It is no secret that as women are critical of themselves and their appearance, as men condescending, and if women increase waist size by 1-2 cm becomes a reason to go to the gym, the man a "beer" belly perceives as the norm (some even believe that he adds solidity).
What should be ideal weight for men?
The easiest way to understand if your weight with calculation of body mass index.
BMI equals weight in kilograms divided by the square of height in meters. BMI values from 19 to 25 is the norm. If your BMI is below 19, this is a reason to worry, because there is a lack of body weight. If the BMI is above 25, you are overweight, and no excuses about the age and reliability will not justify you. Starting from a BMI of 30, you can talk about obesity.
For example, the ideal weight for men is 180 cm tall should be in the range from 61,5 to 81 kg.
How to lose weight man
So you've found that do have the extra weight. How to lose weight man?
First, do not throw from out of the frying pan into the fire. For example, you should not start to run for an hour every day, think about your joints – for them it will be a serious burden, something with your weight. Exercise must be introduced gradually, starting with aerobic– fast walking, Cycling. For a start, at least, stop using elevators and escalators and walk. Also enter in your schedule of physical activity strength training – they allow you to build muscle mass and accelerate your metabolism. High metabolism also contributes to just weight loss. That is, to lose weight for men will help you a balanced workout.
Secondly, take your time. Many people wonder how to become a real man, not worrying at all about what than faster the process of losing weight, the more stress to the body and the higher the probability that the lost weight will return as soon as you enter into the rhythm of life. So reformulate your question: "how to become a man," and "how to lose a man forever." However, if you for some reason, it is important period of time (for example, you are going to a beach party and worried about what impression on it), the recommendations are pretty standard: to quickly lose weight the man should be within 3-5 days of extremely restrict caloric intake, drink kefir and more water, not eat meat, but eat cereal and to give up salt so that the body will the excess water, cleansed the intestines and decrease the volume of the stomach. But for effective long weight loss takes time – no harm to health you can lose no more than 1-1. 5 kg per week, more substantial weight loss is already bad for you.
It often happens that in order to lose weight, men are starting to use drastic methods, for example, begin to starve. But keep in mind, if you do not give the body food – he "goes into hibernation", greatly reducing metabolism and slowing down all your processes, and at the first opportunity begins again to accumulate fat mass. Or wishing to lose weight men start to wear down excessive physical training, forgetting that this load is pretty extreme for the heart, blood vessels, joints and many other organs and body systems.
In order to lose weight man, you need to create a 20% calorie deficit per day – this will allow him to easily shed off some pounds and it does not damage their health. So to lose weight at home for men will help calculator (to count calories) and a bit of prudence and patience. A small caloric deficit in conjunction with reasonable physical exercise will help to lose weight man without stress and major changes, and without harm to health.
Norm of calories for men
Daily calorie allowance for men is calculated using the following formula:
10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5
This is a core exchange, that is, those calories that the body needs to maintain the processes of his life. Now depending on what your physical activity, basal metabolism figures need to be multiplied by physical activity:
1.2 –weak physical activity, sedentary work;
1.375 –moderate physical activity, training 1-3 times a week;
1.4625 –average 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 workouts or twice a day.
1.9 –daily intensive training or training twice a day, heavy physical work, competition, etc.
Let's find out calorie intake for men 30 years of age, whose height is 180 cm and weight 90 kg.
10 x 90+6.25 x 180-5 x 30+5=1880 kcal is the main exchange. Suppose our man works as a programmer and he has a very low physical activity. 1880 x 1.2=2256 kcal. Now consider: in order to lose weight man our example, he needs to create a deficit of 20% of calories. That is for weight loss his daily intake of calories should be 1804,8 kcal.
How to lose weight at home man
To lose weight at home the man will help his friend or companion who will be time to pick up a sandwich and forbidden to control the size of portions. But seriously, it is actually to lose weight man at home is not difficult. On the restriction of calories we have already said. Now a little about diet.
From the diet of man would have to exclude all the things that he loves. Fall under the ban of the following products:
- white bread;
- fatty meat;
- meat semi-finished and finished products;
- salami and sausages;
- potatoes and pasta in unlimited quantities;
- soda;
- sweets;
- chips, popcorn and other fast food;
- dumplings;
- flour;
- sugar;
- fatty, spicy, salty and smoked;
- fried foods.
Eat:
- fruits and vegetables, berries;
- lean meat, poultry, and fish;
- mushrooms;
- bean;
- grains and cereals (except semolina and white rice);
- fruit and vegetable juices;
- nuts, dried fruits;
- milk and dairy products with low fat content;
- boiled, steamed, baked foods and dishes prepared on the grill;
- low-fat soups, herbal teas and unsweetened tea.
When losing weight, and indeed always, be sure to drink enough water. For an adult the minimum amount of water per day – 2 liters. Water is essential to all of the internal processes of the body, and besides, when you lose weight, the products of fat breakdown you want to display, so they do not accumulate in the body, this also needs water.
Do not forget about physical activity – moderate balanced workout 2-3 times a week will help you shed excess pounds and make your body relief, to pump up muscles.
We should also say about alcohol. Rare man confined to a glass of beer watching a football match, right? But beer, like all alcohol, very rich in calories! Mug of beer – is at least 250 kcal. And snacks, fatty, fried, salty, carbohydrate... In General, in one emotional evening in good company, a man may unwittingly consume up to 5000 calories. It is not necessary to talk about where those calories go.