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Lifehack Presents: A Mini-Guide for Weight Loss for Men

Lifehack Presents: A Mini-Guide for Weight Loss for Men

Weight loss for men

    (Disclaimer: I am not a doctor or even a nutritionist. This information comes from my own personal quest to lose weight and the research that I have personally done. It’s also what has worked for me. Please consult a professional before making any changes to your diet or exercise regimen.)

    I remember looking in the mirror in the middle of last year and being somewhat disgusted with the way that I looked and felt. I became quite overweight and unhealthy during my last few years of college. I had lost weight before and leaned out. Now it was time to do it again, but this time, make it stick.

    Below is a weight loss for men plan that any guy can follow to lose weight and keep it off for the long term.

    Diet

      Photo credit: Source

      I tend to hate the word “diet” because for most men it brings about thoughts of eating like a rabbit, eating too little, or eating things that don’t lack any taste whatsoever. This definitely isn’t the case though. You can definitely lose weight while eating a bunch of tasty food, you just need to change up your eating habits.

      When I was losing weight, I had a two-step plan for changing my eating habits. The first was to cut out refined carbs and sugars as much as possible, while eating lean meats, green leafy vegetables, and nuts and seeds. This is what the step-one diet for weight loss for men could look like in a typical day:

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      Breakfast

      • 3 Eggs light salt and pepper, scrambled
      • 2 cups cooked spinach w/ light salt and pepper
      • 1 cup of coffee, black

      Mid-morning snack

      • 1 handful of almonds
      • 1 small apple

      Lunch

      • 1 Large, seasoned chicken breast over 2 cups of mixed greens, assorted fresh vegetables (onions, red peppers, tomatos, etc.)
      • 1 serving of blue cheese dressing, vinegar and oil, or a vinaigrette

      Mid-afternoon snack

      • 1 small block of cheese (sort of like the string cheese sticks)

      Dinner

      • 2 servings of black beans or pinto beans (even refried beans, but not every day)
      • 8oz. steak, seasoned
      • Side salad or fresh broccoli w/ butter

      Dessert

      • mixed fruit or even a homemade fruit smoothie

      Doesn’t sound too bad, huh? Basically you are cutting out a ton of carbohydrates and sugars with the first phase. This will help you lose weight faster in the beginning, which is a good thing because if men do something and don’t see results somewhat immediately, we tend to give up.

      In the second step of the diet you can start to slowly add grains back into your eating habits as long as they are whole and as close to being unprocessed as possible. On my weight loss journey, I moved myself more inline with the Paleo side of eating instead of bringing back whole grains into my diet. That doesn’t mean that it is the only way of eating right, as I have seen many men go either way with great success.

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      For the second part of your diet just make sure to not relapse your eating back to that of refined sugars and grains. As we lose more and more weight the idea of “cheating” on our eating becomes easier and easier to do. We start to think, “well, one Oreo won’t hurt, right?”

      This is dangerous territory for a one time fat guy. If you love your sweets and bad eating, then maybe you need to give yourself a cheat day once or twice a month where anything goes. This could help you stay on the straight-and-narrow for most of the month.

      Exercise

        Photo credit: Source

        If you haven’t been exercising very much or at all, then you want to start off with something that won’t completely kill you. Below is a great starter exercise plan for men.

        Weight training

        3 days a week, with at least one day in between, do the following:

        • Body weight exercises rotating between pushups, squats, lunges, crunches, leg-lifts, and pullups.
        • To start, do 5 reps of each exercise and move onto the next with only 15 second breaks in between.
        • Keep the rotation going for a total of 20 minutes
        • If you can’t do full pushups, then you can do modified pushups off of the wall at an angle, or even on your knees. If you can’t do full pullups (most guys can’t at first) grab a chair to keep your feet on.
        • If you can’t finish the whole 20 minute set, just give yourself a break. Make sure as you move forward in the starter exercise plan, that you are continually improving on your workout.

        You can also do a mixture of exercises from one of my favorite sites, SimpleFit.

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        Cardio

          Photo credit: Source

          5 days a week, do the following:

          • Walk for a total of 30 minutes. Use medium to high intensity on your walks. You don’t have to look like one of those crazy power walker types. Just keep your pace up while walking.
          • Remember you can split up your walking during the day, like a 15 minute break in the morning and afternoon, or a 15 minute walk during the morning and night.

