First and foremost, we should not forget that the main rule for weight loss is to eat in moderation. Large amounts of food, which is never good for the body. However, it is good to eat – the eternal male weakness. Because women are used to restrict, for many men this can be a problem.
In this case it helps to choose the right diet for weight loss for men in a day. Eating at a certain time, in small quantities 4-5 times a day, to accustom your body to the limits removes the eternal feeling of hunger and reduce the volume of the stomach.
From fatty foods to give up is not worth it, but limit the amount. Of course it is better not to abuse the junk food, soda and other harmful products. Eating at night is bad for all, because the food is poorly digested and absorbed, increases the likelihood of excess body weight. The last meal should be 2-3 hours before bedtime.
Strategies for quick weight loss
Often obese boys and men tend to lose weight quickly as possible, which sets a target to lose in the gym to 4-5 kg of fat per month. However, the body is able to burn more than 400-700 grams of fat in a week — if you lose more weight, is water or muscle.
It is also important that these 400-700 g of fat is equal to a deficit of 500-900 calories per day. This is the reason why there is no need to reduce your meals more than 15-20% of daily calories — this will not help to lose weight and lose weight faster, but will only burn your muscles.
How to lose weight without dieting?
You need to understand that it is impossible to lose weight without dieting and avoiding harmful foods and other responsible for the fat food. As a result of active exercise in the gym or a long run, you will burn more than 300-600 calories.
In addition, there are special exercises for weight and 12-15 reps does not burn fat, as is often assumed. FitSeven repeatedly wrote, that the excess calories a lot easier, if you want to limit the stage of the mouth, not to burn, then workout.
How to lose weight man: the rules
The good news is that people lose weight is much easier than gaining muscle mass. This is the reason why you need to get rid of excess weight properly — otherwise you may run the risk of burning together with fat and muscles, thus become the owner of the flat body, with saggy skin.
- You must distinguish between the useful and the harmful of carbohydrates. If you want to lose weight, you need to abandon the fast carbohydrates with a high glycemic index (sweet, sugar, products made of white flour), rather than to give preference to green vegetables and cereals. Problem sweet is that it whets the appetite and makes you overeat.
- Speeds up metabolism training. Instead of running and other attempts to burn fat with cardio exercise weight training — this not only speeds up your metabolism and normalizes the metabolism, but will allow you to gain muscle mass to improve the body shape.
- Do not attempt to suddenly refuse to eat. A man with a dry body mass (weight minus fat) to 70 kg requires at least 2000 calories a day. Lower calorie content of the image, causing disturbances in the metabolism, increases the level of stress hormones and decreases testosterone production in the result, the body will strive to store fat instead of burning it.
- Use the fat burners. In the absence of, problems with heart, blood pressure and other contraindications, you can take proven fat burners and thermogenics — these dull the appetite, while at the same time increases the level of human activities. Despite the fact that it does not burn fat by themselves, they can help you in losing weight.
- Do not chase quick results. Too fast weight loss face, as the occurrence of health problems and return to a previous weight within a few months. If your goal is not only fat, but also maintain normal body weight, you must weight not more than 2-3 kg per month.
Running for weight loss
If your body weight 80-90 kg more and it never professionally learned to act, and then actively exercise on a treadmill break in your lap and not burn excess fat. Do not forget that efficient weight loss is important, not the choice of cardio (jogging or brisk walking) and heart rate.
Continuous training in heart rate zone (not less than 40-45 minutes at a heart rate of around 130-140 beats per minute), is the best way for proper weight loss. In addition, for the normalization of metabolism and levels of insulin in the blood for 3-4 hours before a workout, it is advisable not to eat anything.
Training on an empty stomach
For quick weight loss for men recommended for the slow and long cardio before Breakfast in the early morning hours. Despite the fact that doing sports on an empty stomach, is much more complicated, this is what causes the body to rebuild the metabolism and the active use of the reserves.
This is also an effective tool for weight loss is intermittent fasting — food is consumed only in the period from 12 to 20 hours each day, and the remaining 16 hours of the body is starving. Metabolism is not slowing down, because during the day the body gets enough calories.
To lose weight and get rid of excess weight, men and boys, it is advisable to re-consider about eating habits, and only then think about training. At the same time the process of weight loss must be gradual, otherwise will the body get rid of muscles.