Men's Weight Loss Tips

Men's weight loss can be quite a challenge. Men tend to eat bigger portions and use food and beverages as a way of male bonding. These combined factors can lead to increased belly sizes, which can then lead to increased risks for heart attacks. Because of this, men need to adopt special strategies in weight loss, from how to hit the gym to curbing the weekend diet.

Portion Control

• One of the tougher challenges for men losing weight is curbing the appetite and portion control. Some men are used to eating large steaks and double-patty burgers and downing bigger drinks in comparison to their female counterparts. Although men require more calories to maintain bodily functions, they must be aware that larger portions can lead to increased fat and sugar calories. Men should aim to slowly reduce portion sizes and replace any "empty" stomach feelings with more vegetables or healthy, filling snacks. For example, instead of eating the 16 ounce Porter House, trim the fat, cut it to 12 ounces and top it off with an apple. Consider drinking a glass of water at the beginning of each meal to help curb the appetite, as well.

Gym Strategy

• Some men tend to go all-out when they hit the gym, shooting to see how much they can bench press or curl. However, overdoing it in the gym can lead to damaged muscles and essentially slow down weight loss due to injuries. If lifting weights is the exercise of choice, men should focus on progressing from lean muscle building, via more reps and less weight, to bulk muscle building. This will help balance weight gained from muscle building versus weight lost from fat burning.

  A full day's muscle rest between lifting sessions allows the body to repair and rebuild muscles; however, cardiovascular exercise can still be done on those days. If hunger strikes hard after work outs, satisfy them with protein-rich snacks like nuts or protein shakes. This will calm the hunger pangs and speed up muscle growth.

Prepare for the Weekend

• When out at the big game or bar with their friends, men might be more susceptible to busting the diet. However, strategic preparation can stave off temptation. Men should eat something healthy and slightly filling before leaving so that they might eat smaller portions when dining out. They should also make food exchanges, such as chicken tenders versus chicken wings, as tenders have less fat, and putting any sauces on the side. Skip value meals and instead go for downsized versions. If indulging in alcoholic beverages, mixed drinks can pack unnecessary calories from sugars and syrups. Men should stick to lighter affairs in smaller glasses instead.