Best diet for losing fat - Best diet for men to lose weight
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Updated: May 12,2023

I want to lose fat but also fuel my workouts. How much should I eat? Email icon An envelope. It indicates the ability to send an email. Share icon An curved arrow pointing right. Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter Snapchat icon A ghost. Snapchat Fliboard icon A stylized letter F. Flipboard Pinterest icon The letter "P" styled to look like a thumbtack pin. Pinterest Link icon An image of a chain link. It symobilizes a website link url. Redeem now. Samantha Lee/Business Insider. Losing fat requires eating in a calorie deficit, but don't go too low under your maintenance level. Eating regularly, and consuming plenty of protein and fiber, will help you hold on to muscle. Up to 15 weeks of fat loss shouldn't drastically affect performance, a personal trainer told Insider. Read more Working It Out here. Top editors give you the stories you want — delivered right to your inbox each weekday. Loading Something is loading. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. download the app. Dear Rachel, I have a fat loss goal but also really love working out for getting fitter and stronger. I know I need to be in a calorie deficit to lose fat, but I'm nervous about losing strength and my performance in workouts suffering. How do I eat the right amount to lose fat while still being able to workout hard five days a week? — Gym Junkie. Dear Gym Junkie, It's awesome to hear you're enjoying getting stronger and fitter. I've always found that's the best way to approach training, rather than focusing on burning calories. Fat loss is a perfectly valid goal too, and you're right that the way to do this is through a calorie deficit created with your diet. Rachel Butcher, personal trainer and registered nutritionist at Natural Fitness Food, told me that whether your aim is strength, endurance, fat loss, or all of the above, setting performance goals — such as doing five push-ups or running a sub-30 minute 5K — can keep you motivated and help maintain a healthy relationship with fitness. Don't drop your calories too low. The biggest mistake people make in your situation is dropping calories too low, according to Butcher and Briana Siegert, certified personal trainer and nutrition coach at CrossFit Kinesis. This leads to energy dips and poor recovery, Siegert said. It can also result in malnutrition, lethargy, tiredness, constipation, headaches and dizziness, cramps, dry mouth, and hair thinning or loss, dietitian Tai Ibitoye previously told Insider. Butcher recommends aiming to eat at 15% below your maintenance calories, which you can estimate with an online calculator. "This will see you progress without your workouts suffering and also allowing you the food you enjoy," she said. I try to listen to my body when in a fat loss phase — if my workouts all feel like a complete struggle, I'll try upping my calories slightly (perhaps in the form of a pre-workout snack) to see if that makes a difference without halting my progress. A post shared by Rachel Hosie (@rachel_hosie) I know I'm probably not going to be smashing PBs every week due to having less energy, but that doesn't mean I won't make any progress. Eating regularly, ideally every three hours, can help with fat loss too, Butcher said. "Try to make sure you're not letting hours pass by without eating when you are in a deficit or if your energy expenditure has increased, because as soon as that hunger hits, it can be a struggle," she said. I've always found that avoiding getting ravenous makes it easier to stay on track and make nourishing food choices. If you can, prepping meals in advance can be really handy. Eat lots of protein and fiber. For fat loss, being in a calorie deficit is king, but it isn't all that matters — the make-up of what you're eating is important too. Ensure you're eating a balanced diet that doesn't neglect carbs or fats, but especially prioritize protein and fiber, Butcher said. "Protein and fiber are satiating (keep you fuller longer) so your calorie deficit will be easier to adhere to — as well as the added health benefits in terms of protein preserving lean tissue (muscle) and fiber contributing towards gut health," she said. Our bodies are all different so respond better to different ratios of protein, carbs, and fats but eating a high protein diet has helped me hit my fitness and fat loss goals. A post shared by Rachel Hosie (@rachel_hosie) If you're lifting weights, eating enough protein, and not in a drastic calorie deficit, you'll stand your best chance of holding on to muscle while losing fat, Siegert said. A short-term deficit shouldn't affect your performance too much. Assuming you're lifting weights and exercising for no more than about 60-90 minutes five days a week, you shouldn't experience much of a performance decrease from a short-term calorie deficit, Siegert said. "For most people, if we approach a deficit correctly and have