How to Lose Weight for Men?

Losing weight, like gaining weight, is the result of lifestyle and nutrition.

Long story short, the main thing is nutrition. Without changing your diet, even intense cardio workouts will not give results. As studies show, a calorie deficit achieved by diet is more effective than exercise in terms of weight loss.

A diet for weight loss should include proteins, complex carbohydrates and healthy fats (omega-3). Eliminate sweets and flour, increase the consumption of fish, cottage cheese and other animal proteins.

Counting calories is not necessary, moderate portion reduction is enough. Focus on losing 1-2 kg per week, monitoring your weight in the morning. The combination of proper nutrition and exercise speeds up the process and improves body tone.

Cardio exercises are suitable for effective fat burning.

• Running (best option - outdoors or on a treadmill).
• Exercise bike.
• Stepper.
• Jumping from a squat.

Running is the most accessible method. Important: avoid running on rocky terrain or near roads.

During cardio, keep your heart rate in the fat-burning zone (120-130 beats per minute). Start with short runs (3-5 minutes) and gradually increase the time to 60 minutes. As your fitness improves, add short accelerations.

According to the American Heart Association, regular cardio training reduces the risk of cardiovascular disease and also promotes weight loss.

Causes of weight gain in men:

1. Poor nutrition and excess calories.
2. Lack of physical activity.
3. Stress (excess cortisol and norepinephrine).
4. Genetics.

For instance, in Russia, from 2020 to 2022, obesity increased significantly: from 1292.9 to 1484.9 cases per 100,000 people.

What is the difference between the male type of obesity?

The male type of obesity (abdominal) is characterized by the accumulation of fat in the abdomen, in contrast to the female (gynoid), in which fat is deposited in the hips and buttocks.

Obesity is associated with decreased testosterone levels, which aggravates the accumulation of fat and reduces muscle mass. However, according to research, these changes are reversible with weight loss.

It is easier for men to maintain a normal weight due to their greater muscle mass. Muscles burn approximately 20% of daily calories, while fat burns only 5%. In men aged 18-35, the percentage of muscle mass is 40-44% (36-40% at 36-55 years), in women - 31-33% and 29-31%, respectively.

Why Excess Weight Is Dangerous

Excess weight is dangerous for men because it can cause many serious illnesses that worsen health and shorten life. If a man is overweight (especially if fat accumulates in the abdominal area), this leads to:

• Vascular problems: blood pressure increases, “bad” cholesterol increases, blood vessels become fragile and clogged with plaques.
• Hormonal disorders: type 2 diabetes can develop, the pancreas and thyroid glands are disrupted.
• Heart problems: the risk of coronary heart disease and heart attack increases.
• Prostate cancer: excess weight increases the risk of developing, growing and spreading prostate cancer.
• A waist circumference of more than 90 cm indicates excess weight.

How can men lose weight?

It is best to consult a nutritionist to develop an individual nutrition and exercise plan, taking into account the characteristics of the body and contraindications. There are no “magic” pills or diets. It is important to eat properly, in a balanced way, without strict restrictions. You need to create a small calorie deficit to lose weight, but not too much, so as not to slow down your metabolism.

Nutrition

Let’s look at nutrition for those who want to lose weight and maintain health. The basis is the rejection of “junk” food and a balanced diet.

What is prohibited:

1. Sweet soda, fast food and processed foods - everything is clear here, these are the enemies of the figure and health.
2. Salt (in large quantities) - retains water.
3. Saturated fats (animal fat, palm oil) - increase cholesterol.
4. Sugar (simple carbohydrates) - quickly turn into fat.

It is important to maintain a balance of BJU (proteins, fats, carbohydrates). Proteins - for muscles and satiety, fats (unsaturated!) - for the body to function, carbohydrates (complex!) - for energy. Vegetables and whole grains are an excellent choice!

Helpers in weight loss:

1. Vitamin D: Important for bones, especially under stress.
2. Vitamin B12: Participates in the formation of red blood cells that deliver oxygen to the muscles.
3. Fish: Protein + Omega-3 for the brain and heart.
4. Vegetables and fruits: Vitamins and minerals.

Sample menu for the day:

1. Breakfast: Omelet (2 eggs + vegetables), whole grain toast, green tea.
2. Snack: Greek yogurt with berries.
3. Lunch: Chicken breast with baked vegetables (broccoli, carrots, zucchini), brown rice/potatoes, salad (olive oil, lemon juice).
4. Afternoon snack: Nuts or fruit.
5. Dinner: Baked fish (salmon/tuna) with spinach and lemon, whole grain noodles/quinoa, steamed vegetables.

Exercises, Workouts

Sports speed up metabolism, strengthen muscles and relieve stress. These are the three pillars of success in losing weight.

Don’t forget about sleep! Sleep 7-8 hours a day. Good sleep helps control appetite and improves metabolism. Lack of sleep is a direct path to overeating and a slow metabolism.

Regular rest reduces stress levels. Stress is cortisol, and cortisol is belly fat (in most cases, of course).

We recommend... (and these are good tips):

1. Cardio - Running, cycling, swimming, jumping rope - burn calories and train your heart.
2. Strength - Pull-ups, push-ups, squats - build muscle, and muscles burn more calories even at rest.
3. HIIT - High-intensity interval training - explode your metabolism.
4. For endurance - Boxing, long-distance running, alpine skiing, rowing – we strengthen the cardiovascular system and develop willpower.

To successfully lose weight and maintain the results, strength training is not just a recommendation, but a necessity! Try to do it at least three times a week, even if it is only 30-40 minutes every other day. This will allow you to lose weight beautifully, preserving muscle mass and maintaining the health of your bones and hormonal system. Otherwise, when losing weight only through cardio or fasting, you risk harming your body. It is important to bring your workouts to 2-3 sets of 6-10 repetitions to failure in order to preserve muscles and bones as much as possible, despite the diet and calorie deficit.

Also, do not forget about vitamins and minerals, which are especially important during the period of losing weight, when a calorie deficit can weaken the immune system. Fruits and greens may not be enough to replenish all the needs of the body, so consider adding special vitamin and mineral complexes. And finally, to achieve stable results, keep track of calories or BJU. Even if you eat healthy, it’s easy to overeat healthy calories and stall your weight loss if you don’t monitor your calories. Losing weight without counting calories or macronutrients is something only professionals can do, but for most people, it’s a necessary tool for success.

Ultimately, losing weight is a comprehensive approach that requires strength training, taking vitamins and minerals, and counting calories or proteins, fats, and carbohydrates.

Thank you for reading, dear readers! You can buy anabolic drugs for sports, for drying, for mass and strength on the AnabolShop.org website! Look for them in convenient categories!

Good anabolism to all!