Ways to Lose Weight for Men – Not Difficult, but Long-term Results
For men who have problems with being overweight and affecting their figure or being overweight and affecting their health and want to lose weight but don’t know which method to use to lose weight for men, in this article to lose weight for men that can be applied to yourself.
Check your body before starting to lose weight.
Before starting to lose weight, you must examine your body to see what your current weight is and what your body structure is like in order to consider choosing the weight loss method for men as desired. You may start by calculating the BMI (Body Mass Index). Which is a value that measures the balance of weight and height in order to assess your physical condition. It can be calculated using the formula:
BMI = Weight (kg) / Height (m) x Height (m)
- BMI less than 18.5 = below standard, should gain weight and exercise.
- BMI between 18.5-22.90 = normal. Weight should be maintained within the standard range.
- BMI between 23-24.90 = overweight, should lose weight and exercise.
- BMI between 25-29.90 = Obesity level 1, should quickly lose weight and exercise to reduce the risk of obesity.
- BMI more than 30 = Obesity level 2, should quickly lose weight and exercise to reduce the chance of serious diseases.
However, it can be considered in conjunction with the waist circumference. If the waist circumference exceeds the height/2 in centimeters, along with a body mass index exceeding 25 kg/m2, it will be considered as central obesity. However, if the waist circumference does not exceed but the body mass index exceeds, it may be because we have a lot of muscle mass.
Therefore, if you want to lose weight to get your body size back to its original proportions, you may start with diet control. Or if you want to lose weight เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย while building muscle, you will have to control your diet by focusing on eating protein along with exercising.
Here, we will introduce ways for men to lose weight that will help you lose weight and have long-term health, as follows:
1. Strictly control the calories of the food you eat.
The way to lose weight for men in 1 month that will show the change is to control calories because the weight that goes up or down usually depends on the food you eat each day. If you normally eat more calories than your body needs each day, it will cause fat to accumulate in various parts of your body.
Therefore, the way to lose weight for men by controlling calories is to eat calories less than the body needs by about 500 calories per day. For example, normally men need 2,500 calories of energy per day, so reduce the amount of food consumed to 2,000 calories per day. For those who think that counting calories in each meal or each day is difficult, you can create a men’s diet table to help you see the amount of calories received each day more easily.
2. Eat enough protein.
Eating protein is one of the weight loss methods for men that will be effective only if you eat enough. Protein helps to accelerate the metabolism, allowing the body to burn energy efficiently while still maintaining muscle mass. However, eating protein must be done in moderation. Not too much, otherwise it will make the kidneys work harder and deteriorate.
If you want to eat protein as a food for men to lose weight. How much protein do you need to eat to help you lose weight? In this case, you should eat at least 1.2-1.5 grams of protein/1 kilogram of body weight. For those who also exercise to build muscle. You should eat at least 2-3 grams of protein/1 kilogram of body weight. You can choose to eat protein from lean meat, eggs, milk, nuts. If you don’t have time, you can also eat whey protein.
3. Reduce your intake of sugar, refined flour and fat.
Sugar, refined flour, and fat are obstacles that prevent weight loss from reaching the target. Because sugar, refined flour, and fat affect weight loss as follows
sugar
- Stimulates the secretion of insulin, making it easier for fat to accumulate.
- Stimulates appetite, causing frequent hunger
- Increase free radicals in the body
Bleaching powder
- Increases blood sugar levels, making it easier for fat to accumulate in various parts.
- Increases appetite
fat
- If you eat a lot, the unused fat will easily be stored in various parts.
- It takes quite a long time to burn.