Dieting for Men

About Dieting for Men

Dieting for weight loss is pretty much the same for both men and women. It's true that men typically store fat around the abdomen and middle, while women typically store fat on their hips, butt and thighs. But when it comes to losing weight, whether you are male or female, the same essential weight loss principles apply.

• To reduce weight, you need to create a calorie-deficit. Meaning: you need to eat fewer calories than you burn.

• The best way to create this energy deficit is to reduce the number of food calories you consume AND increase the number of calories you burn by taking more physical exercise.

Mistakes That Men Make When Dieting

1. Not Choosing a Healthy Diet - If you are male, don't waste time looking for a miracle diet. And don't waste your money buying food replacement items like bars, shakes and so on. None of these dietary supplements are necessary, and many are ineffective. Instead, choose a healthy (meaning, balanced) diet, ideally designed by a nutritionist or dietitian. It should include foods from all the main food groups, including carbohydrate-rich foods. You can't lose weight efficiently if your metabolism is sluggish or if you suffer from vitamin or mineral deficiency. Truth is, good health and weight loss go hand in hand.

2. Not Eating Enough Calories - Overweight men (Body Mass Index (BMI) > 24.9) typically need at least 2500-3000 calories to maintain their weight. Obese men (BMI >30) need more. So any weight loss diet plan for men should (as a ballpark figure) contain at least 1800 calories per day. This level of food intake is a sensible minimum for most men, and should allow you to lose 1-2 pounds per week, while providing you with all the necessary nutrition. Why is it so important to eat enough? Two reasons: (1) eating too little makes your body think there is a food shortage. Result? It slows down its metabolism and starts conserving calories. So weight reduction slows or stops. (2) it affects your mood. Result? You quit dieting and/or start binge-eating.

3. Not Eating Often Enough - Male dieters often go all day without eating. Unfortunately, this too causes the body to think there is a food shortage and triggers calorie-conservation. So, if you are male and want to lose weight, make sure you eat something (even a 50-calorie snack) at least every 4 hours.

4. Not Exercising Enough - Men often want to diet but won't spare the time to exercise because they are too busy earning money. But heart attacks or type 2 diabetes caused by excess weight will cost you (literally) thousands of dollars. Taking regular physical exercise in conjunction with healthy dieting for men is a guaranteed method for weight loss and will save you money in the process.

For a healthy balanced eating plan, see Diet Plan For Men