Weight Loss Tips for Men
Many weight loss tips are targeted specifically towards women. Men, it seems, very rarely get a look. What's more, most of these articles repeat the same old advice that you've heard a hundred times before. But isn't there anything new or different out there? This article is different: we're going to focus our attention specifically on weight loss tips for men, while also discussing some lesser-known weight loss tips that you probably haven't seen elsewhere.
Weight Loss Foods
Eat More Peppers
Capsaicin is the active ingredient in chilli peppers that produces their hot and spicy flavour. Many experts have suggested that consuming more capsaicin can help to activate your body's metabolism, causing stored energy to be used more quickly. Eating more peppers may therefore be an effective (and tasty) way to burn more fat. To examine these supposed benefits, a meta-analysis was conducted in 2014. Scientists gathered results from 10 previously published trials linking capsaicin to weight loss. Studies like this are often referred to as “meta analyses” and are considered to be the ‘gold standard' in scientific investigation, providing an exceeding high level of reliability. The results of this particular review found that ingesting capsaicin before a meal can reduce your energy intake by as much as 74 calories. The study concluded that “daily consumption of capsaicinoids may contribute to weight management through reductions in energy intake.” Following rigorous analysis of the compiled data, the authors of the study suggest that the minimum dosage you need to take in order to achieve similar results is 2mg of capsaicin. Although 74 calories may not sound like a lot, when you're trying to lose weight every little trick helps. Capsaicin is most popularly and readily available through different peppers, such as:
- Cayenne peppers
- Jalapeno peppers
- Habanero chillies, and
- Bell peppers
The most potent concentrations of capsaicin tend to be found in the spiciest peppers, which many people find difficult to stomach. The key is to start off slowly. Peppers and chillies are ranked using a measurement scale called Scoville Units. The more Scoville Units a pepper has, the hotter it is. For example, a common jalapeno pepper can have anywhere from 2,500 to 5,000 Scoville Units, whereas the world's hottest pepper, the Carolina Reaper, has 2.2 million. Start off at the very bottom of the scale and see if you can stomach it, then ever so slowly work your way up until you can manage cayenne. If heat and spice really don't agree with you, dietary supplements that use concentrated capsaicin extracts are readily available. These make it much easier for you to maintain consistent and high-quality daily doses in an effort to support healthy weight loss. Shop for capsicum supplements here.
Increase Your Fibre Intake
There are two different kinds of fibre, each as vitally important as the other when considering their benefits for weight loss.
Soluble fibre, when ingested, mixes with the water in your stomach to create a gel. A lack of soluble fibre can lead to a range of digestive health problems, including constipation. The gel-like consistency of soluble fibre can also help to catch some of the unhealthier sugars and fats found in your diet, preventing your body from absorbing them.
Soluble fibre can be an extremely useful tool when trying to control your appetite. Increasing your intake of soluble fibre helps to fill up your stomach, meaning that there's less room for food. This, naturally, can help to control your appetite, making soluble fibre a fantastic weight loss tip for men to take advantage of.
A review published in 2001 looked at the relationship of dietary fibre and weight regulation, and wrote that “published studies indicate that consumption of an additional 14g/day fibre for more than 2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9kg over 3.8 months.”
Insoluble fibre helps to ease the digestive process and adds bulk to your stools, by encouraging food to move smoothly through the gut. When this happens, your body has less chance to absorb calories from your meal, which are instead flushed out with the fibre. Once again, therefore, fibre can form an integral part of a healthy weight loss program. Current government guidelines recommend that adults aged 19 to 64 should aim to get 30g of dietary fibre a day, and thankfully there are plenty of foods for you to choose from. Most fruits, vegetables and crops contain high levels of fibre. A great example is avocado, where a single 100g serving contains 28% of your recommended daily fibre intake, together with other beneficial nutrients like omega fatty acids and vitamin C. One of the easiest ways you can get more fibre into your diet is to substitute them for traditional snacks. Snacking throughout the day on crisps and chocolate bars can play a huge role on unwanted weight gain. Instead, opt for healthier alternatives like pumpkin or sunflower seeds, which can curb your appetite without the excessive sugars and fats. If you'd like to find out more about how to boost your fibre intake, read our more in-depth HealthyLife article here.
