How to lose weight for a man

Overweight – This is not only a women's problem, but also a man's. But at the same time, although the problem is one, the ways to solve it for women and men are different. Therefore, today Estet-portal will talk about how to lose weight for a man.

When the average overweight man hears about losing weight, he already imagines how instead of meat he will be offered lettuce leaves, and instead of going to the pub with friends – classes in the fitness club. And it is clear that, having imagined all this, a man does not want to lose weight and waste time on unpleasant things.

But how can a man lose weight if he does not want to give up meat or gatherings with friends? The answer to this question is simple – learn to enjoy weight loss. Of course, you will have to follow a special male diet, which is quite a lot of meat, and use physical activities that involve socializing with friends.

Diet for weight loss for men

Men's diet is significantly different from women's. After all, the male body requires a special approach. So men need a lot of calories, and for some types of foods forbidden for women, the male body has a completely different reaction. We present to your attention the basic rules of the diet for men:

1. The daily calorie intake must be at least 1.6 thousand kcal, but it must not exceed 1.8 thousand kcal.
2. The amount of liquid to be drunk per day should be calculated according to the scheme: 1 kg of weight = 30 ml of liquid. That is, if your weight, for example, is 100 kg, then you should drink at least 3 liters of liquid per day.
3. In addition to water, you can drink tea, weak coffee, fruit and vegetable juices during the day. Adding sugar to drinks is prohibited.
4. There must be at least 4 full meals per day.
5. During the day, as a snack, you can eat any one fruit, a handful of nuts or dried fruits.
6. All meals must be boiled, baked or steamed.
7. Lemon juice and vinegar can be used as a salad dressing.
8. Seasoning of dishes with herbs and spices is allowed. Salt is excluded from the diet.
9. Allowed amount of alcohol per day – 250 ml. It is better to choose naturally fermented drinks that do not contain added sugar and yeast.

In addition, under a complete ban, for use during the diet, were:

• sugar and salt;
• smoked meats;
• fried foods;
• fatty meat;
• white flour bakery products;
• mayonnaise;
• butter and sunflower oil.

It is also worth noting that in the menu below, we did not put down the exact number of products, as this is individual. To figure out how much one serving should be, put your palms together so that your thumb is on top. Then open them without tearing off the lower edge of the palm and all fingers except the thumb. Made? This is the portion of food your body needs.

Diet menu for men

Of course you won't be constantly measuring your portions with your hands. Therefore, remember that the average portion of meat or fish should not exceed 120 grams, and a side dish or salad – 300 grams. And now, when we finally figured out the portion, we can proceed to the direct diet menu for men. Check out sample daily meal options:

For breakfast you can eat:

• Sandwich with bran bread, lean ham or chicken breast, cheese slice and vegetables;
• vegetable salad and a piece of fish or chicken;
• two omelet – three eggs, a slice of bran bread;
• fish cake, mushrooms and a slice of dark bread;
• steamed or stewed vegetables with spices;
• any milk or water-cooked porridge with fruit;
• muesli and toast with a slice of cheese;
• natural yoghurt and cottage cheese with fruits.

At lunch, you need to eat something liquid and a second:

• cheese cream soup and jacket potatoes with chicken breast;
• vermicelli soup and beef liver with mushrooms, two tomatoes;
• mushroom cream soup and spaghetti with vegetables and meat patty;
• ear and cabbage rolls;
• vegetable soup, pasta (from durum wheat) with meat and vegetable salad;
• Green borscht and warm meat salad.

For an afternoon snack you can eat:

• vegetable salad with soft cheese (e.g. Greek);
• fruit salad dressed with natural yoghurt;
• cottage cheese with nuts and/or dried fruits;
• raw fruits or vegetables;
• boiled egg;
• two egg omelet;
• Sandwich with bran bread and lean ham.

The last meal can be:

• seafood and fresh vegetable salad;
• sandwich with a piece of chicken or fish, vegetables and a slice of cheese;
• fish fillet, poultry with toast;
• steamed vegetables;
• toast with tomato, radish and cheese;
• citrus and cottage cheese salad.

Of course, these are just examples of what your meals during the day might look like. The main thing is to correctly distribute the time so that throughout the diet, and possibly after it, eat at the same time every day. Keep proportions and fantasize, then the diet will be not only healthy, but also tasty.

The duration of this male diet depends only on you. That is, it lasts exactly as long as the kilogram you want to lose.

Complex of exercises for weight loss for men

So that the diet gives the best result, and the body not only loses weight, but also tightens up. This, of course, requires physical activity. It is not necessary to exhaust yourself with constant training, but for 15 minutes – 20 a day can be given. It is also worth remembering that for sports you need to choose special shoes and clothes that will be easy and comfortable for you to practice.

Exercise options for every day:

• Regular jog. This is the basis of physical activity. To begin with, you can run at a moderate pace for about one – two kilometers per day.
• Next, you can add squats to your run. It is best to gradually increase the number of squats by adding five per day. The principle is that if today you squatted 5 times, then tomorrow you need to squat already 10 times, and the day after tomorrow 15, etc. You can stop at 50 & ndash; 60 squats a day.
• In the warm season, jogging can be supplemented with a variety of sports games. After all, it will be both useful and interesting at the same time.
• You can also use a special set of exercises for weight loss for men.

Remember not to overload your body with exercise. After all, overweight people with a sharp increase in physical activity may have heart problems.

Finally, I would like to note that the success of a man's weight loss depends only on the man himself. Therefore, learn to enjoy what you do, and the results will greatly please you. And Estet-portal sincerely hopes that our advice will help achieve the desired effect.

Three-minute exercises for the body will help you always be in good shape:

Source estet-portal.com