How to Reduce Weight for Men

Men who carry extra weight, especially around their waist, are at an increased risk for Type 2 diabetes, high blood pressure, heart disease and stroke. But they have nature on their side if they want to lose weight. Genetically, men tend to have less fat than women, more testosterone and more muscle tissue. This makeup makes it easier for them to lose weight -- as long as they do it right. Weight loss should happen at a gradual pace. Fad diets that drastically reduce caloric intake should be avoided because they can lead to weight gain, metabolic disorders, yo-yo dieting and nutritional deficiencies.

Instructions

• 1

  Lose weight at the rate of 1 to 2 pounds per week. According to the U.S. National Library of Medicine, this is a healthy weight-loss rate. Since a pound is 3,500 calories, you can lose a pound per week by cutting 500 calories from your daily diet. Cutting 1,000 daily calories leads to a weekly loss of 2 pounds. You should not consume less than 1,500 calories daily without medical supervision.

• 2

  Take on healthy eating habits that you can maintain over a long period of time. Make healthy eating part of your new lifestyle. Avoid saturated fats, sugary sodas, caffeine and alcohol. Men tend to prefer meat over carbohydrates. By limiting fatty meats such as pork and beef and by eating lean cuts of meat such as chicken, fish and turkey, you can reduce your caloric intake. Consume protein from plant sources such as raw nuts and legumes. Get your carbohydrates from foods such as brown rice and whole-wheat pasta instead of from simple carbohydrates such as white bread and white rice. Include unsaturated, heart-healthy fats such as olive oil and canola oil. Drink water to stay hydrated and to promote digestive health.

• 3

  Avoid skipping meals because this triggers your body's famine alert, making it hold onto fat instead of eliminating it. Eat five to six, small portions per day to provide your body with constant nutrition and to stimulate your metabolism and eliminate cravings. Examples of small meals include a peanut butter or turkey sandwich on whole-wheat bread with a glass of skim milk or a side salad with broiled chicken breast.

• 4

  Go swimming, jogging, walking or biking to increase your metabolism and burn calories. Train at a moderate intensity -- breathing heavily but not gasping for air. Add variety by training on the elliptical machine or stair-climber, or participate in group sports such as basketball or soccer. Work your way up to 45 minutes of exercise, three days a week. Endurance sports will help burn calories and are an essential part of getting rid of excess weight.

• 5

  Add strength training exercises to your workout routine. Beef up your muscle tissue because it speeds up your resting metabolic rate and will add muscle tone. Adapt a whole-body routine that trains your arms, legs, chest, shoulders, back and stomach. Use a combination of free weights, weightlifting machines and your own body weight. Increase the amount of weight you lift as you get stronger. Again, train three days a week, 45 minutes per day.

• 6

  Perform strength training exercises such as biceps curls and triceps extensions for your arms. Do weighted squats and lunges for your legs. Tone your stomach with crunches and reverse crunches. Do overhead dumbbell presses for your shoulders, push-ups for your chest and dead-lifts for your back. Use heavy weights that will exert your muscles. Breaking down your muscle results in more muscle mass. The more muscle tissue you have, the more fat you will burn.

• 7

  Get seven to nine hours of sleep per night. When you sleep your body repairs itself so your waking hours are more productive. Lack of sleep can bring on cravings and result in overeating.