Achieving and maintaining a healthy body weight has many benefits, beyond improving your confidence. According to the Centers for Disease Control and Prevention, losing just 5%-10% of your body weight can result in significant improvements to blood sugar, cholesterol, and blood pressure levels. Finding a safe, sustainable, and effective weight loss program for men may be challenging. This article will explore some of the best Weight Loss Plans For Men, including diets and exercise regimens specifically tailored for men. We will also discuss what factors to consider before starting any weight loss plan.
Many plans promise weight loss, and they can be tailored to men. They range from scientifically based diets to restrictive fads that demand meticulous calorie tracking. There are also a variety of weight-loss workouts, including bodyweight exercises, home training, and gym routines.
Most experts agree, however, that a weight-loss plan should include both dietary and exercise changes for maximum effectiveness.
Mike Silverman is a certified trainer and editor of the workout program. He says that "you can't beat a bad diet." You can work hard and lift heavy weights, but if you eat a lot of beer, tacos, and birthday cakes, your results will be poor.
One review published in Journal of the Academy of Nutrition and Dietetics concluded that weight management programs that combine dietary changes with physical activity are more effective at achieving long-term weight reduction than programs that focus solely on exercise or diet.
Experts note that a caloric surplus (where you burn more calories than what you eat) is the primary driver of weight loss, regardless of which diet you follow. It is for this reason that a high-protein diet appears to have such positive effects on body composition. There is evidence suggesting that higher-protein diets can promote weight loss through mechanisms related the thermic impact of feeding (the energy required to digest and process food) as well as by promoting better satiety.
There are many eating patterns recommended by experts that can help men lose weight. Here are some of the best recommendations.
Julie Miller Jones, Ph.D. is a board certified nutritionist and scientific adviser for the U.S. Food and Drug Administration and Joint Institute of Food Safety and Nutrition at the University of Maryland. She recommends that men who are interested in losing weight follow the DASH Diet.
The DASH diet was originally developed by the National Heart, Lung and Blood Institute in order to reduce blood pressure. It provides guidelines on how many portions of each food group should be consumed each day. The diet emphasizes fruit, vegetables, whole grain, low-fat dairy, vegetable oils, poultry and fish. This eating plan does not require calorie counting, but it does limit sodium intake daily to 2,300 mg or less. The plan also suggests limiting saturated fats, tropical oil and sugar-sweetened drinks.
According to Dr. Miller Jones, the DASH Diet is not too restrictive and can easily be followed over a long period of time. She says, "I always tell people that they should not go on a restrictive diet for the rest their lives." "There are no forbidden food, only foods you should select infrequently. The DASH diet supports that mantra."
The DASH diet, which is known for its heart-health benefits, such as lower blood cholesterol and LDL, can also be helpful for weight loss. It encourages whole foods that are nutrient dense and physical activity. A review of 13 studies found that a DASH low-calorie diet is more effective at weight loss and fat reduction than other low-calorie dieting.
Joan Salge Blake is a registered dietitian at Boston University and teaches nutrition. She recommends the DASH Diet as well as the Mediterranean Diet for weight loss in men. Salge Blake says that both diets are supported by research, and they have shown to reduce heart disease risk, which is the number one cause of death for Americans, particularly men.
Olive oil is a healthy fat that can be included in the Mediterranean diet. Red meat and sugar should be restricted, but no food is excluded.
A 2020 study showed that greater adherence of the Mediterranean diet is associated with a two-fold greater likelihood to maintain weight loss. Researchers suggest that the Mediterranean diet's increased fiber and protein intake may have contributed to this. Both can enhance feelings of satiation and fullness.
The Mediterranean diet is not only associated with weight loss but also with a number of health benefits. These include a lower risk of metabolic syndrome, type 2 diabetes, and high blood pressure. Salge Blake points it out that the Mediterranean diet may help prevent heart disease. According to the CDC, one in four men die from this condition.
The practice of intermittent fasting has been linked to a variety of health benefits. Intermittent fasting involves cycling between eating and fasting in a given time period. One of the most popular variations of this is 16/8 fasting. This involves fasting for sixteen hours and restricting food intake to eight hours each day.
