The Best Weight Loss Foods for Men
The year is flying by and summer 2019 is just around the corner. Whether you’re looking to impress some single ladies at the beach this summer or just trying to improve your dad bod before the fourth of July barbeque, right now is the best time to get out of your winter slump and get started on transforming your body. Luckily for you, we’ve come up with three painless tips to help you lose weight and shape up.
It’s worth noting that a lower number on the scale doesn’t necessarily mean you are more or less healthy than the dude two apartments down. To keep your body in top shape, it’s important to stay on top of your cholesterol, your blood pressure, and your blood sugar levels as well. With that being said, if your are looking to drop a few pounds so you can look and feel better (why should women be the only ones?), you’ll need to get a plan, learn to eat better, and get active.
Get A Plan
I’m not talking about a mens weight loss food plan (although we will get into those a bit later), I’m talking about sitting down and hammering out a plan of action before you go on your weight loss journey. Take out your calendar. What do you have on deck for the rest of 2019? If you know your fraternity’s annual summer barbeque is coming up in June, plan to eat less calories and exercise more for the two weeks leading up to that event.
Take a realistic look at how your life unfolds. If you work long days and fast food places are all that are near your office, chances are high that’s what you end up eating for lunch most days. You will need to plan healthy lunch alternatives, and healthy snack options so you don’t shoot yourself in the foot before you even get out of the gate.
It’s easy to say you’re going to go to the gym more often, but it’s harder to actually do it. Part of your planning process should be dedicated to carving out time to implement the changes you’ve identified as necessary. when are you going to go to the gym? How often? For how long? When will you go grocery shopping? When will you make lunches and prep or prepare dinner? Be intentional about creating new habits.
Of course, those habits should be realistic an based on an honest assessment of who you are and what you’re going to do. Make sure you aren’t sabotaging yourself in the process. For example, if you have a hard time dragging yourself out of bed at 8:30 to go to work, you’re not going to magically become the guy that gets up at five and hits the gym. Or if you’re always starving when you get off work, you probably shouldn’t plan to go to the grocery store on the way home.
Build in some accountability for yourself by writing your plan and weight loss goal down and keeping track of your progress. You should also take some before pictures. This will do more than just keep you honest, it will encourage you to keep going when you hit a plateau. Put your pictures and your plan someplace you can look at them everyday.
No matter how thorough your plan is, it won’t get you far if you don’t pair it up with better eating habits. Changing the way you eat isn’t as hard as you might think, so long as you stick to some common sense rules, incorporate more lean protein and veggies, and learn to put together meals in a healthy way.
Common sense snacking
No matter how much discipline you have, we all have snacks that are our kryptonite. So stop buying those snacks. You’re less likely to go out in the middle of the night to get something unhealthy to eat than you are to munch on whatever is around. Replace sweet snacks with healthier sweet options, like grapes, carrots, or apples with peanut butter. Replace salty snacks with healthier alternatives, like kale chips or stone ground wheat crackers.
Everyone’s body is slightly different, so there’s no magic bullet for losing your gut, or creating a men’s weight loss meal plan, unfortunately. Generally speaking though, men want to focus on getting lots of lean protein and complex carbs that make us feel fuller for longer. Here are some of the best foods for men’s weight loss:
- Greek Yogurt: Unsweetened greek yogurt is high in protein and low in sugars. Add honey or whole fruit preserves to sweeten the yogurt, and add a tablespoon of chia seeds for an extra boost of protein.
- Leafy Greens: Kale, spinach, broccoli, cabbage sprouts, swiss chard and field greens are all pretty affordable and easy to find at your local grocery store or farmers market. If half of your dinner plate is leafy greens, you’ll not only feel fuller, you’ll shape up quicker.
- Lean Meats: There are more options than just the standard turkey, chicken and fish when it comes to lean meats. Although fish like salmon and tuna are high in Omega-3 fatty acids that are good for your heart, so are avocados, and they taste a lot better. Bison, elk, venison, rabbit and ostrich are all lean meats, and when prepared correctly, they’re all delicious.
- Complex Carbs: Think steel cut oats, quinoa, brown rice (or even black rice!) Your body has to work a little harder to break down complex carbs than it does to process your cheerios, and that hard work translates to more calories burned without much extra effort on your part.
Make the most of mealtime
Just because you know the best foods for men’s weight loss doesn’t mean you have a clue of how to put them together. Here’s a simple formula that will help you create healthy meals for men’s weight loss week after week.
3-5 oz Lean protein + half plate of leafy greens or fibrous fruit + 1 serving of complex carbs = mens weight loss food plan
This formula is a foolproof way to create healthy meals for men’s weight loss that can even be adapted when you go out to restaurants. After all, a petite filet, house salad and bowl of lentil stew fits the formula and is available at tons of restaurants.
Now that you know how to change your eating habits, let’s look at simple ways you can burn more calories. Trade out the elevator for the stairs. If you ride the train or bus to work, get off one stop early. Get a pedometer and aim to hit 10,000 steps every day. When you go to the gym, focus your workouts around intervals that get your heart rate going instead of lower intensity reps. If you follow these three simple tips, you’ll see results before you know it.