Male Weight Loss, which has always been a taboo, is slowly becoming less so. This is because, in many situations, weight loss is considered a type of vanity, and a large part of the population considers that men take less care of themselves and have less demand for the so-called “standard body.”
On the other hand, several situations from childhood influence the self-esteem and psychology of overweight men; bullying, which often, in addition to being verbal, happens physically.
This was usually the main reason why the boy, or the teenager, pushes himself so hard to go to the gym and get strong, without thinking about the health issue but wanting to escape this bullying and these aggressions. In some cases, this works, but on the other hand, it hinders the body’s natural development from adolescence to adulthood.
In other cases, these people even suffer from eating disorders, thanks to the feeling of guilt and fear of what society may think or do against them.
Here Are Some Facts About Male Weight Loss
Much of the population is overweight, and during the coronavirus pandemic, this number grew considerably.
Do Men Lose Weight Faster Than Women?
A lot of people do this research, and the answer is yes. Men’s weight loss is 16% greater than women’s when both ingest the same amount of calories daily.
This happens because men usually have lean mass than women, which helps in weight loss.
Does Accumulating Fat Harm Men More Than Women?
This question also has the truth as an answer. Men are at a greater health risk than women when visceral fat accumulates. This problem often causes diseases such as type 2 diabetes.
Do Men Use More Weight Loss Strategies Than Women?
So-so. There are different behaviors between men and women when it comes to weight loss. A study in the American Journal of Men’s Health compared these habits between men and women. Obese or overweight men have a lower perception of their weight; in most cases, they are not dissatisfied with their current weight and do not do crazy things to lose weight.
However, men who want to lose weight end up performing a more significant load of physical exercises and try to eat less fat than women. On the other hand, women usually seek more practical and radical solutions, such as some very restrictive diets or slimming pills.
Weight Loss Diet Tips For Men
Give Preference To Macronutrients
Women usually close their mouths and cut everything off the menu when they want to lose weight. Meanwhile, for male weight loss, on some occasions, they need more incredible energy daily. Interestingly, this balance is based on macronutrients such as good fats (for example, avocado), carbohydrates (preferably wholegrain), and lean proteins (white meat and eggs).
Drink A Lot Of Water
Water is essential for a hydrated body; it also brings the feeling of satiety. The amount of water you should drink depends on your weight and size, but the recommended amount is between 1.5 liters and 3 liters.
You must take it between meals and avoid drinking while eating so you don’t feel bloated or delay your digestion.
Use And Abuse Of Entries
If you are a fan of raw salads, this tip is for you! The more hearty your starter, the more satiated you will feel when eating the most “caloric” foods in the main dishes.
Avoid Skipping Meals
When you go a long time without eating, the moment you skip your morning or afternoon snack, your hunger will increase, and your main meal will inevitably be more significant.
Eat Fiber
Foods rich in fiber help reduce your appetite and make you feel fuller for longer. In addition, they are foods that give energy to the body because they are rich in vitamins.
Eat Slowly
It is natural that in the rush of everyday life, people eat quickly because of the schedule and have free time and rest. However, the more you chew your food, the more satiated you will be soon.
This makes you eat less and enjoy your meal more, both in taste and absorption of nutrients.
As a child, you’ve undoubtedly heard your parents, doctors, and teachers say that your digestion starts in the mouth, but have you put it into practice? Try it and see that it will lessen your hunger.
Try To Eat At The Exact Times
As well as a training routine, it would help if you established schedules for your food. Thus, your body having a daily routine will not deregulate your brain about your hunger. In addition, you must have your last meal at least 2 hours before bed to digest it until bedtime.
Important: Sleeping on a full stomach is never a good idea; it even helps with weight gain; it’s probably not what you want.
Avoid High-Calorie Drinks
For male weight loss to work, it is essential to avoid high-calorie drinks, such as soft drinks, which, in addition to weight gain, bring other harm to health.
Did you know that the so-called “box juices” are more fattening than soda? That’s right! Ask your nutritionist. Always opt for the consumption of natural juices made from fruits or pulp.
Garbage Day
Have you ever heard of garbage day? No? On that day, you can get out of your diet a little; after all, restricting yourself so much can affect you in other ways. On that day you can have a drink, eat a different dessert, a different meal, no problem.
But know how to balance; Don’t forget to drink water during the day to eat on time; that’s because you will be breaking your regular diet. However, you will not be breaking your scheduled routine.
That day is your choice, but usually, people choose one of the days of the weekend. And remember: it’s garbage day, not garbage weekend; if you overdo it every day of the weekend, it will be harder to get back to your daily routine.
Always Carry Some Fruit
It is customary at times that we want to eat something sweet, but there are some ways to replace it: Fruits! No exaggeration, but fruits are better options than cereal bars, which many people include in their diets, but are not very suitable, except for protein bars; these can serve to satiate and line the stomach.
Could You Do It For Yourself?
If you try to lose weight, do it for yourself and your health, and never for what other people say about you. If you do it for others, you will never be pleased, and it is essential to think about your health.
So if your aesthetic bothers you, do it! If it bothers other people, but you feel fine and don’t suffer from medical problems, enjoy it.
ALSO READ: EMOTIONAL WEIGHT LOSS