In the United States, about 40% of men aged 20 to 39 are considered obese. From ages 40 to 59, that statistic jumps to 46%. Being overweight is a huge issue for many American men: but it doesn’t have to be permanent!
With summer still a few months away, there is plenty of time to work on that perfect beach body. There are many options out there to lose body fat, from lifestyle changes to surgical procedures. This list compiles 7 helpful tips for men to lose body fat.
Get Movin’
The best way to boost your metabolism is to start exercising - even if it’s just a little bit. It’s best to start slow; no need to go from couch to marathon. But, the couch walking for 20 minutes a day is a reasonable goal and a good starting point.
Any type of extra movement will help you to lose body fat as long as you do it consistently. If there is a specific region of extra fat you want to work on, such as the chest or thighs, doing exercises that work those muscles will help you achieve results faster.
How To Lose Chest Fat Fast
Many men are self-conscious about their pectoral region. Don’t worry, plenty of men are sporting man boobs. If you’d prefer a flat, sculpted chest, these three exercises may help you:
Push-ups: The classic push-up has been used to get that fit look for years. It’s a staple for many workout regimens.
Dumbbell pull-over: This exercise engages your triceps, upper back, and pectoral region. Use a dumbbell that is a comfortable weight to reduce the risk of injury. Simply lift the dumbbell behind your head and slowly press up and down. Increase the weight or number of reps as needed for continued muscle building.
Bench press: Another classic! Again, be sure to use a comfortable weight and start with a few reps as you progress towards higher weight and more reps.
If you want to lose chest fat even faster, you might consider a procedure like Emsculpt
For even faster results, there is a variety of non-invasive procedures that can be performed to help you with fat reduction and muscle toning.
Burn More Calories Than You Eat
The way to lose body fat is to use more calories than you consume. By cutting 500 calories per day, you can lose a pound a week.
Cutting calories is easier than you think! Some options include:
Snack swappin’: Snacking is a great way to prevent overeating at mealtimes, but too often, we reach for the wrong things. Opting for healthy snacks that are high in protein, such as almonds and low-fat cheese, is much better than that bag of potato chips and onion dip.
Watch your drinking: Sodas and juices have enormous amounts of sugar in them, and in turn, have a lot of calories. Opting for water, sparkling water, black tea or coffee can save you hundreds of calories a day. When the weekend comes, watch out for those fruity cocktails and heavy beers. These drinks may be fun, but they pack a lot of empty calories that won’t be fun later.
Portion yourself: When snacking or eating, always use a plate or bowl. Eating chips right out of the bag in front of the TV or mac and cheese straight out of the pot is a recipe for overeating.
Skip dessert: We all love dessert, but skipping it can save you hundreds of calories. Alternatively, look for lower-calorie dessert options, like strawberries and low-fat whipped cream.
How To Lose Inner Thigh Fat
The thighs are another area of struggle for men. Using target exercises, like squats, can help you trim and tone your thighs.
Additionally, adding cardio to your workout is a great way to not only tone your thighs but also work your entire body.
For even faster results, there is a variety of non-invasive procedures that can be performed to help you with fat reduction and muscle toning.
Eat a High Protein Diet
Another way to think about body fat is to think about it in terms of body fat percentage. Knowing your body fat percentage can help you set reasonable weight loss goals.
A great way to reduce your body fat percentage is to eat less fat and eat more protein. Protein is the building block of muscles. Adding more protein into your diet will help you feel fuller for longer and aid in the building of muscle mass.
Popular high protein foods include:
Chicken breast
Cottage Cheese
Beans
Protein powder
Turkey Breast
Eggs
Lentils
Greek Yogurt
Consider a Surgical Weight Loss Procedure
If you are severely obese, you may want to consider a surgical weight loss procedure to expedite your weight loss process. If your weight is impacting your health, it is important to get it under control as soon as possible.
There are many weight loss surgeries today, such as a gastric bypass procedure or lap-band. This should be discussed with your primary care doctor.
There is not an end-all-be-all procedure for weight loss - even invasive procedures require significant lifestyle changes for long-lasting results.
Take a Shot
It’s not pseudoscience anymore - apple cider vinegar is scientifically proven to boost your metabolism, as well as provide a host of other benefits to your body. Drinking a shot of apple cider vinegar (ACV) a day may help keep the fat at bay.
ACV is not for the faint of heart; diluting it is an option and won’t affect the health benefits. Additionally, you can add ACV into your favorite dishes, salad dressings, or even cocktails.
Losing body fat can be tricky and everybody is different. You know your body best. Follow one of these tips or combine a few to shed a few (or many) pounds.
