Weight loss tips all men should know

Weight loss tips for men

Weight loss certainly sounds like it should be easy for men. They have a faster metabolism, along with a different set of hormones cruising through their bodies. Then there’s the emotional aspect, a recent study of Malay, Chinese and Indian subjects found that men were significantly less likely to eat emotionally – just 22% of men said that they overate when they felt depressed compared to 36% of women.

Global levels of obesity levels are lower for men than women but, in China at least, men are becoming obese at a much faster rate. A study published in the journal Health Affairs found that obesity tripled among Chinese men and doubled among Chinese women over an 11-year period.

So it hardly seems fair that most of the discussion around weight loss has a distinctly female spin. This week, in celebration of International Men’s Health Week, we’re putting male weight loss in the spotlight.

Men lack the knowledge

The “epiphany” moment for most men comes when they understand the energy equation – that the energy we put in via food must be less then than energy we expend through exercise, physical activity and metabolic activity for us to lose weight. “Lack of knowledge about healthy eating is a real barrier to male weight loss,” Associate Professor at the University of Newcastle Phil Morgan told The Biggest Loser Club Asia. “Simple changes can produce enormously successful results for men.”

Strategy: Using the diary can empower you. It will give you a good understanding of the calories in the foods you crave and the exercise you would need to do to work them off. For the best results, complete your diary at least four times a week.

Men are made for muscle

It’s often a little easier for men to lose weight because they have greater lean muscle mass, whereas women naturally carry more subcutaneous fat beneath the skin. Muscle burns more energy at rest than fat, which means that men have a faster metabolic rate and burn calories quicker than women. Add testosterone to the mix, and there’s a distinct advantage. Testosterone helps male bodies respond well to exercise, building even more muscle, and giving them a real head start in the weight loss stakes.

Strategy: Men should make weight training part of their routine. Replacing just one kilo of fat with one kilo of muscle and will increase metabolism by six-to-eight per cent, meaning the body will burn calories faster even at rest.

Men store fat around the belly

The downside of the male physiology is that their extra weight tends to pile up around their bellies where it can do the most harm – this is visceral fat, a type of fat which triggers the release of disease-causing inflammatory molecules that can contribute to heart disease and other conditions. Women, on the other hand, tend to gain around their hips and thighs.

Strategy: Research has shown that moderate to vigorous exercise can help cut tummy fat. Work a combination of cardio and resistance training into your lifestyle.

Men are less emotional eaters

It may sound like a stereotype, but a recent Malaysian study of Malay, Chinese and Indian subjects found that men are less likely to eat emotionally than women. Just 22% of men agreed with the statement “When I feel depressed, I often overeat” compared with 36% of women. Anxiety led 36% of women to overeat, compared with just 23% of men.

Strategy: Make simple changes to your diet that you can stick to long term and you’ll see big changes. Swap soft drinks for water, cut down on high-sugar snacks and increase your activity through simple acts, such as standing up to answer the phone, parking a five minute walk away from your destination and exercising while watching TV.

Men compete. Women compare.

Women like to compare and share their weight-loss ups and downs; they are encouraged and motivated by other people going through a similar journey. Men tend to go it alone, but they like a challenge or an incentive to keep them motivated. For example, US studies have found that men perform better than women when they earn money for every kilo lost.

Strategy: A bet between mates or a corporate weight loss challenge tends to work extra well for men.

Help your man to ‘lighten up’

• Get him to have a check up. In general, men tend to be motivated by concerns about their health more than appearance; he is more likely to listen when a doctor suggests that he lose weight.
• Bet him that he can’t lose four kilos in six weeks. Or encourage some sort of healthy weight-loss competition between him and a mate. Men respond to a challenge. So set him a healthy one.
• Use the E-word rather than the D-word. Men respond well to exercise, so encourage him to make it a part of his routine. But make sure good quality food is also part of his plan. Let him know that he can still enjoy some soft drinks and favourite foods while losing weight.  Just in smaller amounts.