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    You are here: Home > Pharmacy News | Health Articles/Tips > Do's for Men

      Top 5 Weight Loss Dos for Men


      Are you in awe of people with awesome
      physique?


      Tall & Well Built!!!
      Narrow Waist with Flat Stomach!!!
      Broad Shoulders & Muscular!!!
      Nicely Toned Body!!!


      It's every man's dream to have such a dominant physique! That said, it's not that only women are obsessed with their looks of an hourglass figure, but that both men and women alike desire to look fit and fabulous. Anyways, owing to the fundamental differences in the body design between the sexes, weight loss approach for men is different than that from women.

      The reasons for weight gain in today's men are attributed to sedentary lifestyle, intake of easily available calorie-dense/fast food, high stress prevalent in today's society, etc. Losing weight is of paramount importance for men not only to attract opposite sex but also to live a healthy and disease-free life.

      It is alarming to note that obesity has a positive bearing on quite a number of disorders. Some of the side effects of obesity include

      • Heart disease
      • High blood pressure
      • Stroke
      • Joint pain
      • Type 2 diabetes
      • High triglycerides
      • Cholesterol
      • Metabolic syndrome
      • Sleep disorder

      It's high time to get down to ideal body weight if you desire to live a healthy life!
      Let's start off the first episode of our Weight Loss Series with some strategies for success in your road to losing weight.

      Listed below are the top 5 must dos for men's weight loss:

      DO 1: Research & Planning

      A successful and effective weight loss program firstly requires your research in finding out the exact causes of your weight gain. At the end of your research, you should know the answer to the questions as to what is your body type; how you will be able to allocate time for your exercise amidst your busy daily schedule; how many pounds you can lose in a healthy way at a realistic time frame; and so on. This will certainly aid you in your plan to lose weight. By planning for your weight loss, you are making a blueprint that paves the way in meeting your weight loss goals.
      • plan to make right food choice
      • plan for exercise routine
      More on that in a minute! but before that take a vow to stay committed to your weight loss plan-needless to say, stay focused as well on your plan. Yes, it does involve a lot of mental and physical energy to change your existing habits, but it's worth the effect.

      DO 2: Be Diet Conscious

      It's a fact that a man's calorie and protein needs are greater compared with that of a woman. This extra nutritional requirement is not an excuse for men to eat beyond their daily calorie needs. As a matter of fact, dieting is easier for men as they have a higher metabolic rate and a significantly lower propensity to store fat.

      Eat a balanced diet consisting of protein, carbohydrates and essential fats. Switch from a diet way too high in saturated and trans fats to a diet that comprises unsaturated fats such as olives, olive oil, peanut oil, canola oil, avocados, nuts and seeds, as well as low-fat foods such as fruits, vegetables, fish, skinless poultry, and cereals. In addition, remember that you should drink at least two liters of water per day, which will assist you to lose your weight.

      While adopting the healthy eating style to promote weight loss, maintain a diary to note down your food intake. All it takes is just a few minutes of your day. Isn't it? This will surely help you to look back and see as to what food worked best for you and thus will let you plan your dieting in a more orderly fashion.

      DO 3: Exercise Is a Must

      The key to an effective weight loss plan is exercise. You will be much more successful in your plan to lose extra pounds if you follow a weight loss program encompassing both diet and exercise. Keep in mind that any physical activity will help you burn calories, which in turn aids in weight loss. Also, note that when you do your exercises early in the morning (jogging, walking, yoga, etc.), it jump starts your metabolism. Daily exercise is important not only to achieve and maintain a good shape but also to improve your overall health.

      In your quest to lose weight, strive hard to get yourself into a moderate exercise routine but don't overdo it because a multi-hour workout may become counterproductive! Your workout sessions should be limited to 45 to 60 minutes, which can include yoga, brisk walking, jogging, climbing stairs, skipping rope, and so on. Moreover, there are many good workouts for men, including windshield wipers, bow exercise, crunches, side-to-side knee lifts, and push ups, which supports weight loss as well as helps to stay fit and healthy as well.

      DO 4: Sleep Well to Lose Weight

      To succeed in your plan to lose weight, you need to get enough sleep. Surely, sleep deprivation will not only sabotage your weight loss goal but also affect your overall health. You should also be aware of the fact that sleeping too much is as bad as sleeping too little, especially when you are trying to get rid of those extra pounds. Ideally, healthy adults require between 7.5 and 9 hours of sleep. Research finds that when an individual gets around eight hours of sleep a night, he/she has double the chances of shedding excess weight. Not only adequate sleep helps you burn more calories, but also it helps relieve stress.

      Well, there you are! ... by all means sleep nicely!- A recipe that really works out in your plan to lose weight.

      DO 5: Reduce Stress & Keep Your Emotions in Control

      Just as the excess calorie intake leads to weight gain, so too is the stress. Chronic stress results in the release of cortisol (stress hormone), which encourages fat deposition referred to as toxic fat. Also, when under stress, people tend to eat more to fulfill their emotional needs. This sort of emotional eating can hinder your weight loss efforts as you are likely to crave for unhealthy food. However, you can take steps to effectively reduce the levels of stress (and consequently, emotional eating) in your life!

      At its most basic level, lifestyle changes are essential to combat stress-related weight gain, which include the following:

      1. Practice relaxation techniques such as meditation or yoga.
      1. Get enough sleep.
      1. Take away the temptation to eat if you are not truly hungry.
      1. Never skip your breakfast.
      1. Engage in regular exercise.
      Good luck with your weight loss journey!

       

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