Effective Instructions for reducing the weight of men

Men who have extra weight, especially around the waist, have a higher risk of type 2 diabetes, high blood pressure, heart disease and stroke. But they have nature on their side if they want to lose weight. Genetically, men tend to have less fat than women, more testosterone and muscle tissue. This distribution makes it easier for them to lose weight, as long as they do well. Weight loss should occur at a gradual pace. Fad diets that drastically reduce calorie intake should be avoided because they can cause weight gain, metabolic disorders, yo-yo diets and nutritional deficiencies.

Instructions

1) Low weight at 0.5 or 1 kg per week. This is an adequate rate when losing weight. Media kilogram equals approximately 3,500 calories, you lose 0.5 kg per week, cutting 500 calories from your daily diet. A cut 1,000 calories a day leads to a weekly loss of 1 kg. You should not consume less than 1,500 calories per day without medical supervision.

2) Avoid skipping meals, as this causes hunger, be alert to your body if you want to shed fat. Eat five to six small servings a day to provide constant nutrition, eliminating cravings. Examples of small meals are a peanut butter or turkey sandwich on whole wheat bread with a glass of skim milk or a salad with chicken breast grilled.

3) Ten healthy eating habits that can be maintained over a long period of time. Have a new lifestyle with healthy eating. Avoid saturated fats, soft drinks with sugar, caffeine and alcohol. Men tend to prefer meat over carbohydrates. Change fatty meats like pork and bovine meat by eating lean meats like chicken, fish and turkey, so you can reduce your caloric intake. Consume vegetable protein like nuts and legumes. Get your carbohydrates from foods like rice and whole wheat pasta instead of simple carbohydrates like white bread and white rice. It includes heart-healthy oils like olive and canola fat. Drink water to stay hydrated and to promote digestive health.

4) You see swimming, running, walking or bicycling to increase your metabolism and burn calories. Train at a moderate intensity, breathing hard, but you lack the air. Search for information on exercises for the climber or elliptical machine, or participate in team sports such as basketball or football. Make up to 45 minutes of exercise, three days a week. Endurance sports will help you burn calories and are an essential part to get rid of excess weight

5) Get seven to nine hours a night. When you sleep your body repairs itself so that your waking hours more productive. Lack of sleep can cause anxiety.