Ensure You Have a Cheat Meal Once a Week
Maintaining a well-balanced, healthy diet day after day can be very demanding. If you don't give yourself a break from it then you may eventually become frustrated, increasing your likelihood of calling it quits. The last thing you want to do is burn yourself out, so cheat meals, despite their unhealthy nature, can be beneficial for your overall dietary plans. The key to a good cheat meal is understanding that, yes, you're allowed to treat yourself, but don't go overboard. Moderation is the key, and even unhealthy takeaway meals should still be avoided. The more you cheat, the harder it's going to be for you to get back into the rhythm of clean, healthy eating. The easiest way to make sure you strike the optimal balance between dieting and treats is to follow a rule of 90/10. 90% of your weekly diet should be tailored and focused towards your weight loss goal, whereas the other 10% should be there for you to indulge and let your taste buds go wild. Just remember that you're allowed cheat meals, and not cheat days. A whole 24 hours of unhealthy, unrestricted eating is likely to put you back at square one with weight gain, so be strict.
Exercises for Weight Loss
Exercise is the other area that you'll need to address if you want to achieve the best weight loss results possible.
The NHS currently recommends that all adults aged 19 to 64 should be getting at least 150 minutes of moderate intensity exercise a week to stay healthy , which equates to just 30 minutes a day. Breaking up your weekly exercise regime into smaller chunks immediately helps motivate you to get off the sofa. Aerobic exercises in particular are thought to help promote healthy weight loss, because they cause the body to use up stored fat as a source of energy. Great examples of aerobic exercises you might want to consider including in your fitness plan include:
- Brisk walking, jogging or running (depending on your level of fitness)
- Tennis, and
Scientific study has also confirmed the effects that aerobic exercise can have on weight loss. For example, a meta-analysis study published in 2011 examined 14 different trials. In total 1847 patients were included in the study, which concluded that “moderate-intensity aerobic exercise programs of 6-12 months induce a modest reduction in weight and waist circumference in overweight and obese populations.”
Aside from helping to reduce the total amount of stored fat in your body, exercise is also essential if you're looking to help build muscle mass as well. Muscle weight and fat weight are two very different things, so you shouldn't be dejected if your muscle growth shows smaller overall weight losses on the scales. Alongside weekly aerobic exercises, you need to make sure that all muscles groups around your body get a good workout, to ensure that you stay as healthy as possible. Thankfully, many of these exercises can help to boost your metabolism long after you've finished in the gym, meaning that they too can be invaluable for a healthy weight loss effort. Here are some specific exercises for you to try, if your level of fitness and body allow it:
- Push ups
- Chin ups
If you're new to the world of exercise, then we'd suggest speaking to a fitness professional or your local GP to make sure that your body, specifically your heart, won't be put at serious risk. The aim is to lose weight, not injure your body, so know your limits and apply our suggestions accordingly.
Conjugated Linoleic Acid
Pairing a strength training routine with dietary support is a great way to help maximise potential muscle gain. One nutrient you may want to consider is conjugated linoleic acid (CLA), which is believed by many to improve your body's basal metabolic rate, as well as increasing your muscle to fat ratio. Although found in dairy products and meats like grass-fed beef, you may find supplementing with CLA to be much easier on a daily basis. Shop for conjugated linoleic acid supplements here.
For men looking to lose weight, exercise and diet are the two key areas that need to be addressed. Ideally, in order to achieve the best results the two need to go hand-in-hand to support each other. Although there's a lot that can and should be done to help support a healthy weight loss regime, it's important to remember to start off slow and build up at your own pace. Whether you choose to add a few chillies to your evening meal or start going for a morning walk before work, all of these smaller actions will eventually add up to create a comprehensive weight loss plan. Before making a large and drastic change, it's best to have a quick consultation with your local GP. They'll be able to provide more professional advice that will directly tailor your weight loss efforts to your health requirements. Some of the things we've mentioned, like spicy food and strength training exercises, may be a hindrance to your current health, so it's best to get the all-clear from your doctor before getting started.