Amber Dixon, a registered dietitian in Chicago, says that "this helps reduce insulin levels which can help you lose fat." Dixon also points out that fasting forces the body into ketosis which is a metabolic condition where the body uses fat as fuel instead of sugar.
One review of 27 studies revealed that intermittent fasting was as effective as a diet with a restricted calorie intake when it came to weight loss. Studies reported an average weight reduction of 13% with no side effects.
Dana Ellis Hunnes Ph.D. is a senior clinical diettitian at UCLA Health. She recommends a plant-based, whole food diet to men who want to lose weight. Plant-based foods are rich in fiber and fruits and vegetables that are satiating, anti-inflammatory and fuel for your brain and muscles.
Research suggests that plant-based foods can be beneficial for weight management, in particular. They may help to prevent obesity and overweight, improve the quality of diets and promote weight loss.
Dr. Ellis Hunnes notes that, in addition to promoting weight loss, plant-based diets also promote muscle growth, decrease inflammation, and provide an abundance of essential vitamins, minerals, and nutrients. Additional research indicates that plant-based foods may also protect against chronic diseases like cancer, heart disease and type 2 diabetics.
When it comes to a long-lasting and sustainable weight loss, staying active is as important as changing your diet. Experts recommend a few workouts for weight loss.
Silverman says, "Overall I'm a huge fan of HIIT with weights for weight loss." According to the National Academy of Sports Medicine, High Intensity Training (HIIT), can provide many of the same benefits as other forms of physical activity in a much shorter time period, including an increase in fat burning and muscle definition.
HIIT is a combination of high-intensity, short-duration exercises with lower-intensity movements that allow for active recovery. According to NASM, the exercises should be performed with maximum intensity for 10 to 15 seconds followed by a short active recovery. This is usually just enough time to catch your breath.
Silverman's "weight-loaded" version of HIIT is a high-intensity workout that uses equipment such as dumbbells or plates to add resistance.
Silverman says that using Tabata, kettlebells, battleropes and medicine balls to perform interval training can help most men lose weight quickly. Use moderate weights, and keep your form strong.
According to a study published in BMJ, HIIT led to similar weight loss than moderate-intensity training that includes activities such as biking or jogging. HIIT, however, was more effective in improving cardiorespiratory health within a shorter time period.
Circuit training is an exercise type that involves performing eight to ten exercises (one after another, with little rest between them) for a certain number of repetitions. According to NASM, you can usually repeat each exercise one to three more times. Circuit training can include exercises such as push-ups, jump squats and mountain climbers. NASM states that circuit training is a good choice because it does not allow for much rest, and therefore keeps your heart rate high, burning more calories.
Marisella Vilno, personal trainer in Hampton Bays (New York), says that she loves circuit training because it is fast and offers some cardio benefits. She suggests aiming for three sessions per week, including a mix of exercises such as squats and rows, or deadlifts.
P90X is an at-home 90-day workout program that combines strength training, yoga and plyometrics with cardio and stretching. Rob Wagener is a certified personal trainer, and the founder of Fizzness Shizzness, a fitness blog. He says that "P90X remains, in my opinion one of the best exercise plans for men looking to lose weight, and tone up their body."
The company claims the program works because it introduces new exercises to challenge your muscle and prevent your body adapting to your exercise routine. A very small study showed that exercise variations were as effective as the same workouts in improving muscle strength and thickness, but they had a greater positive impact on motivation.
Wagener explains that P90X can be used by anyone, regardless of their fitness level. Wagener also points out that the P90X program is comprehensive and targets many areas of the body, while incorporating cardio and HIIT.
When choosing the right weight loss program for you, you need to consider several factors.
It's important to choose a plan that fits your lifestyle and your preferences. It will be easier to follow in the long run and set you up for success.
Salge Blake emphasizes that it is important to choose a weight loss plan which promotes healthy habits, rather than a quick-fix solution. She says that it shouldn't just be a weight-loss diet, but a way of eating for long-term good health.
Avoid diets and workout programs that promise to help you shed weight quickly. The CDC states that those who maintain a weight loss rate of one to two lbs per week will be more successful in keeping the weight off over the long term.
Villano says that setting realistic goals when exercising is important. She says that beginners or people who are just getting back into exercise should take their time. She says that sometimes we make plans we can't keep, and we give up.
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