Healthy weight loss tips for men

Men and weight – a weighty issue
According to latest figures from the National Health Survey in 27-8, men are more likely to be overweight than women, with 68 percent of men now being classified overweight or obese compared with 55 percent for women.

Unfortunately many overweight men don’t recognize their beer gut as a problem, with around 44 percent perceiving themselves as being an ‘acceptable weight’.

Being overweight increases the likelihood of many lifestyle problems such as type 2 diabetes, heart disease, high blood pressure, high cholesterol and sleep apnoea, many of which are preventable via healthy eating and exercise.

Weight that’s around the middle – the apple shape or beer gut that’s typical of men’s weight distribution – poses another health problem. It puts men at greater risk of heart disease and diabetes than women with their pear shape. This abdominal fat is much more metabolically active than weight on hips and thighs as it enters the main circulation far more quickly and sends up your cholesterol or blood sugars.

On the plus side, abdominal fat is much easier to shift, so once a man makes up his mind to eat less and move more, his weight loss efforts are rewarded much more quickly than most women’s.
What weight to aim for?
Use one of these weight measures as a goal for a healthy weight for yourself:
. Waist circumference
Run a tape measure around your waist at the largest part. Aim for a waist girth that’s less than 2 cm (4 inches) or 95cm (8 inches) if you’re of Asian descent.
2. Body Mass Index (BMI)
Work out your weight in kilograms and your height in metres. Divide your weight by your height squared. Your BMI should be less than 25. This applies to men over 8.
Top diet-wise steps for men
Forget the fads and supplements. Follow the basics and the weight will come off steadily.
. Aim to halve your alcohol intake. That male beer gut is not a myth – alcohol is a big contributor to kilojoules (calories). Stick to or 2 glasses of red wine a night, trade down to light or low-carb beer, intersperse a mineral water or soft drink when you’re out.

2. Keep portions modest. Unless you’re working out or in training, aim for no more than 2g meat or chicken or g fish. Don’t go back for seconds.

. Fill your plate with more vegetables or salad; cut back on potato, pasta and rice. A large baked/boiled potato or a cup of pasta/rice is ample for most men. Easy vegies for men to cook are tomatoes (also good for prostate health), broccoli, peas (frozen as nutritious as fresh), corn cobs, mushrooms and onions (good to barbecue along with the steak).

4. Steer clear of fast food with its super-sizes and artery-clogging saturated and trans fats. Filled rolls eg Subway, plain burgers, BBQ chicken, sushi rolls and Asian stir-fries with vegetables are usually healthier choices (but not always – it depends on the outlet). Say No to chips.

5. Swap white bread for wholegrain; trade in frosted flakes for high-fibre or

Free Weight Loss Tips…

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