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With summer almost upon us, men everywhere are looking for ways to shed those unwanted pounds that are a constant reminder of their overindulgence during the cold-weather months, particularly during the holiday season.
The Internet, TV and radio, and print publications are alive with advertising for quick weight-loss schemes, all of which promise fast results with little or no effort. About all such schemes have in common is their ineffectiveness and potential health dangers.
Eat Less, Exercise More
If you’re among the millions of American men who struggle with excess weight, you probably know instinctively that the best way to carve away that layer of winter flab is by eating less and exercising more. Of course, it’s always helpful to get some tips on how best to reach your weight-loss goals without compromising your health.
Offsetting to some degree the flood of ads for quick weight-loss gimmicks is more sensible advice from a number of reputable sources that focus on healthier ways to speed up the process.
One such source of useful information is the federal government’s Weight-Control Information Network, or WIN, an information service of the National Institute of Diabetes and Digestive and Kidney Diseases.
WIN’s Online Resources
WIN offers a wide-range of consumer-friendly online resources to help in the fight against flab. In addition to its recommendations on ways to shed those extra pounds, the website has some sobering statistics about how many Americans are either overweight or obese.
Based on data gathered during the National Health and Nutrition Examination Survey of 2009-10, more than two in every three American adults are either overweight or obese, and more than one of every three falls into the obese category. Roughly one-third of U.S. children and adolescents between the ages of 6 and 19 are considered to be overweight or obese.
Don’t Become a Statistic
To help keep you from becoming a statistic, WIN has plenty of helpful weight-control tips, including “Getting on Track: Physical Activity and Healthy Eating for Men.” While this guide is far too extensive to duplicate here, a companion tip sheet offers some sound advice for men looking to get back in shape.
To get started, assess your personal weight problem. If your waist measures more than 40 inches, you may be at increased risk for high blood pressure, diabetes, stroke, early death, and other problems.
General Guidelines
Depending on your personal weight-loss goal, the WIN tip sheet offers these general guidelines for exercise and physical activity:
- To improve your overall health, plan on 30 or more minutes a day of moderate aerobic activity for five or more days a week.
- To increase your physical activity goals, plan an hour or more of moderate aerobic activity five or more days a week.
- To build muscles, plan on two or more days a week working at moderate or high intensity.
Aerobic activities include brisk walking, playing basketball, and bicycling, all of which move your large muscles and make your heart beat faster. Activities designed to build muscle strength include weight training, doing push-ups, and working with resistance bands.
Healthy Eating Essential
Physical activity alone probably won’t get you to where you want to be in terms of weight. To do that, you’ll have to combine your exercise program with a healthy eating regimen. Guidelines for such a regimen suggest eating more whole grains, vegetables, fruits, lean meats, seafood, beans and peas, nuts, and low-fat or nonfat dairy products and fewer solid fats, such as butter or margarine, and refined grains, such as white flour and rice.
For any weight-loss program to succeed, you should monitor your progress by charting your steps in a food journal and/or an exercise log to ensure that you stay on track. WIN suggests that you engage friends in a regular program of physical activity, such as playing ball or working out.
Tips from Men’s Health
The federal government isn’t the only source of weight-loss advice. In a February 2013 article, the editors at Men’s Health offered 10 tips for losing weight without starving. These include:
- Start off your day by eating a man’s breakfast that contains some protein and fat. Skip the doughnuts and sugar-laden cereals and opt instead for scrambled eggs and a couple of sausage links, which will help you to feel fuller longer.
- Each day’s eating plan should include three healthy meals along with three healthy snacks. The latter should never include chips and dip, but a handful of mixed nuts or almonds is a good substitute and satisfies your craving for something crunchy.
- Eliminate unhealthy starches such as white bread, pasta, and potatoes from your diet. If you feel the need to have pasta, opt for whole wheat, and you can enjoy sweet potatoes while avoiding white potatoes.
- Lifting weights on a regular basis not only helps build muscles, but it also stokes your metabolism.
- Mindlessly stuffing your face with anything in sight is clearly not compatible with a program of weight loss. Think carefully before you eat. Try to limit your intake and confine it to foods you know are good for you.
- An occasional time-out from your diet may seem counterproductive, but it can often keep you from giving up on the diet altogether. If you’ve been good all week, you might treat yourself to a couple of slices of pizza, but don’t go overboard.
- Minimize your consumption of carbohydrates. It will take a few days to conquer the cravings, but it becomes easier when the pounds start to drop off.
- Running intervals — alternating periods of hard and easy running — burns more fat.
- Don’t drink sweetened soda EVER.
- Don’t try to eliminate all fats from your diet, because your body needs them to function optimally and they can help you feel fuller. Go for the good fats, and stay away from the bad ones. If you don’t know the difference, WebMD has a primer that you should find educational.
While the vast majority of so-called diet pills touted on the Internet are of little value and in some cases may even be hazardous to your health, there is one drug you and your doctor might want to incorporate into your weight-loss program.
Xenical Could Help
Xenical, a prescription drug, can be a useful adjunct to your diet. The drug’s active ingredient, orlistat, blocks the absorption of up to one-third of the fat you eat in your diet. If you have opted for a strict low-fat diet, using Xenical probably wouldn’t make much sense. However, if you are consuming a fair amount of fats — even good fats — the medication can give your diet a shot in the arm by keeping at least some of that fat from accumulating around your midsection.
An excellent online source for Xenical and a variety of other medications is eDrugstore.com, which sells only FDA-approved drugs that have been sourced from U.S.-licensed pharmacies. If your doctor decides Xenical would be a good addition to your diet, you can fax or scan and email the prescription to eDrugstore along with your order. Alternatively, eDrugstore can arrange an online consultation with one of its team of licensed physicians.
Don Amerman is a freelance author who writes extensively about a wide array of nutrition and health-related topics.
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