The basic rules of weight loss for men

But is it looking at the slender fellow, I would not want to follow their example? In addition, most of the women believe, a large belly and a double chin unattractive.

If you are at least deep down, I think too much and you want to change, then read the helpful tips and you'll look worse than Ben such a roller in my ' 44.

I want to point out that rational and proper nutrition, it is advisable not only to maintain good physical shape, but also for the prevention of heart disease and blood vessels.

The main errors in the diet

  1. Eat more than is necessary. Would not continue to eat when it is saturation, but the food is on the table still. This feature is borrowed from our ancestors, who ate their fill, not knowing when you will have lunch the next time. Often this habit comes from childhood when boys are teaching: eat a lot of you will be strong and united.
  2. A large number of "heavy" food. Many people believe that it is broccoli and steamed fish – food is for wimps, I prefer the fat, fatty meat, white bread, with mayonaise and all, which is a lot of calories and quickly saturates. Of course, the calories than is necessary, but not in such numbers.
  3. Snacking in front of the computer (TV). Often turn into a full meal, while the man believes that such food is only one of the teeth. The danger lies in the fact that the biting of a TV or computer, you lose all sense of proportion.
  4. The calories in alcohol. A seemingly harmless beer (the whole bottle after a long day) awaken the appetite and reduces the feeling of satiety. And calories you consume with the alcohol completely volatilize, especially in combination with sugar-containing sweet beverages (juices, lemonade, etc). Because of this, as a rule, reduced metabolism and body dehydrated.
  5. Sports will remove the effects of poor nutrition. It is naive to think that sports activities will produce the desired result, if, before and after them to continue to eat wrong. This fact was confirmed by the study. If you systematically go to the gym, of course, better blood circulation, but excess weight will not go away. You need a comprehensive program: the diet + sport.
weight loss for men

You have a growing belly, but no one lives in?

Or rather live and excess of cholesterol, proteins, fats and carbohydrates, which are firm, stable, and do not want to leave the body just so.

There are three main reasons why it is a big belly:

  1. A sedentary lifestyle. Most of the time, that men migrates between the office chair, car seat and sofa (obliques become weaker).
  2. Changing hormonal levels. This can happen with age or after stressful situations (deposited fats on the thighs and abdomen).
  3. Poor diet. At this point include: overeating, junk food and high-calorie beverages (generally deteriorating the physical form).

The deposition of fat in the body, not only does it gives advantages, but it is a sign of predisposition to the disease, such as diabetes and high blood pressure.

The experts made a calculation: if the growth of 170 cm and waist is 94 cm, the risk of middle disease. When the belt reaches or exceeds 101 cm, the risk is high.

A lot of people are asking: "What can I do to lose weight?". The answer is simple – diet and exercise. In addition, the products must be not only useful for the desired objective. Have magnesium and zinc for the productive formation of testosterone and support the heart and the circulatory system.

Foods containing zinc:

  • fish and other seafood;
  • seeds ( pumpkin);
  • sesame;
  • lens;
  • cooked beef;
  • cocoa;
  • barley and oats;
  • the strawberries are fresh, especially the blueberries and raspberries.

Foods containing magnesium:

  • dried fruit;
  • cocoa;
  • buckwheat;
  • bread whole wheat;
  • flour of soybean;
  • beans.

A strict diet is not for men?

Many people believe that it is a strict diet is not for them. This is annoying, monotony and the need to control himself. However, it is not necessary that every time, clear time, for example, for Breakfast eat only buckwheat. The diversity of the diet consisting of wholesome food is appreciated. So you may not want different combinations of food. In addition, the number of meals is the same as in normal mode, most of the people, 3 times a day.

Options for a healthy Breakfast

Most diet makes sense to take into account that Breakfast is the only meal when you can eat more normal amounts. Also they will have benefits, if the man eats Breakfast at the family table. Wife will be able to control the quantity and quality of food.

It was noticed that people who eat Breakfast at home, rarely observed in overweight compared to those who prefer to Breakfast in the cafe on the way to work or fast food.

A healthy Breakfast is the right path to improve physical fitness and health. We offer its variants:

  1. whole-wheat toast with a spread (a blend of vegetable oil and butter) or cottage cheese with herbs;
  2. oatmeal with skim milk and fresh berries or fruit;
  3. air omelet with vegetables (you want to cook on a Teflon pan, adding more than 1 teaspoon of olive oil);
  4. toast with tomato, avocado and thin slices of bacon;
  5. 2 boiled eggs and whole wheat bread.

Also for Breakfast you can drink a vegetable smoothie, for example, carrots, broccoli, and green.

Supplement for Breakfast can be a juice or tea better green. However, if you want to drink the coffee, after Breakfast.

Food during the day

The day is best to eat the soup. This not only nourishes without overloading the calories, but also good for the stomach. After the soup you can eat stew with vegetables and lean meat and vegetable salad. Food is not necessary to drink, to not complicate digestion, since the liquid decreases the consistency of the gastric juice. Recommended to drink 30 minutes after a meal.

Dinner should be no later than 2 – 3 hours before bedtime. In the evening meal can be protein intake, but low fat food, and salad. As proteins are suitable lean meats, tofu, fish and other seafood.

What you can and cannot do with diet

For metabolism was complete, each day we need to drink plain water. The recommended intake is 2-2. 5 litres each day. For the efficient creation of testosterone and heart and artery operate without damage, you need protein, calcium and vitamins: A, b, C, D, E. In this, to fully limit yourself to meat, is impossible. It is important to select lean.

Should abandon semi-finished products, fast food and sauces from the shops, because there are large amounts of sodium and sugar. It is not appropriate for nutrition and food, done in oil. But on a feast of food cooked on the grill.