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Diets for a 190 Pound Man

Dieting can certainly be a challenge but it does not mean depriving yourself. The most important part of dieting is to ensure that you are being healthy. You are overweight if you are a 190 pound man and under 5-feet-10, according to Body Mass Index charts. There are many simple measures you can take to get healthy and svelte.

  1. Under 5-feet-10

    • Calculate how many calories you consume in an average day and create a diet plan that eliminates 500 to 1,000 calories. Make sure you incorporate lots of fruits and vegetables, whole grains, dairy and healthy proteins like seafood, eggs and nuts into your diet. For breakfast, eat granola or fruits with cottage cheese. Snack throughout the day on nuts or trail mix. Prepare a salad for lunch so that you are not tempted to go out for greasy food with coworkers. Grill a piece of fish and serve it with brown rice and vegetables. Cut down on alcoholic beverages and sodas. These changes should help you lose roughly one or two pounds a week.

    More than 5-feet-10

    • Since you are not overweight, do not make drastic changes to your diet. Small substitutions will help you shed a couple of pounds. For breakfast, make a smoothie using ingredients like bananas, yogurt and frozen fruits. Make sandwiches with whole wheat bread, not white. Eat brown rice or quinoa instead of white rice. When drinking alcoholic beverages, cut down on cocktails and beer and drink wine instead.

    Older Men

    • If you are older than 45, make changes in your diet according to the above instructions, but ensure you are getting the nutrients necessary for men of your age. Older men require lots of fiber so load up your breakfast smoothies with lots of fruit or put fresh fruit on your granola. Consume fat-free yogurt and milk to cut out unhealthy fats and increase your potassium levels. Snack on avocados and use extra virgin olive oil when cooking to up your healthy fat intake. Also cut down on salt to reduce your sodium levels and blood pressure.

    Exercise

    • Dieting alone will not help you lose any of those 190 pounds. It is important to add some exercise into your daily life. This does not have to be overly strenuous since you are not by any means obese. Walk to work when the weather is nice, or if it is too far, go for a walk with a friend or loved one for 20 minutes three times a week.

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