Weight-Loss Meal Strategies for Men

Many men want to lose weight in order to live healthier, happier lives. Shedding those extra pounds can give men a major confidence boost in the office, at the gym and in the bedroom. Of course, exercise is an essential part of any weight-loss plan. However, you will need to complement your workout efforts with a balanced diet conducive to weight loss. Follow these basic meal strategies to slim down and build lean muscle mass.

Breakfast

• Eating a balanced breakfast is key if you want to lose weight. Guys who skip breakfast are actually more likely to have weight problems than those who consume healthy foods early in the morning. Prepare a hard-boiled egg to eat with a whole grain English muffin. A bowl of oatmeal topped with raisins or fresh fruit is another solid breakfast option. Avoid fattening foods such as doughnuts, bagels, sugary cereals and toaster pastries. Hydrate your body as well. Drinking tea instead of sweetened coffee or juices is a low-fat and low-calorie approach for your morning meal.

Lunch

• Sandwiches are usually the food of choice for lunch. This is fine if you are trying to lose weight, but you need to make sure you are eating the right kind of sandwich. Avoid white bread and bagels. Instead, select a whole-wheat bread. The complex carbohydrates will give you energy and do not convert as rapidly into fattening sugar molecules. Top the bread with mustard, not mayonnaise. Use turkey or chicken breast instead of beef and pork. Lettuce, tomatoes, onions and pickles are all good choices to finish off the sandwich. Do not use cheese. It is a good source of protein, but it also has many unnecessary calories. Eat carrot sticks and cashews with your sandwich. These are healthy replacements for the standard potato chips and soft drinks most people consume at lunch. Drink two or three glasses of water to stay hydrated and stave off hunger for the rest of the afternoon.

Dinner

• Make sure to eat dinner before 7 p.m. if possible. The later you eat, the less time your body has to burn off the calories consumed before bedtime. Limit your consumption of carbohydrates. Whole-grain brown rice is a solid choice for the carbohydrate component of the meal. You can also substitute lentils or other legumes. Choose fish or chicken as the meat component. Fish is a healthy source of protein and omega-3 fatty acids. These nutrients help your body to function properly and form lean muscle that burns off calories more efficiently. Salmon, tuna, trout, perch or any other fish will do. You can grill the fish, fry it in olive-oil or bake it in the oven with some fresh herbs like oregano or basil. Boil broccoli or cauliflower to round out the main course. Instead of butter, season your food with salt, pepper or hot sauce. Limit daily consumption of salt as a seasoning to less than one teaspoon, if possible. Eat a simple salad as a side dish, avoiding ranch dressing and other creamy condiments. Balsamic vinaigrette is a healthy option. Again, drink plenty of water to fill your stomach and stay hydrated throughout the evening. This will facilitate the weight loss process.