If you are planning on preparing for battle with a bulging waistline, you really have two options. One you can listen and trust the Instagram scientists and social media influencers of the world or, you can let real science guide your weight loss aspirations. So that you don’t have to, we have gone through the latest scientific research to the find the best scientifically proven weight loss tips for men. Some of these are obvious and others are less so. Let the science guide you.
We thought we would start with this one as let’s be honest, it may be the most disappointing although the most obvious. If you consumer fewer empty calories from alcohol, then you will be off to a good start on your weight loss journey. However, if you think that you can still have a couple of gin and tonics here and there… we are here to tell you that it isn’t going to cut it. A study with 5000 overweight people was conducted where people who abstained from drinking alcohol completely lost more weight than those who drank any amount during the intervention.
Engage in Regular Exercise
Regular exercise is crucial for both physical and mental health. One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If you are a busy man and one hour per day is not possible, it is suggested to aim for a minimum of 150 minutes per week. Individuals who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.
Eat Roughly Every 4 Hours
Skipping meals will leave you starving and more likely to over-eat. Eating too many small meals is very difficult on a busy schedule and will actually make you more likely to slip up and over-eat as well. A good example of how to time your eating for weight loss looks like this:
Breakfast – 8am
Lunch – 12pm
Healthy Snack – 3pm
Dinner – 6:30pm
Weights Beat Cardio
You know you need to exercise to lose weight but you are probably wondering what kind of exercise is best to do? According to multiple studies, restricting calories combined with resistance training meant people were able to keep their muscle and still lose significant amounts of fat when compared to adults who combined weight loss with walking or who simply tried to just lose weight by dieting. If you’re looking to lose weight then, pumping iron is the way to go.
Measure Servings and Control Portions
Eating too much of any food can result in weight gain. Therefore, you need to avoid estimating a serving size and use measuring cups or scales instead. Guessing leads to overestimating and the likelihood of eating a larger than necessary portion.
Get That Protein
Protein is the cornerstone of any good weight loss diet, because it suppresses appetite, increases your metabolism, and also helps in building and maintaining lean muscle tissue. Good protein sources include chicken, turkey, eggs, extra-lean beef, certain fish and protein powders. As a rule of thumb, it is important to fill 1.4 of your plate with lean protein.
Keep a Weight Loss Diary
Whilst before and after photos are good, you may also want to consider keeping a food diary as well. Studies revealed that keeping a food diary can double a person’s weight loss. A weight loss diary doesn’t have to be some super-formal thing. Just scribble down what you eat on a post-it note or in your phone after each meal. The process of reflecting on what you eat will help you to become aware of your eating habits and hopefully change your behaviour.
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where and what they eat. Making more healthful food choices is a direct outcome of becoming more in tune with the body. Consider the following questions regarding your meal choice:
“Is it good value for the calorie cost”?
“Will it provide satiety”?
“Are the ingredients healthful”?
Drink Some H2O
When it comes to helping with weight loss, we absolutely want to increase our water consumption. Water can act directly as an appetite suppressor and make you feel fuller for longer. Water also plays a key role in helping our cells burn fat and in helping us feel energized. A study was conducted which showed that drinking 500ml of water increases metabolic rate by 30%. If you aren’t a fan of water try adding some fresh fruit for a flavour boost.
Get a Good Night’s Sleep
Not getting your 8-hours sleep each night can be really bad for your overall health and weight loss goals. A study revealed that not getting enough sleep shifts the hormonal balance from hormones that promote fullness, such as GLP-1, to those that promote hunger, such as ghrelin. Sleep restriction also increases levels of endocannabinoids, which is known to make people feel hungrier.
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