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Weight Loss for Men – The Complete Guide

Losing weight for men can seem like a challenging process, but with the right strategies and knowledge, it's achievable. Whether you want to lose belly fat, get leaner, or simply work on weight loss, this blog will give you all the tips you need. In this guide, we'll cover the best methods, nutrition tips, and supplements that can help you achieve your goals.

How to lose weight as a man?

Losing weight starts with creating a calorie deficit, meaning you need to eat fewer calories than your body burns. For men, the daily calorie requirement is usually between 2,000 and 2,500 kcal, depending on age, weight, and activity level. To lose weight, it's important to reduce your calorie intake by 500 to 700 kcal per day to achieve a sustainable weight loss. weight loss of 0.5 to 1 kg per week. You don't want to go on a crash diet and then regain all the weight you lost, do you?

Sample diet plan for weight loss for men 1700Kcal

MealQuantityProductCalories (Kcal)Protein (G)Carbohydrates (g)Fat (G)
Breakfast1/2High Protein Oats with warm water2601934.15.4
220mlWhole warm milk1528.211.28.5
Lunch2 slicesWhole Wheat Bread1387242
2 piecesEgg15212111
DinnerPrep mealChicken Surinamese rice vegetables49541.270.95.2
1 pieceAvocado2203G12g20g
Snacks30 gAlmond1506615
2 bagsJL Beef Jerky Sweet & Hot1282082
Total1695113.4155.249.1

Do you have a different calorie goal or need inspiration for a nutrition plan? Then check out our nutritional schedules. 

What kind of diet helps men lose weight?

The ideal diet for weight loss in men consists of foods rich in protein, healthy fats, and fiber, and low in refined carbohydrates. This helps you stay full and ensures your body gets the nutrients it needs. The Mediterranean diet and low-carb diets For example, are popular because they focus on healthy, whole foods like fish, chicken, vegetables, and nuts. But the basic principle of every diet is the same: you need a calorie deficit to lose weight.

Lose belly fat for men

Belly fat is often the hardest fat to lose. It's not only an aesthetic problem but also a health risk. To lose belly fat, you should focus on a combination of strength training and cardio, along with a healthy diet. Fiber-rich foods and a high-protein diet can help reduce belly fat. Strength training increases your metabolism, even at rest, which helps burn fat and makes you look better because you retain muscle mass. 

Supplements that can help men lose weight

Supplements can be a useful addition to your diet and exercise routine. Some of the most popular and effective supplements for men who want to lose weight include:

  • Creatine: Increases muscle strength and helps maintain muscle during weight loss.
  • Whey protein: Supports muscle maintenance and ensures satiety.
  • L-carnitine: Supports fat metabolism.

Diet tips for weight loss in men

Proper nutrition is crucial if you want to lose weight. Here are some foods that can help:

  • Protein-rich foods: Helps maintain muscle mass and keeps you feeling full. Think chicken, fish, and eggs.
  • Vegetables and fiber-rich foods: Help you feel full longer and support healthy digestion.
  • Healthy fats: Such as avocados, oily fish and nuts, ensure good hormone balance and satiety.

10 Do's and Don'ts for Weight Loss for Men

Do's:

  1. Strength training: Helps you maintain muscle mass, which is essential for weight loss.
  2. Eat protein-rich: Ensure at least 1.6 grams of protein per kilogram of body weight.
  3. Hydration: Drink enough water to support your metabolism.
  4. Get enough sleep: Lack of sleep can lead to weight gain and poor choices.
  5. Make a plan: Follow a structured nutrition and exercise plan.

 

Don'ts:

  1. Don't starve yourself: This slows down your metabolism and causes cravings.
  2. Don't skip meals: This can lead to uncontrolled eating later in the day.
  3. Don't rely on crash diets: They are not sustainable and often unhealthy.
  4. Don't ignore cardio: Combine strength training with cardio training to burn extra calories.
  5. Don't eat refined sugars: Avoid soda, candy, and white bread.

When should you lose weight as a man?

There are several reasons why men choose to lose weight. This can be for aesthetic reasons, such as losing belly fat, but also for health reasons. It's important to monitor your body fat percentage and ensure it's within a healthy range, which is usually between 10-20% for men. Do you have a higher body fat percentage or notice that you get out of breath quickly? Then it's time to take action.

Meal packages for weight loss

We at Prep The Food offer ready-made meal packages to lose weight. Don't feel like following a plan and just want to get results as quickly as possible without too much effort? Then choose one of our waste packages and follow the advice. This way, you'll stay below your calorie needs and lose weight.

Conclusion

Losing weight for men requires a combination of proper nutrition, exercise, and supplements. Losing belly fat and getting leaner can take time, but with the right approach, it's definitely possible. Make sure you create a calorie deficit, eat a high-protein diet, and exercise consistently. Remember that supplements can play a supporting role, but are not miracle cures. With the products and meals From Prep the Food, you can achieve these goals in a healthy and efficient way.

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