The health risks of obesity in men is a matter of serious concern. They have a higher incidence of hypertension, heart disease and cancer. Hypertension (high blood pressure), which is sometimes called the "silent killer" is a major factor in heart disease. It affects 7 out of 10 obese men. In addition, obesity is an independent risk factor for cardiovascular disease. Obesity in men is also associated with an increased risk of prostate and colon cancer. It is also a major cause of type 2 diabetes, with nearly 80% of type 2 diabetics are considered obese.
The good news for obese men is that even modest extreme weight loss can bring significant health benefits. For example,extreme weight loss of only 6-12 kg can reduce or even eliminate the need for medications for diabetes or hypertension. In addition, extreme weight loss raises good cholesterol and lowers bad cholesterol, thereby reducing the risk of heart disease. The more you lose your body fat more you improve your overall health, especially if you minimize abdominal fat. Here are some tips to help you start your extreme weight loss journey:
-Mental preparation for extreme weight loss:
It is important to spend some time to prepare yourself mentally for the changes that you are going to do, because to succeed, you have to think long term. You'll have to make some changes to what you eat and your food consumption patterns.
- Set a goal :
Set a realistic goal is very important, it gives you the motivation to work your plan. Use a journal to track your progress. It allows you to set goals and keep track of your weight and food intake and exercise routines. Aiming a maximum loss in weight of 1 kg a week. Quickly lose more than 6kg in one week is not helpful for your health.
- Personalize your diet :
There is no single diet plan that fits every man. In addition, by eliminating all your favorite foods is not a winning strategy for losing weight. As your daily diet is regularly monitored in calories (1500-1850 calories) and contains enough healthy foods, you can include a few treats without interfering with extreme weight loss.
- Reduce red meat :
Red meat, such as beef, lamb and pork, is very nutritious. Unfortunately, it is also one of the main sources of saturated fat. If you like red meat, make sure you remove all visible fat before eating, and limit your consumption of about 100 grams per week. The fish is an alternative source of protein and healthy as skinless chicken.
- eat well :
Instead of simply cutting calories, make a point of choosing healthy foods. Eat whole grains like brown rice and whole bread instead of white rice and white bread wheat. The whole grain foods are rich in nutrients and soluble and insoluble fiber compared to other processed products. Their extra fiber content means they help to maintain healthy blood glucose levels, which reduces the risk of fluctuations in appetite and cravings. Enjoy low-fat dairy products, and also eat a variety of fruits and vegetables, because different fruits and vegetables contain different nutrients. The best thing is not to snack between meals, but if you must eat healthy low calorie foods like fruits. Stay away from chips and other foods high in fat and sodium.
- Regular exercise :
Remained active is one of the most effective protection against serious diseases, and maintain a good quality of life methods. You can start with 45 minutes of exercise a day or do light exercise. To do this for 2-3 weeks or until you notice the obvious benefits such as improved breathing, sleep and appetite. Then gradually increase the duration and intensity of your exercise program up to 60 minutes per day.
- prefer proteins :
Men have understood: diet intelligently, you must eat protein. The latter are essential to our body effect: they are the ones who build the muscle fibers. Perfect for a toned figure and a harmonious body! So banish the unbalanced diets and do not be afraid of the rib. Accompanied by green beans, it is a very balanced meal.
Whatever you do, do not wait until you find with a health problem. Take Action! extreme Weight loss give you more energy and help you improve your health and confidence to enjoy life!
The good news for obese men is that even modest extreme weight loss can bring significant health benefits. For example,extreme weight loss of only 6-12 kg can reduce or even eliminate the need for medications for diabetes or hypertension. In addition, extreme weight loss raises good cholesterol and lowers bad cholesterol, thereby reducing the risk of heart disease. The more you lose your body fat more you improve your overall health, especially if you minimize abdominal fat. Here are some tips to help you start your extreme weight loss journey:-Mental preparation for extreme weight loss:
It is important to spend some time to prepare yourself mentally for the changes that you are going to do, because to succeed, you have to think long term. You'll have to make some changes to what you eat and your food consumption patterns.
- Set a goal :
Set a realistic goal is very important, it gives you the motivation to work your plan. Use a journal to track your progress. It allows you to set goals and keep track of your weight and food intake and exercise routines. Aiming a maximum loss in weight of 1 kg a week. Quickly lose more than 6kg in one week is not helpful for your health.
- Personalize your diet :
There is no single diet plan that fits every man. In addition, by eliminating all your favorite foods is not a winning strategy for losing weight. As your daily diet is regularly monitored in calories (1500-1850 calories) and contains enough healthy foods, you can include a few treats without interfering with extreme weight loss.
- Reduce red meat :
Red meat, such as beef, lamb and pork, is very nutritious. Unfortunately, it is also one of the main sources of saturated fat. If you like red meat, make sure you remove all visible fat before eating, and limit your consumption of about 100 grams per week. The fish is an alternative source of protein and healthy as skinless chicken.
- eat well :
Instead of simply cutting calories, make a point of choosing healthy foods. Eat whole grains like brown rice and whole bread instead of white rice and white bread wheat. The whole grain foods are rich in nutrients and soluble and insoluble fiber compared to other processed products. Their extra fiber content means they help to maintain healthy blood glucose levels, which reduces the risk of fluctuations in appetite and cravings. Enjoy low-fat dairy products, and also eat a variety of fruits and vegetables, because different fruits and vegetables contain different nutrients. The best thing is not to snack between meals, but if you must eat healthy low calorie foods like fruits. Stay away from chips and other foods high in fat and sodium.
- Regular exercise :
Remained active is one of the most effective protection against serious diseases, and maintain a good quality of life methods. You can start with 45 minutes of exercise a day or do light exercise. To do this for 2-3 weeks or until you notice the obvious benefits such as improved breathing, sleep and appetite. Then gradually increase the duration and intensity of your exercise program up to 60 minutes per day.
- prefer proteins :
Men have understood: diet intelligently, you must eat protein. The latter are essential to our body effect: they are the ones who build the muscle fibers. Perfect for a toned figure and a harmonious body! So banish the unbalanced diets and do not be afraid of the rib. Accompanied by green beans, it is a very balanced meal.
Whatever you do, do not wait until you find with a health problem. Take Action! extreme Weight loss give you more energy and help you improve your health and confidence to enjoy life!
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