Most men detest the thought of counting calories, it is just not the way they are used to dieting. Starvation diets make you feel hungry most of the time and it simply is not worth the effort to lose a few pounds.
So how exactly do we shed those extra pounds? The idea is to cut your calorie intake in a non-noticeable way. Not convinced? Read on.
1. Healthier ways to snack
Snacking is fine! Sounds too easy huh? Well, snacking is fine just as long as you snack on the right things. If you are feeling like a savory snack, you are better off having nuts around than crackers or potato chips. If you feel like a sweet snack, get some honey on yoghurt instead of wolfing down a chocolate bar. This way, you can still snack effectively while consuming less calories pear snack.
SEE ALSO: Causes of beer belly
2. Start the day with a substantial meal
Get the day started on the right foot. Having a high protein and high fat breakfast will keep your hunger at bay for longer. It may sound contradictory, yet research suggests that those that skip breakfast do worse on the scales, and there are even studies that show that a more substantial breakfast will aid you more in weight loss than a bigger meal later in the day. Scrambled eggs anyone?
RECOMMENDED: Male Health and Vitality Oil from Fushi
3. Have an off day once a week
It is OK to have a day each week where you are not focused on you eating habits. Weekends often involve days out where food intake cannot be as easily regulated. The idea is not to look at this as the end of your diet and let old habits sneak back in. Instead look at it as a reward day.
4. Kick your metabolism into gear
Beyond limiting your food intake and adjusting your diet, getting active can have a big impact on the scales. Muscle strengthening exercises like weights have the effect of burning fat while increasing your metabolic rate, so you can burn calories at a higher rate even when resting. Interval training, like sprints or hill climbs can also be more effective than steady jogging or waking exercises. Whatever you do, do it often enough to make it a routine. You often feel the benefits even on the first day.
5. Have some protein before dining out
Don’t hit the restaurant in hungry. Have a protein bar or a shake up to an hour before you dine out. This way you will not be in a feeding frenzy when placing your order. This can even have a drastic effect on the kind of meal you decide to have and can even make the experience more pleasurable and sometimes even cheaper.
6. Make sure you chew
Do you eat like a wolf, swallowing more than you chew? You are not alone. Chewing your food for longer with each mouthful and taking more time between forkfuls and spoonfuls can have dramatic effect on the amount of food you need to eat in order to feel satisfied. Chewing more also increases the amount of saliva that goes down with your food making digestion easier. This also triggers hormones that make you feel satisfied.
Still carrying around a stubborn spare tire
The suggestions above will help you get into some good weight loss habits that cut down your calorie intake without calorie counters. The idea is to get in a good routine and to stick to it. You need to incorporate these changes into your life and stick to these changes even beyond your target weight range is achieved.
Even so, weight loss can often bring up other problems like sagging skin. The longer you have had the extra weight on, the more likely you will have developed sagging skin and possibly even stretch marks. These problems and some others cannot be sorted with diet and exercise alone. Why not look at the range of routine procedures specialists like KR Plastic Surgery can offer. At least knowing what your options are can boost your morale and keep you motivated.
You don’t need to suffer
Hopefully you now don’t feel that losing weight means being hungry and starving. Applying some smart changes to your routine, having the right things to snack on and adjusting the rate at which you consume your food can have dramatic effects. Big breakfasts are in and snacks can be delicious even if they are healthy. Sometimes a new approach is all that is needed.
Dr Kevin Rughe is a member of the American Society of Plastic Surgeons and specializes in aesthetic surgery. He always welcomes the opportunity to share his observations and research with a wider audience online. He has already written a number of informative articles that have appeared on relevant websites.