How to lose weight man

It is not a secret that women are critical of themselves and their appearance, so the men of clementi, and if for women, the increase in volume life of 1-2 cm, it becomes an excuse to go to the gym, and then the man in the "beer" belly perceives as the norm (some even believe that he adds strength).

What should be the ideal weight for a man?

how to lose weight man

The most easy to understand, it is ideal if your weight, with the help of the calculation of the body mass index.

BMI is equal to weight in kg divided by the square of height in meters. BMI values from 19 to 25 is the norm. If your BMI is less than 19, is already a cause of worry, because the place has a lack of body mass. If the BMI is above 25, you have an excess of weight, and there are no excuses about age and strength will not dissapoint you. From the values of BMI of 30, you can talk about obesity.

For example, the ideal weight for men height: 180 cm should be in the order from 61,5 to 81 kg.

How to lose weight man

Then, it is discovered that he has an excess of weight. How to lose weight in a man?

In the first place, not to throw a time out from the frying pan into the fire. For example, it's not worth to start running for an hour every day, think about your joints – for them will be a severe burden, with your weight. Sport load is the need to enter gradually, starting with aerobic– detail walking, cycling. To begin with, as a minimum, stop using the elevators and escalators and go for a walk. Also included in your program of weight training exercise – that will allow you to build muscle mass and accelerate metabolism. A high metabolism helps just weight loss. That is, to lose weight man help you balanced exercise.

In the second place, do not rush. Many people wonder how to lose weight quickly a man, not caring at all of what the faster is the process of losing weight, the more stress for the body and the greater the chance that the pounds lost will come back immediately, as soon as you get in the rhythm of life. Then restructure your question: "how to lose weight quickly a man", and "how to lose weight a man for ever." However, if you, for some reason, it is important period of time (for example, you are gathered for a feast at the beach and worried about the idea of what impression you will make on her), the recommendations enough standard: to lose weight fast men within 3-5 days extremely restrict caloric intake, drinking yogurt and lots of water, don't eat meat, cereals, and leave the salt so the body will come out the excess water, cleans the intestine and reduces the volume of the stomach. But for the actual feeling of weight loss needs time, without harm to health you can lose no more than 1-1,5 kg in a week, more weight loss substantial is already detrimental to you.

Often, in order to lose weight, the men began to use drastic methods – for example, begin to die of hunger. But keep in mind, if you do not give the body the food – he "goes into hibernation", which significantly reduces the metabolism and slows down all processes, and at the first opportunity begins to accumulate fat mass. Or who want to lose weight, the men begin to wear a prohibitive physical exercises, forgetting that such a load is quite extreme for the heart, blood vessels, joints and many other organs and systems of the body.

To lose weight a man, you need to create a deficit of 20% of calories per day – this will allow you to easily get rid of a couple of extra pounds and not harm your health. Then lose weight at home the male helps the calculator (to count calories) and a little bit of prudence and patience. A small calorie deficit in conjunction with reasonable physical exercise can help you lose weight a man without stress and radical changes, and also – without damage to health.

The rate of calories for men

slimming diet

Daily intake of calories for men is calculated according to the following formula:

10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5

Is the basal metabolic rate, i.e. the calories your body needs to maintain its vital processes. Now depending on the type of physical activity, numbers, basal metabolic rate must be multiplied by the coefficient of physical activity:

1.2 –moderate physical activity, sedentary work;

1.375 –moderate exercise, workout 1-3 times a week;

1.4625 –average physical activity, exercise 3-5 times a week;

1.550 –intense exercise 5 times a week, the physical activity;

1.6375 –exercise every day, high physical activity;

1.725 –intense workouts daily or two times a day;

1.9 –daily, intense training or exercise twice a day, hard physical work, health, etc

We learn the rate of calories for a man of 30 years old, height 180 cm, weight 90 kg.

10 x 90+6.25 x 180-5 x 30+5=1880 kcal is the basic metabolism. Let's assume that the man works as a programmer and he is very low physical activity. 1880 x 1.2=2256 kcal. Now we need to lose weight man by our example, need to create a deficit of 20% of the calories. That is, for weight loss his daily calorie intake must be 1804,8 kcal.

How to lose weight in the house of a man

Lose weight at home the male helps her friend or companion, that will be the time to take the forbidden sandwich and to check the size of the portions. But seriously, in reality lose weight a man in the home is not difficult. To limit the calories, we have already said. Now a bit of a diet.

The man diet will have to exclude everything that he loves. The ban covers the following products:

  • white bread;
  • fat meat;
  • meat products and finished products;
  • sausage and sausage;
  • potatoes and pasta in unlimited quantities;
  • aeration;
  • sweet;
  • chips, popcorn and other fast food;
  • gnocchi;
  • flour;
  • sugar;
  • fat, spicy, salty, and smoky;
  • fried food.

You can eat:

  • the vegetables and fruits, fruits of the forest;
  • lean meat, poultry, and fish;
  • mushrooms;
  • legumes;
  • cereals and grains (except monkey and white rice);
  • fruit and vegetable juices;
  • nuts, dried fruit;
  • milk and dairy products low in fat;
  • steamed, stewed, baked food and grilled dishes;
  • low-fat broths, herbal teas and tea without sugar.
lose weight for men

To lose weight, and in general always, you need to make sure to drink enough water. For an adult the minimum amount of water a day – 2 liters. Water is essential for all the internal processes of the body, and in the same way, when you lose weight, degradation products of fats need to display, so that it does not accumulate in the body, and also for this they need water.

Don't forget physically loads – moderate balanced workout 2-3 times a week will help you get rid of extra pounds and make your body in relief, to swell the muscles.

That is to say on alcohol. Rare is the man merely a glass of beer to watch a football game, right? But the beer, like all alcohol, high-calorie! Jug of beer is at least 250 kcal. And the snacks, fatty, fried, salty, carbs... In general, for a soulful evening in the good company of a man can consume without realizing it up to 5000 kcal. Not worth talking about, where those calories will go.