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5 Healthy Weight Loss Programs for Men

weight loss programs for men

Weight Loss Programs for Men, many men suffer from the problem of excess weight. Which accumulates a large proportion of fat in their bodies, which are the result of many factors, such as: eating large amounts of fast-foods, and lack of exercise and the proliferation of eating sweets and alcohol and genetic factors eliminate this annoying problem.

Which causes them a lot of health problems, as well as affect the body’s outer appearance and natural recipes are the best ways of Weight Loss Programs for Men to use in the slimming body.

Men who want to lose weight should have a healthy diet by concentrating on eating vegetables, fruits, low-fat dairy products, whole grains, healthy fats, proteins, and protein-rich foods: chicken, fish, beans, soy products , Eggs, and should avoid fast foods, added sugars, salt, and foods high in unsaturated fats.

And in this article, we will mention a set of Weight Loss Programs for Men, with some useful programs.

Healthy Weight Loss Programs for Men

1- Fast weight loss programs for men

  • 1st day: Fruit only with bananas, preferably tangerine, orange, apple, melon.
  • 2nd day: Vegetables only, preferably raw or boiled.
  • 3rd day: Vegetables and fruit together except bananas and potatoes.
  • 4th day: Three cups of skimmed milk, eight bananas, and a vegetable soup.
  • 5th day: Vegetables and fruit together, in addition to tomatoes, boiled rice.
  • 6th day: Eat rice and vegetables, taking into account not to add cream and butter, and a plate of salad.
  • 7th day: Vegetables, rice, orange juice or grapefruit.

2- Bananas weight loss programs for men

  • Breakfast: Three or four bananas, and a glass of lukewarm water.
  • Lunch: Eat any meal provided it does not contain a large number of carbohydrates or fat.
  • Snack: A small piece of candy, fruit or a healthy meal that does not contain sugars or fat.
  • Dinner: Eat any type of food provided that it is low in calories and be eaten before 8 pm.

3- Cumin, ginger, and lemon weight loss programs for men

Add half a teaspoon of ground cumin, half a teaspoon of crushed ginger, stir well, add half a teaspoon of ground cinnamon, stir again, place the pot on a quiet fire, leave until boiling, stirring occasionally. On the fire and leave it aside to lie down, and then pour the mixture in the cup, and squeezed lemon, and move and drink.

4- Regular Exercise for weight loss programs for men

Regular Exercise considers one of the Weight Loss Programs for Men which help them to lose weight quickly if they follow a healthy diet. The most important exercise you can do is:
  • Aerobic Exercise:

Begin aerobic exercise with moderate and moderate exercise, Focus on exercise that increases heart rate, Adult men should perform at least 150 minutes per week.

  • Weight-lifting Exercise: 

Weight-lifting exercises help to reduce men’s weight quickly. Muscle building promotes fat burning in the body. It is recommended to exercise three times a week, taking into account the training of the body muscles. Move the largest number of body muscles at the same time.

  • Swimming Exercise:

A movement can burn up to 350 calories in 30 minutes, while a quiet swim burns 200-250 calories every 30 minutes, so swimming for an hour burns about 400-700 calories.

  • Bike Exercise:

Lie on the floor under a mattress for exercise, then put your hands behind the head, and then change the two legs in the air in the form of movement like the movement of the bike, and prefer to repeat the exercise for at least thirty minutes, taking care to take five minutes to rest.

  • Shoulder Exercise:
Stand with your hands reaching your shoulders, walk a step forward with your hands down, then make your knees 90 degrees, then move with the right side to the left and vice versa. Repeat the exercise at least three times.

5- Drinking water for weight loss programs for men

Water plays an important role as Weight Loss Programs for Men in the process of metabolism of fat stored in the body effectively, and contributes to promoting the burning of calories as well, so the body needs water to facilitate the burning process of fat, it gives a sense of satiety for long periods, and remove toxins from the body quickly, At least eight glasses of water a day.

Quick Weight Loss Tips For Men

  1. Eat enough fresh fruits and vegetables.
  2. Eat black bread instead of white bread.
  3. Eat green salad between meals during the day, as eating it contributes to the feeling of fullness and fullness for a good period of time.
  4. Drink large amounts of water daily.
  5. Exercise continuously.
  6. Avoid eating foods that contain a large number of calories such as chocolate, cake, and others.
  7. Avoid fried foods, and replace them with grilled or boiled foods.
  8. Avoid junk food, canned foods, and soft drinks.
  9. Avoid eating foods that contain carbohydrates.
  10. Monitor calorie intake during the day.
  11. Be careful to drink water when you feel hungry between the three main meals, to reduce the amount of food.
  12. Replace the fast-baking white bread with brown bread, which is slowly absorbed.
  13. Regular exercise, especially walking, which is recommended daily exercise for at least half an hour.

Bits of Advice for Weight Loss Programs for Men:

  1. Learn healthy relaxation techniques, How do you relax at the end of the day? do you watch TV? Do you fall asleep on the couch? How you relax can affect how you lose weight, and learn how to relax healthy to lose fat faster.
  2. See the guide to help you in weight loss programs for men learn the basics and rules of moderate eating habits, as well as the best exercise that burns calories or gives your body agility faster, and you can see tips that can include the reorganization of your daily routine, These things are the basics of weight loss rules.
  3. Finally get the best weight loss tips from nutritionists, and do not take advice from your friends at the sports club. But get them from experts in the areas of weight loss, bodybuilding, exercise, and dieting.


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