Weight Loss for Men

You may have noticed that men seem less likely to gain weight than women. You might also have seen that men lose weight more easily when they try.

According to Web MD, men’s ability to stay lean is thanks to their muscle mass. They naturally have more lean muscle tissue than women, and muscle burns more calories than body fat, even when the muscles are at rest. In fact, in some studies, men on the same diets as women lost twice as much weight during the first two months—and three times as much body fat.

But the bad news is that men who are overweight tend to carry their extra fat around their middles, and bigger bellies in both men and women are linked to increased risk of various diseases, including heart disease, diabetes, liver problems, certain types of cancer and sudden death.

If you’re a man who could stand to lose a few pounds, here are some simple tips to help get you started during the month of June, which is Men’s Health Month.

  • Think Small

It’s easier to build healthy habits if you start with baby steps. Instead of assuming you need to make radical changes to your diet and physical activity, think small instead. Start by adopting a few little changes. If you drink multiple sugary sodas or beers each day, for example, swap one or two for an extra glass of water or low-cal seltzer. If you’re sedentary, get started on fitness by taking two 10-minute walks a day.

  • Weigh Yourself Daily

Research shows that people who weigh themselves every day are more likely to lose weight and keep it off.

  • Eat Your Veggies

Shop the produce department at the grocery store, and buy what’s seasonal and on sale. If you like to cook, try adding more chopped vegetables to your favorite recipes. If you’re less handy in the kitchen, try eating more salads and raw fruits and veggies. Produce helps fill you up, gives you more fiber, and adds more vitamins and healthy phytochemicals to your system. If you’re not a big veggie eater already, start by adding one good-sized serving of vegetables to lunch or dinner each day.

  • Lift Weights

As noted above, muscle burns more calories than fat, so the more muscle you have, the more easily your body will burn up whatever food you eat. You only need to lift weights two or three times a week for 20 to 30 minutes each session to see results.

  • Eat Early in the Day

Our bodies process food more readily early in the day and like some time off from the work of digestion. Try eating breakfast and an early dinner, then don’t eat for 12 hours or so. This habit increases lean muscle mass, reduces bodily inflammation, repairs cells and helps your body burn fat.

Your primary care provider at Prowers Medical Center can also support you in your weight-loss journey. Schedule an appointment to go over your general health and discuss your goals. Knowing not only your weight but also your blood pressure, blood sugar levels and cholesterol will help you track your progress as you make improvements. In addition, your provider may prescribe medications to help you achieve better health. Call 719-336-6767 to make an appointment.