Ten Weight Loss Tips for Men
If you’ve been thinking about making a change for a while now, but don’t know where to start, here are 10 tips to help you shed those extra pounds:
- Be Realistic About Your Goals
Set goals that you can achieve and use these goals to stay motivated. If you create unrealistic goals, you’ll be more likely to give up. Aim to lose 1 to 2 pounds each week, although when you first start, you may lose more.
- Stay Away from “Fad” Diets
We all know why fad diets don’t work -they deprive you from consuming enough calories or nutrients which you need to function. And when you feel deprived, you end up wanting to eat more. Initially you might lose some weight, but in the end, you will gain it back and worse, possibly even more.
- Limit Processed Foods
Excess sodium and other unwanted ingredients are usually found in processed foods. Besides being bad for your heart, too much sodium is bad for your overall health. We only need about 2,300 milligrams of sodium a day. Be sure to check nutrition facts labels for the amount of sodium in each serving.
- Eat More Fruits and Vegetables
Make it a point to buy more fruits and vegetables, especially fruits and vegetables that are easy to eat on the go. Many supermarkets offer washed, pre-cut portions of many fruits and vegetables for added convenience. Frozen and canned fruits and vegetables are also a good option when you can’t find your favourites in season. Keep the junk food out of your home to avoid temptation.
- Expand Your Cooking Skills
Fast food and frozen dinners might be the first thing you think of when you’re in a hurry, but learning how to cook easy meals can help you cut down on calories and more importantly, can fuel your body with the nutrients that it needs. It’s been proven that by eating home cooked meals you can reduce the amount of fat, sugar, and carbs you consume. It’s also easier on the budget!
- Check Portion Sizes
A good place to start is by reading the nutrition facts label on packaged foods. Be mindful of the serving size on that bag of chips (better yet, stay away from chips!). Weigh or measure out your food to avoid over-indulging.
- Ditch the Beer
It’s no secret that most alcohol can cause you to pack on the pounds. Each drink is filled with empty calories, and those calories add up and turn into body fat. You can drink beer (and other alcoholic beverages) in moderation.
- Exercise/Move!
We’re all pressed for time but there are ways to get exercise in during the day. Take the stairs whenever possible or park further away from your destination. Take a walk during lunch break. Work out on your days off or when you have more free time. It is recommended that adults get 150 minutes of moderate activity a week, which you can do in 30 minutes a day, 5 times a week.
- Get a Customized Plan
Check out https://www.choosemyplate.gov/ or https://food-guide.canada.ca/en/?wbdisable=true#wb-cont for information on how much and what kinds of food you should be eating, plus an exercise recommendation for your goals. You’ll learn what kinds of foods you need to eat every day to meet your lifestyle goals, and they can also help you track where your weak points are. If you work with a nutritionist or a dietitian, they can create a customized plan tailored to your goals.
- Consider a Weight Loss Service
If you’ve tried to lose weight several times but have not succeeded at keeping it off, it might be time to consider weight loss services. Weight loss experts can offer advice on how to live a healthier lifestyle, and how to reach your goals. A weight loss specialist can also advise whether or not weight loss surgery is right for you.
For more tips on nutrition and men’s health, check out some of the links in our Resources section.