spent plenty of time in maintenance and building muscle, a short-term deficit shouldn't impact your strength and recovery much," she said. However, you don't want to be in a fat loss phase for more than 12-15 weeks at a time, a couple of times a year, Siegert said. Being in a calorie deficit can lead to mental as well as physical fatigue, which is why some fitness experts recommend diet breaks. "Remember, it's short-term for a long-term benefit," she said. Track progress with photos. Track your progress both in the gym and aesthetically — don't rely on the scale, though, as weight can fluctuate for lots of reasons. I have a healthy relationship with the scale and see the number just as data, so actually like weighing myself every day and then taking a weekly average, but you might find a monthly weigh-in, or no weighing at all, suits you best. Butcher recommends taking pictures every week, from the front, side, and back, ideally at the same time of day, in the same clothes, in the same place, to ensure consistency and a fair comparison. Wishing you well, As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight. Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life. Have a question? Ask Rachel at or fill out this anonymous form. All questions will be published anonymously. Read more Working It Out: I do CrossFit 4 times a week. Will it help me lose fat and gain muscle? I want to lose weight for my wedding. What's the best way to do it? I've heard it's important to eat protein right after a workout — even if I'm not lifting weights. Is that true? I've counted calories to lose weight before, but I don't want to do it every day. Can I do part-time tracking?

12 Simple Ways to Lose Weight After 50. You hear all these stories about how it's harder to lose weight after age 50 than it was earlier in life. While there are some biological factors that can make it harder to take off extra weight in your 50s and beyond, some of what's keeping the weight on is that your lifestyle has changed. That means that it doesn't have to be a giant uphill battle to lose weight after age 50. Sometimes, a few lifestyle changes are enough to get the scale moving the way you want it to. In order to get a feel for what kind of changes to make, it's helpful, first, to look at what's going on inside. First off, what happens in your 50s that might not be helping you lose weight? In addition to a more sedentary lifestyle than you had in your 20s and 30s (fewer pickup basketball games, less time of your own, maybe even more time sitting down at work, to name a few), your body might be acting a little differently now. “As you age, your metabolism starts to slow down, and a lot of your metabolism functions and organs and absorption—everything just gets a little less efficient,” says Katherine L. Tucker, Ph.D., professor of nutritional epidemiology and director of the Center for Population Health at the University of Massachusetts-Lowell. You now need fewer calories than ever just to maintain your body mass, let alone reduce it. Men's Health Weight Loss After 40+ Men's Health Weight Loss After 40+ What’s more, as you age, the quality of muscle starts to change from being mostly muscle fibers to a combination of fat and muscle within the muscle fiber, says Stephen Anton, Ph.D., associate professor and chief of the Division of Clinical Research at the University of Florida College of Medicine’s Department of Aging and Geriatric Research. “After age 50, the process of your muscles being infiltrated by fat accelerates,” he says. The result? You may feel more easily fatigued. Your metabolism starts to slow down, and you lose muscle mass, making it harder to keep fat from piling on. In fact, a 50-year-old man requires about 100 fewer calories a day than a 20-year-old guy of the same weight, calculates Steven Heymsfield, M.D., of the Pennington Biomedical Research Center. "If you don't compensate for that, then your weight will drift upward," he says. Compensating for it doesn't have to be a total downer: Next time you reach for seconds, load your plate with more veggies than main dish and you've already given yourself a good start. The bottom line is that you can still lose weight after age 50 (and beyond)—but you will have to put in a more deliberate effort than you used to. Deliberate, yes. Impossibly hard? Not at all. Use these simple strategies to shed the extra pounds. 