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How to Lose Weight Fast – 7 Essential Tips You Must Know
Who doesn’t want to lose weight fast?
Whether you want to shed a few pounds for an upcoming high school reunion or just want to look good for that upcoming summer beach vacation you’ve planned, you want quick weight loss results… now!
However, losing too much weight too quickly may not be healthy or good for your body. Sure, things like diet pills, fad diets, or starvation diets can help you shed those pounds quickly, but you need to know that these weight loss methods can actually harm your heart (not the good) and your other internal organs (even worse) too.
Therefore, try not to lose too much weight too quickly. Instead, follow these practical guidelines and you will be able to lose weight safely, naturally and as fast as possible:
1) Write down everything you eat
To lose weight, you need to consume more calories than you consume. To hit this “calorie deficit,” you need to start consuming fewer calories or start exercising to burn more calories. Of course, it will be better if you can do both.
Getting back to the point, writing down what you’re eating makes it easier for you to keep track of the total number of calories you’re consuming per day, which in turn lets you decide which foods you can eat the least or even avoid completely.
Remember to include the little things like the amount of butter you’re spreading on your morning toast, the spoonfuls of sugar in your coffee, the salad dressing on your salad…etc.
You can do this by reading food labels or by searching the many websites available nowadays that can easily show you the calorie count of different foods.
2) Scroll through your list
Take a look at your list and see which foods can be eliminated or reduced.
For example, if you drink a tall, creamy latte for breakfast every morning, you may want to consider switching to a hot cup of black coffee. You could be saving 500 calories a day this way, and over the span of a week, that equates to about 3,500 calories, which is equivalent to losing a pound a week.
Or maybe it’s the soda you’re drinking, or that afternoon candy bar. Or maybe it’s just that you’re a high-carb person and eat too many refined carbs like bread, pasta, or rice.
All of these foods are high in sugar (or in the case of refined carbohydrates, easily converted into sugar) and reducing them in your diet will help you lose weight much faster.
Instead, try eating more lean meats and proteins like grilled chicken or fish. Fish such as salmon, sardines, mackerel or albacore tuna are great because they are not only high in protein, but they are also high in antioxidants and Omega-3 fatty acids. Try to eat fish at least twice a week.
As mentioned, reduce the number of refined carbohydrates you’re eating: Instead of a side of fries, pasta, rice or potatoes, try a garden-fresh salad with reduced or no-calorie dressing instead.
3) Plan your meals and eat often throughout the day
Once you know what foods you need to eat (or avoid) to lose weight, you need to start planning your meals and preparing them in advance.
This helps in two ways: First, you’ll be able to buy exactly what you need at the grocery store without being tempted to buy unhealthy foods; and second, you won’t be tempted to eat a “sinful” meal like a double cheeseburger with extra fries if you’ve already planned and prepped your meals in advance.
Try to eat 5 to 6 small meals a day, spread out throughout the day. Three of these meals can be main meals consisting of lean proteins such as chicken, fish or eggs and a fresh salad or vegetables. The remaining meals can be snacks such as a cup of natural yogurt with fresh fruit or a handful of almonds.
The reason to eat frequently is because the process of digesting solid food is actually thermogenic and will cause your metabolic rate to increase.
4) Drink a lot of water
Drinking enough water is essential for both good health and weight loss, and chances are you’re not drinking enough. Also, if your body is dehydrated, it will start retaining water and usually in the most unflattering spots! Drink at least 8-10 glasses of water a day, more if you’re physically active.
5) Get some exercise
While there’s no disputing the importance of a solid, nutritious diet for rapid weight loss, you’ll also need to exercise for faster weight loss.
However, make sure your workout is intense enough or you’re just wasting time.
Try to incorporate cardio and resistance training using HIIT (High Intensity Interval Training) principles.
A HIIT-style workout not only burns calories during your workout, but importantly, it also boosts your metabolism even hours after your workout.
Resistance training is also important (whether you’re a male or female) as building lean muscle on your body causes your resting metabolic rate to increase
Studies have shown that consistent weight training can increase a person’s metabolic rate by nearly 15%! This means that without doing anything else, the average person can burn an extra 200-300 calories per day at rest just by adding lean muscle mass to their frame.
Ladies, don’t worry that resistance training and/or muscle building will make you look bulkier. Don’t be fooled by the images you see on the covers of bodybuilding magazines as those professional bodybuilders are either at the top of the gene pool when it comes to building muscle or are full of anabolic steroids anyway.
In fact, building lean muscle makes you look leaner and leaner since muscle takes up less space than fat.
6) Get enough rest between workouts
Make sure you get enough rest between your resistance training workouts. You have to understand that muscles only rebuild and get stronger while you’re at rest, so aim to rest at least one day between your workouts.
Also, make sure you get enough sleep at night too. Not getting enough sleep can also hinder your ability to burn fat.
7) Be patient, disciplined and consistent!
Be patient! You didn’t put on that excess weight in a day, so you’ll need to be realistic and realize that weight loss won’t happen overnight as well.
Be disciplined in your approach to weight loss, and that means consistently sticking to your diet and exercise program no matter what. No excuses!
So there you have it, if you follow the 7 essential tips above, I’m sure you’ll start losing weight fast and be on your way to achieving your weight loss goals sooner than you think!
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