Steam, stir fry or bake foods in foil. And if you can't give up sauces, try something light: fat free cheese with chives or lemon.

 

A light dinner

After a day of good eating, dinner's not the moment to lose control. Your evening meal should be light to prevent your body from storing fat while you sleep! Eat fish and nuts (walnuts, almonds, etc.) and drink tea. If you're not a great cook, consider preparing a simple, fast, light meal: pasta with fresh tomato purée and a little parmesan. If you're inspired by it, you can eat this meal up to 3 times a week.

 

Exercise

We can't say it enough. The best way to lose weight is to exercise! If you're starting to get a belly or some love handles, exercise will do the trick! A good ab workout will smooth out your tummy.

 

Endurance sports are the best way to lose weight effectively. Running, cycling, swimming, walking...the choice is yours! However, avoid bodybuilding, since your fat will be transformed into muscle. Since muscle weighs more than fat, you won't lose any weight!

 

Finally, the key to success is regular exercise, which means at least 2 to 3 hours a week. Buckle down for guaranteed success!

 

Resist temptation

When dieting, your motto should be "RE-SIST". It won't be easy, but this is the price you have to pay to shed a few pounds. Exercise is a great way to deal with your frustration. Here are our tips to avoid temptation:

 

  • if you get hungry between meals or are used to snacking, choose fruit, cereal bars or protein sources like ham.
  • when you go out for drinks, avoid alcohol as much as possible. Pick crab sticks or carrots over peanuts.
  • reduce your consumption of bread and cheese. You should only eat them at one meal each day.
  • eat baked fish (wrapped in foil) at least three times a week. It's great for your diet and your health!
  • drink a lot of water so you don't feel hungry.
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BODYBUILDING
conseils-musculation-dietetique-regime-alimentaire-et-musculation

If you also wish to increase you muscle mass effectively and lose fat, here is a small selection of menus that you can follow to suit your needs and objectives.

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