Weight Loss for Men

• Set yourself a Body Mass Index (BMI) of between 19 and 26. BMI is calculated by dividing your weight (in kgs) by height (in metres) squared.

• Should you have a waist measurement of 37 inches, you are at some risk of health problems, with a waist measurement of 40 inches representing high risk.

• It is advisable to get the percentage of your body that is fat measured, for it will provide you with a guide as to whether you are or are not in shape.

• If you are 20-39 years of age, you ought to aim at 8-20% body fat
• If you are 40-59, you ought to aim for 11-22% body fat.
• If you are 60-79, you ought to aim at 13-25% body fat.

• Take heed of what your friends say. If even in jest you are called tubby or someone refers to your beer belly, do something about it. Don’t just laugh it off; take it as an indication that you need to lose some weight.

• If you are not ‘diet’ friendly, don’t force yourself to go on a diet. Alternatively, work out ways in which you can adjust your dietary habits in order to lose weight. This way you can eat a healthy diet without feeling like you are losing out on anything.

• Should you have a partner, enlist their support. The majority of women would be pleased to focus on cooking healthier meals in smaller portions.

Healthy Eating involves certain basic principles

• Eating more fresh fruit and vegetables, trying to ensure that you have your five fruit or veg a day.

• For meat eaters, it is suggested that consuming fish at least twice a week means the consumption of fewer calories. Of course, this does not mean eating platefuls of fish and chips! This means baked, steamed or grilled fish like plaice or cod. 

• It makes great sense to purchase low-fat varieties of all dairy products.
   
• For meat eaters, it is best to make low fat choices like chicken, turkey and ham.

• It is better to buy less processed or fresh foods, e.g; brown sugar instead of white sugar and so on.

• Try not to consume fatty nor fried foods.

• Be aware of your portion sizes

• Should you drink, try not to consume more than 2 units of alcohol on a daily basis.

• Do not be duped by low carbohydrate diets like the Atkins Diet. Huge amounts of protein from red meat, cheese, butter, eggs and fried food may sound like the bees knees. However, such foods are full of saturated fats which clog arteries. Men are already at a higher risk of heart disease than women so be very careful.

• Carbohydrates are good for weight loss; particularly should you plump for wholegrain foods like whole-wheat pasta, whole-wheat cereals, wholemeal bread, brown rice and porridge. All these foods help to make you feel full up and keep you feeling full for a long period of time. It is best to avoid anything white and refined, that is, white bread, white pasta and so on.

• The fewer fast food takeaways you have the better. Should you still wish to persist with this choice of food it is healthier to get a chicken burger than to go for a chicken kebab. There are fewer calories in a thin crust pizza than a stuffed crust one, as there are fewer calories in plain boiled rice than a pilau or fried rice.

• Having three well balanced meals a day is ideal and prevents you from taking out. Even if you don’t have time for a healthy meal, then grab some soup, a baked potato or a sandwich.

• Alcohol is loaded in calories. Try to make sure you cut down should you drink. Of note is the fact that a single lager contains up to 250 calories per pint.

• Should you be a teetotaller, try to opt for low calorie drinks not calorie ridden regular drinks.

• Do not just be an armchair sports person. Ensure that you go and play some sports as opposed to purely watching it from the comfort of your sofa.

• Do not wait till you have a health problem. Act now. Weight loss means you get more energy and confidence and can even improve your love life.