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Men: Encourage healthy and efficient weight loss to feel your best

Men: Encourage healthy and efficient weight loss to feel your best

Although men tend to lose weight at a faster rate than women, there are still things you can do to encourage healthy and efficient weight loss. There is nothing worse than not knowing what to do as you begin to get in shape. By eating the right types of foods and getting the nutrients you need, while also exercising your entire body, you can lose weight and feel your best. Keep in mind this advice to help you in your weight loss journey.


Do

Do exercise

The fastest way to lose weight is through burning high volume calories. Men tend to burn more calories than women, thus adopting an aerobic routine that incorporates total body movement, such as plyometrics, swimming, cross country skiing – at a high intensity, ensures high caloric output. High intensity is defined as a level of exercise where the heart rate is at least 70% of the heart rate maximum. Investing in a heart rate monitor can help reduce wasted time and effort and help ensure that time spent exercising is idealized.

Do cut starchy carbs

Grains including wheat, which is the ingredient in pasta, provides a source of energy, but takes its toll on the blood sugar. The higher the dietary intake of starchy foods such as potatoes, white rice and white bread cause insulin resistance which reduces fat burning and may slow metabolic rate. Reducing dietary refined starches, and simultaneously increasing dietary proteins from skinless chicken breast, hard-boiled eggs, Greek yogurt, almonds and pumpkin seeds reduces catabolism (breakdown of muscle) and enhances exercise stamina.

Do ignite your metabolic rate

De-junk your diet by consuming real-whole foods, as nature intended, and eliminate junk foods like French fries and processed unhealthy snacks. These foods are metabolic blockers that contain genetically modified ingredients and rancid oils that promote weight gain.

Do set goals

Be realistic and set weekly goals. Establish an amount of weight you would like to lose per week and shoot for that goal. Keep a record of what works and maximize every aspect of it, including diet, exercise, and nutritional supplement routines.

Do eat vegetables

Vegetables are low in calories but high in fiber. Insoluble fiber helps normalize bowel movements, controls blood sugar and helps you stay fuller for a greater amount of time.


Don't

Do not stop eating

Fasting or reducing your amount of meals daily decreases your metabolic rate. Thyroid hormone, T3 (the most active thyroid hormone) digresses and slows down protein synthesis, decreases sugar breakdown, and ultimately slows down weight loss.

Do not cut out fat

Essential fatty acids such as, omega 3 and omega 6 fats from krill oil and flaxseed oil are anti-inflammatory and block the absorption of bad fats. It takes fat to burn fat. However, you should cut out bad fats like saturated fats from red meat and dairy.

Do not only do cardio

Aerobic exercise elevates heart rate and stimulates metabolic rate, however including strength exercise to the routine, such as weight training or resistance work, increases lean muscle tissue and absorbs free floating sugar – sugar that may turn to fat.

Do not maintain a negative frame of mind

It’s essential to visualize your outcome, control your emotional state, and keep a positive mindset if you want to maximize weight loss. Keep a record and set goals that are realistic and achievable.

Do not forget to hydrate

Proper hydration reduces food cravings, makes you fuller, and aids in detoxification. Toxins are fat-soluble and prevent weight loss. Adequate fluid intake may aid in the elimination of these unwanted toxins.


Summary
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By cutting out bad fats and starches and working out effectively to promote whole body, high intensity calorie burning, you can and will lose weight. If you ever find yourself in need of some extra advice, contact a weight loss professional like a personal trainer, physician, or health coach to help kick your weight loss into high gear.


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Photo Credits: Proud and joyfull young males by Flickr: Tjook; Check Man, Cross Man and Jump Man © ioannis kounadeas - Fotolia.com

Dr. Michael WaldDirector of Nutrition

Dr. Michael B. Wald, Director of Nutritional Services at Integrated Medicine of Mount Kisco, NY, is one of the most highly qualified doctor of nutrition in the United States. In practice for twenty-two years, Dr. Wald appreciates the importance ...

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