Men typicaly approaches weight loss with a desire for an specific target and plan. However, the typical diet plan disregards the specific metabolic and hormonal need of men. Men has different metabolisms from the average person.
Therefore, a plan should account for these difference. Using a specific chart can remove the guesswork for men looking to lose weight because the chart can provide targets according to male physiology. The upper section of the chart demonstrate the different calories that a man need according to his level of physical activity.
Simple Weight Loss Plan for Men
A man who is otherwise sedentary need between 2300 and 2500 calories per day to maintain his weight. Consuming less than 2000 calories per day will cause the man’s body to utilize the body fat as an energy source. A man who work out three to four days per week needs more calories.
The body continually burns calories to maintain the muscle that a man possesses; hence, more calories is needed when he is performing physical activity. Consume too few calories while performing physical activity will cause the man’s metabolic processes to slow as a means of preserving his existing tissue. This will make it impossible for a man to reach his weight loss goal.
The middle section of the chart include the structure of the man’s meal for a daily calorie intake of 2200 calories. Including a large amount of protein for breakfast is beneficial to a man because protein will keep his hunger level low for the morning. Including a smaller amount of carbohydrate for dinner is beneficial because it allows his body to perform metabolic work during his overnight fasting period.
Including protein and vegetables for lunch provide energy for the afternoon rather than carbohydrate. Including a slow-digesting protein before sleep is beneficial because the body repairs its muscle while sleeping. If a man skip the slow-digesting protein before sleep, his muscle will not be rested and recovered properly.
The chart includes the importance of food high in testosterone because testosterone influence the energy and motivation of a man. Foods such as eggs with yolks, oysters, pumpkin seeds, and broccoli contains the nutrient needed to maintain the bodys testosterone production. If a man consumes fewer calorie than he normaly does, his testosterone production may decrease.
By including these food in his diet, a man can maintain his testosterone production. Additionally, zinc and vitamin D is important to men because their level in the body are typically low. By reducing a man’s calorie intake, his low levels of zinc and vitamin D may worsen.
By adding zinc and vitamin D to a man’s diet, his levels will not drop to undesirable extent. The training section and the nutrition section is grouped together on the chart. A man needs to consume carbohydrate and protein before his training so that his body have the energy for his workout.
After the workout, a man needs to consume more calorie again as a means of recovery from the exertion of his body during his workout. On days when a man does not workout, he should consume fewer carbohydrate as his body does not empty its glycogen store when lifting weights on rest days. The supplements that is included on the chart are chosen for men following a calorie deficit diet.
Creatine allow a man to maintain his strength when calorie are limited. Fish oil reduce the inflammation that a man may experience during his physical training. Magnesium allow a man to sleep better as it helps to balance his hormone while sleeping.
These supplements cannot replace the nutrient from the man’s diet but can help to remove small obstacle to his diet plan. Finally, the last section include behavioral tactic that work in conjunction with the man’s physiology. Including the tactic of lifting heavy weight helps a man to maintain his metabolic rate.
A tactic of walking more will allow a man to burn more calorie without adding more physical exertion to his training program. Reducing a man’s alcohol intake will allow him to increase his metabolism as alcohol slow down his metabolic processes. Protecting sleep will ensure that his body synthesize testosterone in deep sleep; hence, it is vital to preserve sleep for the effectiveness of the weight loss plan.
Thus, organizing a man’s diet according to physiology will simplify the dietary decision a man has to make daily.
