How to lose weight to the man

To men, as well as women, to feel sure and to be always in a tone, it is necessary to watch the weight always. To them important not only to get rid of excessive fat, but also to replace it with the muscle bulk which will create a beautiful relief. How quickly to lose weight to the man? Let's understand.

It is easier for men to grow thin, than to women!

It is an indisputable fact that, undoubtedly, will please many men. In what a secret? All know that the most problem zone at men is a stomach. Exactly here the fat called by splanchnic more accumulates. Its accumulation happens under press muscles. It is considered metabolic active and is burned first of all.

It, being postponed in a stomach in large numbers, provokes various diseases: the increased arterial pressure, strokes and heart attacks, a diabetes mellitus, etc. How to lose weight to the man to avoid such troubles?

The action plan that to the man to lose weight in house conditions:

• Accurately to understand in what reason of excessive weight, and to find the answer to a question of how to lose weight to the man, it is necessary to make tests, first of all;
• To ask for the help the dietitian who will help to choose norm of calories for the man. Also it will make the individual program for weight reduction, having in detail learned about features of its food allowance.

The reasons of excessive weight at men

The main factors of excess weight at men are:

• Slow-moving way of life;
• Improper feeding;
• Overeating;
• Stresses.

How to lose weight to the man, without refusing to itself food?

To refuse consumption of food to lose weight, nobody will not begin to call. It is just necessary to pay attention what volumes of food are eaten for once. Ideal option to lose weight to the man in house conditions – when the portion of food is located on his palm. The man, the, respectively is larger. larger palm.

Recommendations how to lose weight to the man, using healthy nutrition

It is recommended to eat food fractionally, from two to four times a day. The food including enough fats, proteins, carbohydrates, minerals and vitamins will help to lose weight with house conditions to the man.

Gradually reducing portions, the organism will get used to smaller consumption of calories, and you learn the answer to a question as to the man quickly to lose weight. But if the feeling of hunger is strong, it is possible to have a bite light salad. That ideal weight for the man remained, it is necessary to arrange fasting days periodically.

It is at first unusual to eat smaller portions. Periodically the small feeling of hunger can constantly be felt. But how to lose weight to the man if not to reduce amount of the consumed food?

The correct combination of products for maintenance of ideal weight for the man

It is necessary to eat three times a week meat and various grades of fish. It is better to give preference to beef, veal and mutton. But meat and fish have to be not fat grades! It is better to use them in the baked or boiled look.

It is not recommended to combine meat and fish with porridges, potatoes and bread. For this purpose various salads and vegetables will approach. Otherwise there is a fermentation in intestines that negatively affects digestion of food.

To try to use rye bread for maintenance of optimum weight, it is as little as possible to include fancy bread in a food allowance. Fermented milk products also promote weight reduction.

To have tea without sugar, and coffee no more than 1 cup a day.

How to lose weight to the man? Include various porridges in a daily food allowance: buckwheat, rice, yachnevy, etc. But it is necessary to remember that porridges are not combined with meat and fermented milk products.

It is daily necessary to eat as much as possible fruit and vegetables. The day norm of calories for the man should not exceed 2 800. From them on protein 25%, have to fall on fats of 30%, other calories are intended on carbohydrates as "power fuel".

Calculation of ideal weight for the man

There are several method of calculation of ideal weight. They are based on definition of a ratio of coefficient of growth and weight. Brock's formula is used more than 100 years. For this purpose from growth of the man it is subtracted 100 and the required result turns out. But the method is criticized in a type of the fact that when calculating the man's constitution is not considered. People of small growth often automatically get to category with excess body weight.

Now other system of calculation is used: BMI – a body weight index. For this purpose weight in kilograms is divided into growth in meters and is squared. Body weight is considered critical if the index exceeded a mark 30.

Exercise stresses promote decrease in body weight

How to lose weight to the man? Ideal option – occupations swimming and run. But it is necessary to start physical exercises without fanaticism and without excessive overloads. It is recommended to begin day with morning exercises. To try to make as much as possible foot walks. In operating time periodically to do a break on charging: squats, inclinations and pandiculations.

Refusal of addictions and, first of all, from alcohol, especially it concerns beer.