Why men struggle to lose weight
8th February 2016 · 0 Comments
By Glenn Ellis
Contributing Writer
(George Curry Media Columnist) – If you struggle with weight loss, as most of us do, you’ve figured out just how hard it is to lose weight. The question is, why is it so hard and is there anything you can do about it?
Here are some possible reasons:
1. You could actually be starving.
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.
Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you’re eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you’re a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you’re lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.
2. You’re “Inhaling” Food
You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.
Solution: On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat.
3. Your Food is too Refined
Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.
Solution: I never thought I’d say this, but it may be a good idea to cut back on potatoes in any form (especially the fries, fellas). Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.
4. You are tired
Sleep deprivation decreases the odds of shedding blubber and keeping it off.
Solution: Hit the sack for eight hours each and every night. And try to hit it for the same eight hours.
5. You think fitness “outweighs” fatness
Exercise alone won’t make you thin. A recent study of military personnel who increased their exercise during a three-year period found that they gained weight despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.
Solution: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out. According to the Tufts University Health & Nutrition Letter, a single restaurant meal often could feed an entire family.
6. You lack basic food-preparations skills
A man whose only kitchen skill involves the speed dial to Domino’s is condemned to a diet of grease, salt, white bread, and sugar.
Solution: Step into the kitchen (That’s the room with the oven, sink, and refrigerator). Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer. Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose weight because they’re filling but low in calories.
7. You’re dry
When you’re trying to lose weight, water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein.
8. Macho Macho Man
I’ve seen it many times: Guy drops 10 or 20 pounds and starts thinking he’s Mr. Weight Loss. Next thing you know, he’s back to beer and pizza — and his original weight.
Solution: With each 10 pounds you drop, sit down and reassess your diet and exercise program. If you calculated your food intake and exercise volume when you started, run a new set of numbers, based on your new weight and activity level.
The information included in this column is for educational purposes only. Glenn Ellis, is a regular media contributor on Health Equity and Medical Ethics. He is the author of Which Doctor?, and Information is the Best Medicine. Listen to him every Saturday at 9 a.m. (EST) on www.900amwurd.com, and Sundays at 8:30 a.m. (EST) on www.wdasfm.com. For more good health information, visit: glennellis.com.
This article originally published in the February 8, 2016 print edition of The Louisiana Weekly newspaper.