          On your off days between your body-weight sets 3 days a week, do the following:

          • High intensity intervals for a total of 12–15 minutes. This consists of walking or light running for 1–2 minutes and then sprinting for 30–45 seconds. Follow the table below for a 15 minute high intensity interval plan:
          2.5 minutes Warmup, light walking to running
          45 seconds sprint
          1 minute light running
          45 seconds sprint
          1 minute light running
          45 seconds sprint
          1 minute light running
          45 seconds sprint
          1.5 minutes light running
          30 seconds sprint
          1.5 minutes light running
          30 seconds sprint
          2.5 minutes Cool down, light running to walking

          If you aren’t into the plan above, you can get some other great high intensity interval plans from Men’s Health here

          Basically, for this exercise plan, do the above exercises for a total of 3 weeks, then have one “light” week where all you do is your cardio. This will help you get over the dreaded “plateau” that we can face after a month or so as well as give your body a rest from the body weight exercises.

          As you move forward with your exercise and it becomes easier and easier, try to add more reps or even light dumbbells to your workouts. This will help keep your exercise plans interesting as well as help you continue to see results as you move forward.

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          If you want to try something different when it comes to exercise, check out the NerdFitness Guides.

          Bringing it together

          The key to weight loss for men is to ensure that your diet is one that is sustainable and tasty and that your exercise continues to be fun yet challenging. You could possibly lose weight by simply changing your diet or by only working out a little, but if you want to drastically lose weight, especially at first, follow the above weight loss for men plan to accomplish your goals.

          It isn’t unheard of to lose anywhere from 10 to 25 pounds of fat a month while using the above diet and exercise plan. When I first started, I lost a total of 30 pounds in three months. The trick is how you can keep the weight off as you move past the initial phase. As you get further and further way from your “fat days” you start to losen up on your diet and exercise regimen. Make sure to have someone keep you accountable, whether it be an exercise buddy or just a friend that knows what you are trying to do.

          It also helps to keep a health journal with your food and exercise in it. With this tool, it’s easier to spot when you are starting to backslide on your new way of life.

          Hopefully the above weight loss for men plan can help you reach your weight loss goals.

          (Photo credit: Human weight loss chart symbol via Shutterstock)

          More by this author

          CM Smith

          A technologist and writer who shares advice on personal productivity, creativity and how to use technology to get things done.

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          Last Updated on November 19, 2019

          20 Time Management Tips to Super Boost Your Productivity

          20 Time Management Tips to Super Boost Your Productivity

          Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

          If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

          1. Create a Daily Plan

          Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

          2. Peg a Time Limit to Each Task

          Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

          3. Use a Calendar

          Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

          I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

          Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

          4. Use an Organizer

          An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

          These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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          5. Know Your Deadlines

          When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

          But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

          6. Learn to Say “No”

          Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

          Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

          7. Target to Be Early

          When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

          For appointments, strive to be early. For your deadlines, submit them earlier than required.

          Learn from these tips about how to prepare yourself to be early, instead of just in time.

          8. Time Box Your Activities

          This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

          You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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          9. Have a Clock Visibly Placed Before You

          Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

          10. Set Reminders 15 Minutes Before

          Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

          You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

          11. Focus

          Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

          Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

          Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

          12. Block out Distractions

          What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

          I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

          When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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          Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

          13. Track Your Time Spent

          When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

          You can find more time tracking apps here and pick one that works for you.

          14. Don’t Fuss About Unimportant Details

          You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

          Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

          15. Prioritize

          Since you can’t do everything, learn to prioritize the important and let go of the rest.

          Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

          16. Delegate

          If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

          When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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          17. Batch Similar Tasks Together

          For related work, batch them together.

          For example, my work can be categorized into these core groups:

          1. writing (articles, my upcoming book)
          2. coaching
          3. workshop development
          4. business development
          5. administrative

          I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

          18. Eliminate Your Time Wasters

          What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

          One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

          While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

          19. Cut off When You Need To

          The number one reason why things overrun is because you don’t cut off when you have to.

          Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

          20. Leave Buffer Time In-Between

          Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

          More Time Management Techniques

          Featured photo credit: Unsplash via unsplash.com

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