The number of overweight men who are facing obesity is increasing. This may be the result of working in a hurry, eating high-fat foods, and changing social lifestyles. This is especially true for young men who regularly eat unhealthy foods, party hard, and lack exercise. If left untreated, it can lead to serious health problems. Therefore, we would like to recommend 7 ways to bring your male body back into shape! Lose weight appropriately for a man’s body shape and stay healthy. You can follow these steps:
1. Control calories
Understanding how to control the amount of calories your body receives from food each day is an important component of weight loss. The principle is to consume less than your body needs. In general, a man’s body should receive 1,500-2,000 calories per day. If you consume more than this amount, excess energy from food will be converted to fat instead, which will result in weight gain.
2. Avoid eating sweets.
The rules for a healthy diet start with avoiding all types of sweets. It may sound easy for some men who don’t like sweets to begin with, but don’t forget that drinks like soda, tea, coffee, and fruit juice all contain a lot of hidden sugar. Therefore, those who want to lose weight quickly should avoid foods and snacks that contain sugar and should consume no more than 6 teaspoons of sugar per day.
3. Have clear goals.
Setting realistic, achievable weight loss goals will help you stay focused and motivated to succeed. Start by setting an achievable goal, such as losing 1-2 pounds per month. This is a controllable number, not too much, not stressful, สมัคร ufabet and can be done consistently over the long term. Setting achievable goals will make you feel more empowered and confident in your abilities.
4. Focus on eating protein.
Men can lose weight quickly because their bodies can build muscle easily. The most important nutrient used to build muscle is protein. Therefore, when trying to lose weight, it is important to not only consume the right amount of carbohydrates, but also increase your intake of vegetables and fruits. In addition, increasing your intake of high-quality, fat-free or low-fat proteins, such as chicken, fish, eggs, milk, beans or grains, are all good sources of protein.
5. Avoid foods that accumulate fat.
Fried foods, fried snacks, bad fats, crispy pork, pork legs, chicken skin and French fries are all sworn enemies that cause the body to receive too much fat and gain weight. Men should therefore avoid these foods and choose to eat boiled, steamed or salad foods instead because they provide less energy and are truly effective in helping you lose weight.
6. Exercise regularly.
Exercise regularly at least 3-5 days a week for at least 30-60 minutes each time. It doesn’t have to be too strenuous, you can start with light activities like walking or running on the treadmill. Focus on exercising your whole body instead of focusing on one part of the body and gradually increase the intensity of exercise, alternating between hard and light exercises or using any type of exercise equipment. This will help your body burn calories more efficiently.
7. Reduce your intake of starch.
People who are trying to lose weight are often afraid of eating too many carbohydrates and may avoid them altogether. However, they may forget that the body still needs all five food groups to function properly. Therefore, reduce the amount of carbohydrates instead of eliminating them altogether and increase the amount of vegetables and fruits to feel full and help you lose weight effectively. Otherwise, choose quality carbohydrates such as brown rice, quinoa or whole wheat bread.
Weight loss for men is a simple process that, if followed, can be effective in reducing weight in a natural and sustainable way. Incorporating these methods into your daily life will help men achieve their weight loss goals without feeling like they are missing out on anything. If you are serious about starting your weight loss journey, prepare yourself both mentally and physically, as well as equip yourself with the necessary tools, then you can start building a fit and firm body.