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Weight Lost Tips for a Fat Man

Almost 75 percent of American men are overweight or obese, according to the National Health and Nutrition Examination Survey. Being overweight increases your risk of diabetes, some forms of cancer, arthritis, sleep apnea and even premature death. Many of these health issues can be eliminated once you lose the excess weight through healthy eating habits and regular exercise.

  1. Calculate How Many Calories You Need

    • Calculate your Basal Metabolic Rate (BMR) or how many calories you should be eating every day. For men, the calculation is: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year). To lose weight, eat less than your BMR. Ideally you should eat 500 calories less per day. This will lead to 1 lb. of fat loss per week.

    Eat and Drink the Right Foods

    • Eat low-fat, low sugar and low calorie foods whenever possible. Choose lean proteins as well as fresh fruits and vegetables and avoid processed foods containing added fats and sugar. Also avoid drinking your calories. A medium café latte, for instance, can have as many as 265 calories while a bottle of cola contains 227 calories. Choose water or plain coffee as a way to reduce your calories throughout the day. Similarly, cutting down on alcoholic drinks will help you from consuming unnecessary calories, or calories with no nutritional value.

    Workout Regimen

    • Perform a cardiovascular exercise for at least 20 to 30 minutes a day to raise your heart rate, burn calories and raise your metabolism. Getting part of your caloric deficit from exercise will allow you to continue losing weight while still eating a healthy amount of calories. Also add resistance training to your day. Resistance training will help you build muscle which is metabolically active. This means that muscle actually burns calories, so the more muscle you have, the more calories you are burning, even when you are asleep.

    Rest

    • People who are less stressed and get eight hours of sleep have better weight loss results than those who are constantly stressed or sleep-deprived. A study at Columbia University also found that adults who are sleep deprived eat almost 300 calories per day more than people who are well rested. Furthermore, those extra calories came mainly from saturated fat.

    Write it Down

    • Keep a food journal of what you eat and how often you exercise. This will help you track your caloric deficit. Many people underestimate how much they eat. Writing all your meals and snacks and liquids down will help you be more accurate. It also forces you to look at the nutritional labels on the foods you are eating so that you know exactly what you are putting into your body.

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