1) Eat more fruits and vegetables. To lose weight, one approach is to take in fewer calories than you expend. Instead of focusing on what to eat less of, let’s talk about what to eat more of. First up, fruits and vegetables. In a study from Harvard, people who increased their intake of fruits and vegetables lost weight, especially if they ate more berries, apples, pears, soy, or cauliflower. Fruits and vegetables are low in calories but rich in important vitamins and minerals that you need more of as you age, including fiber, which can keep you full between meals, says Tucker. She recommends piling vegetables over half your plate at every meal. Keep frozen vegetables in your freezer so you never run out (here's the best way to freeze extra veggies yourself), and get creative with your salads by adding olives, cheese, or sliced oranges to make them more interesting. Check out our favorite breakfast salads— yes, breakfast salads—for more inspiration (sweet potato, spinach, and an egg is definitely breakfast!). Holly F. Lofton, M.D., director of the Medical Weight Management Program at NYU Langone Health, recommends "easy" vegetables: "Try ones you can just wash, cook, and eat, like asparagus and broccoli," she says. Of course, you don't even have to cook baby carrots. play icon The triangle icon that indicates to play. 2) Use beans as a base. Beans are packed with filling fiber and protein, and as they travel through your digestive system, their roughage and resistant starch feeds the good bacteria in your gut, says Tucker. These bacteria in turn create short-chain fatty acids, which are helpful in protecting your metabolism. A study review from Canada shows that people who ate a serving of legumes every day as part of a weight-loss effort lost a couple of pounds in an average of six weeks. Try making beans or lentils in an Instant Pot, which allows you to stew legumes with vegetables and other flavorful components and make enough for the whole family. Expand your repertoire by trying new types of beans—discover your healthiest choices here. 3) Befriend your bathroom scale. Weigh yourself each morning so you notice right away if the number is trending up instead of down. “If you gain weight, and if you focus on it early and it’s only a few pounds, you can lose it quickly, but if you let it stay, basically it reprograms your body at a higher weight and it makes it hard to lose because you get hungry,” Tucker says. If you want to lose weight over 50, it's especially useful to jump on any gain right away. Learn more about the benefits of weighing yourself daily . Related Story. 4) Focus on your food. Between 15 conference calls, appointments with your accountant, and all the other obligations facing the modern 50-something man, you might not be giving your meals the respect they deserve. “People on the go tend to overeat,” says Bettina Mittendorfer, Ph.D., a research associate professor of medicine at Washington University in St. Louis, but eating slowly and mindfully can help your weight-loss efforts. Instead of shoveling in lunch between meetings, plate your food, take a seat, and chew slowly so that you enjoy each bite. Adding crunchy elements to your meal, such as sliced jicama or cabbage, can also help you slow down and eat less. One more thing: Use Netflix as an after-dinner treat. Eating in front of the TV is associated with weight gain, according to research published in the journal Obesity. // Getty Images. Traveling is another danger zone for mindless eating, especially if you're one of those people who eats when food is presented to you, says Dr. Lofton. She recommends that you carry with you something easy that you usually eat once a day—so pack your standard breakfast or something easy and nutritious for lunch. (See how one guy who drove 15,000 miles in 4 months stayed healthy.) "This creates some structure when you're in situations where you don't have as much control over meals," she says. 5) Stop drinking sugar. Sugary foods and drinks fill you with calories—about 150 calories in a can of Pepsi, for example—but they don’t satisfy your appetite, which men over 50 undoubtedly have figured out by now. “A soda goes down quickly,” says Mittendorfer. “Eat the equivalent in a salad, and you’ll stay full longer.” (You’d have to eat more kale than you can stomach to hit 150 calories.) Among the benefits: People who stop drinking soda and other sugar-sweetened beverages gain less weight over time than those who do, a study review from Australia suggests. Even smoothies and juices can contribute lots of sugar to your body, Dr. Lofton points out. (Unless it's one of these healthy weight loss smoothies, but you still have to plan for them.) It's better to have the whole fruit than just the juice. 6) Mix up your workouts. If you’ve been leaning on one type of exercise up to this point, now is the time to mix it up. In a recent study from the University of Illinois at Chicago and Iowa State University, older people who did a combination of 30 minutes of aerobic exercise and 30 minutes of resistance exercise three days per week reduced their body fat percentage and gained muscle. (They also showed improvements in blood pressure and cardiorespiratory fitness, which are important boosts to an aging heart.) Resistance training is particularly effective in helping you build muscle, which burns more calories than fat, and aerobic training is particularly effective for helping you lose fat, says study author Elizabeth Schroeder, a doctoral candidate. “Together, they lead to a favorable body composition change and increasing strength and fitness with aging leads to a better quality of