Weight loss men

Being overweight, or obese, refers to carrying excess body fat. Doctors typically use Body Mass Index (BMI) to assess whether someone’s weight is suitable for their height. This calculation is based on weight in kilograms divided by the square of height in meters. 

• Healthy weight: BMI between 18 and 25 
• Overweight: BMI of 26 or higher 
• Obesity: BMI above 30 
• Severe obesity: BMI of 35 or higher 

Waist circumference is another important factor. Excess fat around the abdomen poses more health risks than fat stored around the hips or thighs. For men, a waist measurement above 102 cm indicates an elevated risk of health issues related to excess body fat. 

Obesity is a widespread issue, primarily caused by an unhealthy lifestyle, which includes overeating and lack of physical activity. Additional factors that can increase the risk include: 

• Certain medications 
• Genetic predisposition 
• Quitting smoking (which may lead to increased snacking) 
• Specific health conditions 

Carrying extra weight can make everyday activities more challenging. Many people experience symptoms like joint pain, fatigue, and reduced physical fitness. Additionally, obesity increases the risk of serious health problems, including heart disease, type 2 diabetes, and certain cancers. Mental health issues, such as depression, can also be linked to being overweight. 

The good news is that weight loss can help reduce these symptoms and risks. 

Achieving healthy weight loss starts with changing your eating habits. It’s important to reduce your intake of sugary treats, snacks, and processed foods. Here’s what to focus on: 

• Fresh fruit and vegetables: These are low in calories and rich in fiber, vitamins, and minerals. Aim for at least 300 grams of vegetables daily, and ideally 500 grams, along with two pieces of fruit. 
• Proteins: Essential for muscle maintenance, proteins also help curb hunger. Choose lean meats like chicken or turkey, as well as eggs, nuts, and cottage cheese. 
• Calcium-rich foods: Strengthen bones and teeth with dairy products such as semi-skimmed or skimmed milk, or opt for plant-based alternatives fortified with calcium. 
• Healthy fats: Unsaturated fats, found in fatty fish (like salmon and mackerel), vegetable oils, avocados, and nuts, are beneficial for heart and brain health. 
• Fiber: Found in vegetables, fruits, and whole grains, fiber supports digestion and helps stabilize blood sugar levels. 

Remember, even healthy foods should be eaten in moderate portions to avoid excess calorie intake. 

Quick weight loss secret: eat less, drink more

Hydration is key when trying to lose weight. Drinking at least 2 liters of water daily helps flush toxins from the body and can create a sense of fullness. If plain water isn’t appealing, try tea without sugar or sugar-free beverages. Avoid alcohol and fruit juices, as these are high in calories. 

Why exercise helps with healthy weight loss

Your body burns calories even when at rest, but additional physical activity increases your energy expenditure. When combined with a healthy diet, exercise can help the body burn stored fat, making it an effective way to lose weight. You don’t need to hit the gym every day—activities like walking, gardening, or cycling also count. 

By adopting new eating habits and increasing physical activity, you’ll start to feel fitter, have more energy, and see the number on the scale go down. 

For some, lifestyle changes alone may not be enough to achieve significant weight loss, especially when struggling with constant hunger or needing to lose a large amount of weight. In such cases, a doctor may prescribe weight loss medication. 

Types of weight loss medication

There are different types of weight loss drugs, including: 

• Regenon (Tenuate): An appetite suppressant that helps reduce hunger. It is typically prescribed for a short course. 
• Xenical: Prevents the absorption of some dietary fat, thereby lowering calorie intake. 
• Orlistat: Also reduces fat absorption, with excess fat being eliminated in the stool. 
• Mysimba: Aims to reduce food intake and manage energy consumption in the brain. The goal is to achieve a 5% weight loss within 16 weeks. 

Weight loss injections

• Wegovy: An injectable medication that mimics a hormone to suppress appetite and increase feelings of fullness. 
• Saxenda: Another injectable that helps regulate blood sugar levels, reducing hunger signals. 

All prescription weight loss medications should be used under medical supervision. They work best in conjunction with a healthy diet and lifestyle. 

Over-the-counter weight loss products

Non-prescription options include: 

• Fat burners 
• Appetite suppressants 
• Fat blockers 
• Meal replacements 

These products may aid weight loss when combined with a healthy lifestyle, but they can also have side effects. Always read the instructions before use. 

Weight loss medications are not a substitute for healthy eating and exercise. They should be used with caution and only under the guidance of a healthcare professional. If you have any concerns or questions, consult a doctor or pharmacist.