We often talk about weight loss in women, forgetting that weight loss for men is equally as important, however, men tend to lose weight faster than women, this is because men have more muscles than women, and the more muscles a person has the more calories they burn. According to research, men with obesity have a greater risk of having a chronic disease than women with obesity, this is because men tend to have more visceral fat which is linked to elevated disease risk. Also, by losing weight men can improve sexual dysfunction, mobility, and general wellbeing. Here are 5 weight loss strategies for men.
- Protein Diets; Protein is known as a macro nutrient, and it has been shown to promote healthy weight loss, men who take high protein diets are more likely to lose weight than men with lower protein intake. It is important to preserve lean muscle mass during weight loss, protein helps with this preservation by ensuring men lose weight from fat rather than muscles, this is important for long-term weight management. Most protein snacks are filling which can help you consume fewer calories which keeps you full and satisfied, reducing the urge to overeat.
- Fiber-Rich Food; fiber-rich foods especially those high in complex carbohydrates can have a thermic effect on the body which means the body burns more calories during digestion thereby leading to weight loss. It also promotes bowel movements, a healthy digestive system is important for weight loss because it ensures your body eliminates waste and toxins properly. High fiber-rich foods such as berries, broccoli, avocados, oats, and beans can help reduce visceral fat in men, protecting them from several chronic diseases.
- Cardiovascular Exercise; cardiovascular activities such as running, swimming, and cycling create a calorie deficit which is essential for weight loss. During extended periods of aerobic exercise, your body breaks down stored fat for fuel which leads to fat loss and reduction in overall body fat percentage. Aside from burning fat, cardiovascular exercises strengthen the heart muscle, improve circulation, and lower blood pressure and cholesterol leading to overall well-being.
- Strength Training; weight lifting and resistance exercises promote the growth and maintenance of lean muscles, which helps burn calories even while you are at rest so the more muscles you have, the higher your resting metabolic rate which in turn can lead to increased calorie expenditure. Also, resistance exercises deplete glycogen stores and require the body to use stored fat for energy, this can result in a reduction in overall body fat. Strength training improves the body’s sensitivity to insulin, a hormone that regulates blood sugar levels, this can help reduce sugar cravings and make it easier to maintain a balanced diet.
- Proper Sleep; it is important to prioritize getting enough sleep, poor sleep can lead to weight gain. Sleep plays a role in regulating most of the body’s hormones, for instance, adequate sleep ensures that the weight you lose primarily comes from fat rather than lean muscle mass, sleep is essential for muscle recovery and growth. Adequate sleep is also crucial to the r proper functioning of growth hormones and other hormones that can influence muscle growth, fat breakdown, and overall metabolic health. These processes play a significant role in weight management and body composition.
Weight loss is a long-term commitment and a gradual process, it is important you find a strategy that works for you, it is also important to set your goals and then track your progress in the journey. To find the best method that works for you, it is important you seek guidance from a professional, persistency and consistency are key to achieving your weight loss goals.