Weight loss is a marathon, not a sprint. Even if you despise running, the weight-loss journey you choose will take time and patience. I spoke with Chris Mohr, a registered dietitian, about the top weight-loss tips for men and how to avoid common diet mistakes.
“One of the key mistakes men make is trying to change everything at once,” Mohr says. “Men are often all or nothing, whereas a more sensible and lasting approach would be to make simple, small changes for lasting results.”
Starting out the day off right makes all of the difference. “Increase protein in the morning meal to 20 to 30 grams,” Mohr suggests. “Try half a cup of cottage cheese, one handful of almonds, and some berries for an easy solution.” By starting your morning off satisfied, you’ll make healthy decisions for the following meals.
In terms of other meals, one of the weight-loss tips for men is to increase your vegetable consumption. Mohr recommends that every meal include a handful of protein, a handful of grains, and half a plate of vegetables. “Fill up half your plate with veggies each time you eat a meal,” Mohr says. “Only have another serving of food if half the plate again includes veggies.”
If you work a desk job, exercise and movement is extremely important. “For every 45 minutes you spend sitting, move for at least five,” Mohr says. “Set your phone to remind you, then get up and move around before sitting back down again to focus on work.” Allowing yourself time away from your desk throughout the day will help with your concentration.
Weight-loss tips for men around exercise generally recommend the creation of a weekly workout schedule. It’s also important for you to find the right exercise style for your body.
“Lift weights and try as hard as possible to build muscle,” Mohr says. “To this effect, new research suggests eating protein before sleep increases muscle mass and strength gains when combined with resistance training. The men in this study ate 27.5 grams of protein and 15 grams of carbs before bed.” For a healthy pre-bedtime snack, Mohr suggests 3/4 cup of cottage cheese with a handful of almonds, a clementine, and a sprinkle of cinnamon.
To refuel after a workout, feed your body with a combination of proteins and carbohydrates. “I'll usually blend unsweetened almond milk with whey protein, a banana, and a tablespoon of almond butter,” Mohr says. ”It is simple, easy, and tasty!”
These weight-loss tips for men can act as the stepping stones toward your new and more positive lifestyle.