1. Eat more protein
A high protein diet is a successful tool in losing fat. Eating a high protein diet has been shown in one study to boost metabolism by 80 to 100 calories per day, while helping you feel so full that you eat up to 441 fewer calories per day. So, eggs for breakfast, not cereal.
2. Weight training
Lifting weights can help you start burning fat at an insane pace. Studies also show that it will help build and maintain muscle mass while you are losing fat, which will leave you with a much better-looking body once the blubber is off.
3. Get the picture
Find a picture you think you look fat in and use it as your motivation to change the shape in that picture. A paper by Mary Kaye Sawyer-Morse said: “Men often underestimate the degree of their obesity or amount of extra weight and have lower body and weight dissatisfaction than women.” A holiday snap of you in your trunks with a belly hanging over the front will put paid to that.
4. Slow down
It can take between 15 to 20 minutes for your stomach to feel full. So if you eat your food like someone is going to steal it, you are likely to out-eat your hunger. Studies have shown that fast eaters have a higher body mass index or BMI, the scale that measures obesity levels. And guess what, studies have also shown men eat faster than women. Stop speed eating yourself into the next waist size up. Take more chews per mouthful, ask the kids questions over dinner, then lambast them for talking with their mouths full of food. Anything to slow yourself down.
5. Join a man only group
Weight loss communities are largely (pardon the pun) female orientated, but there are some aimed squarely at the lads. Lighter Life has a male-specific programme, and Man V Fat is a growing community of men trying to lose weight together. Men do better at this stuff when they have to hold themselves accountable to other men, science says.
6. Focus on diet as well as exercise
Research shows men, more often than women, will exercise rather than substantially change their diet to lose weight. Exercise is definitely one major part of the pie (a healthy pie, that is, not a crap-filled artery-blocker from a train station). But diet is crucial, and you need to pay as much attention to changing what you are eating as you do to a new exercise regime.
7. Don’t obsess about the beer belly (or the moobs)
One of the greatest misconceptions blokes have about weight loss is that they can target specific parts of their bodies. Men are predisposed to storing fat around their mid-section, but it’s not as simple as trying to set a world record for ab crunches to get rid of it. Whole body movements like squats, deadlifts and Olympic lifts will get the whole body burning fat and this, in turn will reduce that unseemly gut of yours.
8. Calm down
Weight gain in men is linked to high levels of the stress hormone cortisol. Perform a quick life audit of the things that get you hot under the collar, and learn to get them under control. It could be having more patience with the kids, picking a less stressful way to commute, or even dealing with work in a more efficient way. Eliminate stress where you can, and your body will thank you for it.
9. Estimate your risks
So we know the belly is a popular place for fat to find a home on men, but it’s this fat that also poses health risks. Time to get the tape measure out. If you have a waist size in excess of 40 inches, the fat in your belly is probably sending you some serious warning signals about the following conditions: sleep apnea, high blood pressure, heart disease, type 2 diabetes, stroke, certain types of cancer, abnormally low levels of beneficial HDL cholesterol and high levels of a dangerous blood-borne fat called triglyceride.
10. Sleep properly
What time do you go to bed? Be honest. And what do you do that is so important that you stay up too late? Video games? Gentleman’s TV channels? Gaming late at night will leave your brain whirring and seriously affect your quality of sleep. The same goes for fiddling with your phone before bed. According to Sleepdr.com, “The blue light emitted by electronic devices like phones, TVs, and computer screens interferes with sleep. This wavelength suppresses melatonin (the hormone that helps to regulate our circadian rhythm) more vigorously than other wavelengths."
And a lack of sleep will send those cortisol levels rising, telling your body to store fat. Improve the length and quality of sleep you are getting if you are serious about weight loss.