life and maintained independence,” she says. For strength, “focus training on the legs and large muscle groups of the upper body with compound lifts, such as squats, deadlifts, bench presses, and pull-ups,” Anton says. “These lifts engage more muscle groups than isolated lifts and typically lead to a greater increase in muscle gains while stimulating fat metabolism.” (And check out our guide to resistance training for beginners .) For cardio, find something you enjoy, whether it’s running, cycling, swimming, or walking. Branch out and check out the best cardio workouts that aren’t running . play icon The triangle icon that indicates to play. Even better than a steady-state cardio workout is interval training , which combines periods of intense work followed by periods of lighter activity. If it’s been a while since you worked out, consult a personal trainer to assess your mobility so you know where to start. 7) Discover a new way to eat. Here's a different way to think about how much you eat: Kristin Kirkpatrick, R.D.N., consultant for integrative and lifestyle medicine for the Cleveland Clinic, recommends this to her clients: Stop eating when you're no longer hungry. Not when you're "full." This could be a game changer. Learn more about it here. 8) Try intermittent fasting. Intermittent fasting might sound intense, but it just means that you eat methodically during a certain period of the day instead of eating whenever you want. That naturally limits the amount you eat, and some experts think no-food windows are good for your health, too. Related Story. You might start by just going eight or nine hours—including your sleeping hours—without eating. So from 8 p.m. to 6 a.m., you don’t eat. Simple enough, right? Then you can gradually train yourself to go 12 hours without food. “A few good male friends and family members who have practiced intermittent fasting have raved about the benefits in terms of reducing belly fat and improving energy levels,” Anton says. This type of eating pattern isn’t for everyone, however, so ask your doctor first. Jeremy Maude // Getty Images. 9) Start a yoga practice. Yoga can help you enhance and maintain mobility when you're over 50, and its calming effect can be beneficial when you’re trying to lose weight, Anton says. You probably won’t meet your weight loss goals with yoga alone, but it can be a helpful habit in tandem with others. Researchers in China found that older people who practiced yoga for a year shed about a centimeter off their waist circumference—a key marker of belly fat. 10) Check what you're taking. "Many men over 50 are on some type of medication," says Dr. Lofton. "It's good to review the weight-gain potential of medicines you are taking with your health care provider," she says, if you feel you're doing everything and still not losing. Sometimes, your meds can be changed to avoid that side effect. 11) Swap junky snacks for nuts. Make nuts your go-to snack, and you might fend off age-related weight creep, suggests research from Harvard. “What we observed was that on average, adults tend to gradually gain weight over time,” says Deirdre K Tobias, Sc.D., an associate epidemiologist at Brigham and Women’s Hospital and an assistant professor at Harvard Medical School. “However, those who added nuts to their diet had less long-term gradual weight gain and were ultimately at a lower risk of developing obesity.” For every half serving of nuts people ate per day, they gained less weight over the next four years and had a lower risk of obesity over the next 20 to 24 years. If you're nuts about nuts and can't stop at a serving, you're going to want to pass on this one. Related Story. 12) Opt for whole grains. Oats, barley, quinoa—they’re all good. In a Tufts University study, when people between ages 40 and 65 ate whole grains instead of refined grains such as white bread, they burned more calories and excreted more fat (yes, in their poop). Whole grains contain fiber, which promotes the growth of a diverse mix of bacteria in your gut, which may help your metabolism. If you’re not in love with the flavor of whole grains, try different brands of whole-grain bread, whole-grain pasta, whole-grain rice, and more until you find the right fit. “My best strategy for this is to eat the new food you want to learn to like when you are hungry, says study author Susan B. Roberts, Ph.D., Director of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “You don’t have to eat huge amounts at first, but your hunger will accelerate changing taste preferences so that soon, the stronger taste is something you really enjoy.” Men's health Men's health Lettermark logo. Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Women’s Health, Everyday Health, Vice, and Shape. Marty Munson, currently the health director of Men's Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. She's also certified as a swim and triathlon coach. Best diet for losing fat - Best diet for men to lose weight

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