Weight loss for men doesn’t only improve overall health, but it can also enhance libido. Find out how you can lose pounds, so you can last longer in bed.
In this article:
- Set Clear and Attainable Weight Loss Goals
- Avoid Junk Food
- Watch What You Drink
- Don’t Skip Breakfast
- Incorporate More Physical Activity into Your Routine
- Do the Right Exercises
- Document Your Progress
Weight Loss for Men: 7 Tips to Try
Why Lose Weight?
Research shows that high body fat is linked to low testosterone levels.
Testosterone, the male sex hormone, is the main driver of a man’s libido. Low levels of it can affect his performance in the bedroom.
Weight Loss Tips for Men
1. Set Clear and Attainable Weight Loss Goals
If your goals aren’t clear and realistic, you’re less likely to achieve them. It’s difficult to stay motivated if you don’t feel like you’re making any real progress.
Instead of setting one big goal on a single deadline, it’s best to divide your goal into realistic increments. For example, if you want to lose 20 pounds, break it up into specific weight targets over several weeks.
That way, you’re working towards something realistic each week. Each time you reach your weekly goal, you’ll be motivated to keep going.
Tip: Post reminders of your goal in strategic areas where you’re more likely to fall off the wagon, like the kitchen.
2. Avoid Junk Food
Junk food includes fast food and highly processed food. These foods don’t offer much in terms of nutrition, and they’re usually high in salt, which can make you gain weight quickly.
If you can’t avoid junk food completely, try to limit your intake. You may not be able to control what other people serve in social contexts, but you can control the food you eat in your home.
The best way to do this is by shopping smart. Try to avoid going to the grocery when you’re hungry.
You’re more likely to fill your cart with junk when you’re running on low. When you fill your pantry with chips and cookies, you’re definitely going to eat them at some point.
Instead, try stocking up on fresh produce. Fruits and vegetables are packed with vitamins, nutrients, and fiber—things you need when you’re trying to shed extra pounds and gain more energy for sexy time.
Tip: The best time to expand your cooking skills and experiment in the kitchen is when you’re trying to lose weight. By learning to cook more, you’re less likely to buy fast food.
3. Watch What You Drink
Many alcoholic beverages or bottled juices are full of empty calories.
What are empty calories? These are calories that only contain sugar, fats, or oils. These calories serve no other purpose apart from increasing weight.
If you’re trying to lose weight, it’s best to avoid alcohol and sugary drinks as they just make you more thirsty or hungry. Instead, swap your sugary drinks with good old water.
It’s very important to stay hydrated when you’re trying to lose weight. Your body needs the fluids for optimal functioning, especially if you’re eating less.
Drinking lots of water can also help you lose weight. One study shows that people who drank two cups of water before eating lost more weight compared to people who didn’t.
Additionally, mild dehydration can affect a man’s mood and cognitive function. Such effects may result in fatigue and decreased interest in sexual activity.
Tip: If water isn’t exciting enough for you, you can try drinking tea. Hot tea consumption is linked to a lower body mass index (BMI).
4. Don’t Skip Breakfast
If there’s one meal you shouldn’t skip, that’s breakfast, especially when you’re planning a weight loss diet for men. A healthy breakfast gives you the energy you need to start the day, and it helps limit unhealthy snacking.
In fact, studies show that people who eat breakfast regularly are more successful at long-term weight loss.
Here are some healthy foods you can have for breakfast:
- High-fiber cereals
- Vegetable or fruit smoothies
5. Incorporate More Physical Activity into Your Routine
If you want to burn more calories, you simply need to move more. It’s easy to fall into a sedentary lifestyle, but there are ways to incorporate more physical activity into your routine.
Here are some things you can do:
- Take the stairs instead of the elevator.
- Limit your screen time. You don’t burn any calories when you’re wasting time on your smartphone.
- Go for a walk. If you have kids or pets, take them out to walk with you, too.
- If you drive to work, pick a farther parking space to get some extra walking time.
- The next time you need to talk to your co-worker, walk to their desk instead of sending them an email.
These changes may seem inconsequential at first, but it’ll add up in the end. In the weight loss game, every calorie counts!
6. Do the Right Exercises
When you’re exercising to lose weight, you need to make sure you’re doing the right things. It’s best to do full-body exercises rather than focus on a single area.
Here are some exercises you can incorporate in weight loss workouts for men:
If you can, opt for high-intensity workouts rather than low-intensity ones. With high-intensity workouts, you can burn more calories and increase your stamina for more exciting foreplays.
Tip: It might be helpful to find exercise buddies. When you exercise regularly with other people, it’s easier to keep at it.
7. Document Your Progress
Before you begin your weight loss journey, take a photo of yourself, jot down your waistline, and take note of your body weight. When you see yourself every day, it may be difficult to notice any of the progress you’ve made.
By documenting your initial state, you’ll have clear proof of how far you’ve gone. When you see that all your hard work is paying off, it’ll motivate you to keep going.
Tip: Just like pregnant women who take photos of their growing bellies each month, you may want to schedule a regular photo session, so you can track your progress. Wear the same clothes each time you take the photo to clearly see the results of your hard work!
Physical activity and exercise improve blood circulation in the body, including your genitals. When you have better blood flow, it’s easier to develop and maintain erections.
If you’re looking for ways to enhance your sexual stamina, losing weight is a good idea. In the meantime, there are other things you can try to help you last longer.
Tadalafil (Generic Cialis) and sildenafil (the active ingredient in Viagra) are FDA-approved drugs that help you gain and maintain erections by increasing blood flow to the penis. With these drugs, you don’t have to wait to reach your goal weight to have great sex!
Do you have any other weight loss tips for men? Share them with us in the comments section below.