It's no secret that as women critical of themselves and their appearance, so men are forgiving, and if it is for women to increase the size of your waist 1-2 cm becomes the pretext to go to the gym, then man my "beer" belly perceives as the norm (some even believe that they adds strength).
What should be the ideal weight for a man?
The easiest to understand, is ideal, whether your weight, with the help of the calculation of the body mass index.
BMI is equal to weight in kg, divided on the square of the growth of the feet. BMI values from 19 to 25 is the norm. If your BMI is lower than 19, this is no longer a reason to begin to worry, because it has a place, the lack of body weight. If a BMI over 25, you are overweight, and no excuses about the age and strength of you is not justified. From the same BMI values of 30, you can talk about obesity.
For example, the ideal weight for a man growth of 180 cm must be within the limits from 61,5 to 81 units
How to lose weight for men
So you have found that you really have excess weight. How to lose weight man?
First, do not throw immediately from fire, yes in the pan. For example, it is not worth it to start running an hour every day, think of your joints – for them it will be a serious load, with your weight. Sports load is to be introduced gradually, starting with aerobic– brisk walking, bike. For starters, at least stop using elevators and escalators and walk on foot. Also you are entering in your schedule of weight training exercises – they will help you build muscle and speed up metabolism. High metabolism the same helps just weight loss. It is to lose weight, men you a well balanced exercise.
Secondly, do not rush. Many often ask, how to lose weight fast men without worrying not at all about the fact that the faster is the process of losing weight, the stronger is the stress for the organism, and the higher is the probability that the lost kilograms will come back as soon as you enter into the usual rhythm of life. So to rephrase your question: "how fast to lose weight men" and "how to lose a man forever." However, if this is for you for some reason important to just a period (for example, you are gathered at a beach party and worry about what kind of impression will generate on it), the recommendations of the fairly standard: if you want to lose weight fast, men should be 3-5 days after an extremely restricted caloric content of the diet, drink kefir and enough water, there's no meat, but eat porridge and give up salt – then from the body comes out more water, cleared of the intestine and reduce the volume of the stomach. But for effective long weight loss need time – without harm to health you can lose no more than 1-1,5 kg per week, the more significant the weight loss will be no longer harmful to you.
Often, in order to lose weight, men are starting to use dramatic techniques – for example, are beginning to starve. But keep in mind, if you do not give your body the food – it "goes to sleep", strongly reduces the metabolism and slows down all your processes, and at the first opportunity to start again to accumulate fat mass. Or, who want to lose weight, men start to accuse yourself too high physical exercise, forget about it, that such a load is quite extreme for the heart, blood vessels, joints, and many other organs and systems of the body.
In order to lose weight, men, it is necessary to create a 20% calorie deficit per day – this will allow him to effortlessly get rid of a few extra pounds and yet not cause damage to his health. So to lose weight at home man you calculator (for counting calories) and a little bit of discretion and patience. A small calorie deficit, combined with reasonable physical exertion help you lose weight, a man without the stress and drastic changes and also – without detriment to health.
Norm of calories for men
The daily norm of calories for men is calculated according to the following formula:
10 x weight in kg + 6.25 x height in cm) – 5 x age in years + 5
Is –basal metabolic rate, i.e. the calories that the body needs to maintain the processes of his life. Now depending on what you have a natural burden, the numbers of basal metabolic rate should be multiplied by the coefficient of physical activity:
1.2 –weak physical activity, sedentary work;
1.375 –appropriate physical activity, exercise 1-3 times a week;
1.4625 –moderate physical activity, workout 3-5 times a week;
1.550 –intense exercise 5 times a week, physical work;
1.6375 –exercise every day, high physical activity;
1.725 –intense daily exercise or twice a day;
1.9 –day intensive training or exercise twice a day, hard physical labor, competition, etc.
Let's learn norm of calories for men 30 years, growth 180 cm, and weight – 90 units
10 x 90+6.25 x 180-5 x 30+5=1880 kcal – that's the basal metabolic rate. Let's assume that our man works as a computer programmer and is very low physical activity. 1880 x 1.2=2256 kcal. We now consider: in order to lose weight, a man from our example is the need to create a calorie deficit of 20% of the calories. It is for weight loss that daily norm of calories should be 1804,8 kcal.
How to lose weight at home men
Lose weight at home, a man, his girlfriend, or a companion, which will be in time to pick up the forbidden sandwich and control the size of the servings. And if seriously, then actually lose weight man at home isn't difficult at all. On the restriction of calories we have already said. Now a little about diet.
From the diet of man have to remove all the things that he so liked. Under the ban covers the following products:
- white bread;
- fatty meat;
- meat semi-finished products and finished products;
- salami and sausages;
- potatoes and pasta in limited quantities;
- soda;
- sweets;
- chips, popcorn and other fastfood;
- dumplings;
- flour;
- sugar;
- fatty, spicy, salty and smoked;
- fried foods.
You can eat:
- vegetables and fruits, berries;
- lean meat, poultry and fish;
- mushrooms;
- legumes;
- cereals and grains (in addition to the monkeys, and white rice);
- fruit and vegetable juices;
- nuts, dried fruit;
- milk and dairy products with low fat content;
- boiled, steamed, baked foods and dishes prepared on the grill;
- low-fat broths, herbal teas and unsweetened tea.
In weight loss, yes, and in general always it is necessary to drink sufficient amount of water. For adult, the minimum amount of water per day – 2 liters. Water is necessary for all the internal processes of the body, and in addition, when you lose weight, products of fat breakdown is necessary to show that they do not accumulate in the body, it also need water.
Do not forget about the physically-load – a moderate balanced exercise 2-3 times a week will help you get rid of extra pounds and make your body, embossed, pump the muscles.
Separately should be said about alcohol. Rare man limited by a glass of beer for watching football match, is it so? And because beer, like all alcohol, very calories! Mug of beer – it is at least 250 kcal. And small snacks, fatty, fried, salted, carbohydrates... in general, for one soulful night in good company a person can consume undetected for up to 5000 kcal. It is not worth to talk about where those calories go.