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Many people, however, find losing weight difficult. Males and females may face distinct obstacles and benefit from various tactics.
Males and females lose weight in various ways, according to this article. We also offer male-specific weight-loss advice, such as the ideal meals and exercises to include in a weight-loss strategy.
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Does weight loss differ between men and women?
The amount of weight lost and the rate at which it is lost differs from person to person and is influenced by a variety of factors. Males, on the other hand, lose weight in a different way than females.
Males lose weight more quickly than females. One cause for this could be the difference in lean muscle mass between men and women. A person’s muscle mass determines how many calories they burn. Males burn more calories and lose weight faster than females because they have more lean muscle mass.
For example, a 2018 study of nearly 2,000 adultsTrusted Source looked into the disparities in rapid weight reduction between men and women with prediabetes who were overweight. For eight weeks, the individuals maintained an 810-calorie diet. By the end of the research, the men had lost 16 percent more weight than the women.
Diets that work
When it comes to male weight loss, there is no single diet that works for everyone. The following diets, on the other hand, may be beneficial.
Protein-rich
A high protein diet consists primarily of high protein and low carbohydrate foods. These foods can keep you satiated for longer and help you avoid overeating.
Foods high in protein include:
- chicken
- fish
- eggs
- dairy
- legumes
- nuts and seeds
- whole grains
Male participants on a high protein diet were more likely to maintain their weight loss than those on a low protein diet, according to research published in 2017 by Trusted Source.
Vegan food
A vegan diet consists of eating only plant-based meals and avoiding all animal products.
When adopting a vegan diet, avoid the following foods:
Vegan diet foods include:
- fruits
- vegetables
- legumes
- nuts and seeds
- whole grains
- plant-based proteins, such as soy and tofu
- plant-based milk
Adults who were overweight and maintained a vegan diet for 6 months lost more weight than those who followed a semi vegetarian or omnivore diet for the same amount of time, according to a 2015 study.
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Dietary guidelines from the Mediterranean
The following foods are commonly found in a Mediterranean diet:
plant-based foods, such as:
- vegetables
- legumes
- whole grains
- nuts and seeds
In moderation, eat the following foods:
Furthermore, red meat and sweets are only permitted on rare occasions according to the diet.
A study published in 2018 looked into the best diet for persons who were overweight or obese to lose weight safely, effectively, and sustainably. A Mediterranean diet is just as beneficial as a low-carbohydrate diet at maintaining weight loss and improving general health, according to the experts.
The best workouts
Exercise can help you lose weight and keep it off, and some of the best exercises for keeping a healthy weight are included here.
Muscle development
Muscle is built via strength exercise. The greater a person’s metabolism is and the more calories they burn, the better.
Any workout that requires the muscles to operate against a weight or force is known as strength training or resistance training. Consider the following:
- weightlifting.
- Resistance bands are used in these exercises.
- exercises in which a person must rely on their own body weight
The effect of resistance training on body composition in healthy persons was studied in a meta-analysis published in 2021. It was discovered that resistance exercise alone reduced the following:
- proportion of body fat
- body fat percentage
- The fat that covers the internal organs is called visceral fat.
Interval training at a high intensity (HIIT)
Workouts including high intensity interval training (HIIT) alternate between brief, strong bursts of activity and moderate intensity exercise. It is an alternative to continual moderate-intensity training (MICT).
A study published in 2021 examined the effects of HIIT and MICT in persons with obesity. The researchers discovered that both treatments resulted in identical weight loss. HIIT, on the other hand, was linked to a bigger increase in cardiovascular fitness in a shorter amount of time. As a result, HIIT may be a better choice for people who want to maintain a healthy weight and enhance their overall health.
Additional male weight loss advice
The following are some other weight-loss strategies:
- Getting adequate sleep: Not getting enough sleep can cause hunger hormones to spike, causing overeating and affecting overall weight reduction. Getting enough sleep, according to the Sleep Foundation, is a vital aspect of any weight-loss strategy.
- Keeping hydrated: A person’s thirst can be mistaken for hunger, leading to the consumption of food rather than beverages. Individuals can avoid overeating by staying well hydrated.
- Fiber-rich foods take longer to digest and can help people feel satiated for longer. This may lead to calorie restriction. Berries, whole grains, and legumes are all high-fiber foods.
- People should strive to consume a diverse range of nutritional foods. It’s difficult to stick to a diet with only a few food options, and it might lead to overeating.
Conclusion
Males and females may lose weight in various ways, due to the fact that males have more muscle mass and hence burn more calories. Weight loss, however, can be difficult for everyone, regardless of gender.
Focusing on making proper dietary and exercise modifications is the greatest way to maintain a healthy weight. High-protein, Mediterranean, or vegan diets are among the most beneficial eating plans. To increase muscle growth and promote metabolism, the most effective exercise programs include strength training.
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