8 Best Recommendations for Men’s Weight Loss

Below are 8 recommendations for men’s weight loss. Keep them in mind and you'll see the positive results in no time.

1. Track your foods

It can be difficult in the beginning to track the calories you eat. But eating random foods that have high-calorie content or a lot of sugar can negate all your efforts in the gym. You don’t need to stick to a specific calorie intake. Just find out how many calories you eat currently and try to reduce this number by 300-400 calories. To find your current average calorie intake, you need to track yourself for 1 week. You can see a notable improvement by reducing the intake of calories.

2. Be hydrated

Maintaining healthy hydration is crucial for men’s weight loss. Most men underestimate the importance of water. They think that having several cups of water a day is enough. But to stay hydrated, it is recommended to drink about half your body weight in ounces each day. This means that the average man needs to drink about 10 cups of water every day. Being dehydrated decreases your performance in the gym by about 15 percent.

Moreover, people often confuse thirst with hunger. This leads to overeating and a high intake of calories, thereby making you gain excessive weight. The next time you feel hungry, drink a cup of water instead of grabbing another high-calorie snack.

3. Get plenty of sleep

Most guys neglect a healthy sleeping regimen and sleep just 5-6 hours a night. But sleeping this way can worsen your health and slow your metabolism. Moreover, sleep deprivation is linked to overeating and cravings for unhealthy foods. When you sleep less than the recommended 7-8 hours a night, your body cannot restore its energy levels. To get more energy for conducting activities of daily living, the body craves high-sugar foods that can give a fast burst of energy.

If you have trouble sleeping, maintain a regimen and a sleep routine. Keep your phone and other devices away about an hour before the bed. The blue light emitted by those phones and TVs disrupt your melatonin production and interfere with circadian rhythms.

4. Try to eat slowly

If you get used to swallowing your lunch without even chewing it, you are likely to overeat and gain excessive weight. When you eat fast or distracted, you cannot realize how much you eat until your stomach is already overloaded with foods and unnecessary calories. Eating fast causes a delay in the signals of fullness between your stomach and the brain. To ensure you don’t overeat, make sure to munch each piece of food at least five times and then swallow. This gives your brain time to realize how much you already put in your stomach.

5. Include more fruits and vegetables in your diet

An average American man consumes just one serving of fresh vegetables and fruits a day. However, eating more fresh fruits and vegetables is the easiest way to lose weight and reduce calorie intake. The truth is that fruits and vegetables are low in calories and are very filling. They don’t cause the fluctuations of blood sugar and help keep all body systems healthy by providing them with a bunch of nutrients and vitamins.

If you habitually eat just one serving of vegetables a day, shoot for 2. Replace unhealthy snacks like chocolate bars and sandwiches with healthy apples and broccoli. Another way to boost the intake of vegetables and fruits is a smoothie. A cup of smoothie can replace a meal and boost your vitamin intake.

6. Try a weight loss surgery

There are two main types of weight loss surgery, gastric banding and gastric bypass surgery. Gastric banding involves placing a special band around the upper part of your stomach, creating a small pouch. Because this makes you feel full with small portions, you can decrease the amount of food and calories you eat.

Gastric bypass surgery is a more complicated procedure. At this surgery, the surgeon a small pouch out of the stomach and directly connects the pouch to the large intestine. Gastric bypass surgery also often includes removing the part of the large intestine. This makes the patient eat fewer foods and reduce calorie intake. To ensure the safety of the procedure, choose a top bariatric surgeon.

7. Limit your alcoholic beverages

If you have a habit of drinking a few bottles of beer at the end of the workday, you need to eventually ditch it, because alcohol can quickly add up calories. It is one of the biggest culprits for men trying to lose excessive weight. For this reason, you need to limit your alcohol intake in pursuit of a healthy body weight.

The same applies to the sweetened drinks like soda. Just 3 cups of soda can add as much as 500 calories to your diet. Instead, drink plain water or green tea without sugar. These beverages can enhance your energy levels and boost metabolism.

8. Practice both strength and cardio training

Both strength and cardio training are important for men’s weight loss and maintenance. Practicing exclusively cardio training can make you lose fat, but you can get a skinny and weak body. At the same time, just strength training will help you grow muscles, but they will be hidden under the layer of fat.

To make each of your visits to the gym more productive, start and finish every training with cardio. This can help you warm up before strength training and normalize the heart rate after. Besides, doing cardio before strength training decreases the risk of injuries.