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Diet and exercise plan for obese men 1- by dr.sanaz

Diet and exercise plan for obese men

Table of Contents

Weight loss program for obese men and reaching the ideal weight is beneficial for men’s health provided that combination of regular exercise and an effective and healthy diet. Additionally, healthy body weight may reduce the risk of many diseases, including heart disease, stroke, some cancers, and medical conditions.

Obese men are more at risk of developing chronic diseases than obese women because men have more visceral storage than the abdominal type, associated with an increased risk of infections.

Related: “How To Prevent Viral Infections?

However, losing weight the right way is very important. Some restrictive diets can cause weight loss for a short time, but they are never a good option for stabilizing a given weight over the long term.

Instead, it would be best if you stuck to a health plan that will get you the nutrients you need, meet your specific needs, and stick to it long-term—perhaps for life.

Research shows that weight loss for men involves modifying their diet, increasing physical activity, and other behavioral changes – not just following a diet.

Diet and exercise plan for obese men 00111

Exercise wisely

  • How should an obese person start exercising?

Exercise is an accurate part of a healthy lifestyle.
Still, it can be essential for people who are overweight or obese, Although medical conditions cause obesity.
Starting an exercise program can be challenging, but there are several ways to make it easier:

  1. Choose low-impact and gentle activities on your joints which does not lead to joint pain, such as walking, swimming, or yoga.
  2. Start with a short workout, 5-10 minutes, and gradually build up to longer sessions.
  3.  Find an exercise partner, friend, or personal trainer to provide accountability and encouragement.
  4. Incorporate exercise into your daily routine, such as taking the stairs instead of the elevator or parking at the far end of the parking lot.
  5. Aim for consistency rather than intensity to exercise for at least 30 minutes most days of the week.
  6. Track your progress by using a fitness tracker or writing down your workouts in a log.
    Starting an exercise program is a process; being patient and consistent is essential.
 
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Weight loss diets for men

Here are four healthy diets that may help men lose weight

  • Diet program for men with high protein

Increasing protein intake has been proven to promote healthy weight loss. Protein is the most nutritious food, which means adding it to your diet plan, meals, and snacks can help you feel full.

Related: “How Do I Stop My Bulimia?

High protein diets have also been found to save muscle mass during weight loss, which helps maintain energy and the number of calories burned at rest.

In addition, research shows that men who follow diets high in protein experience more significant weight loss over time than those with low-protein diets.

The amount of protein needed in a weight loss program for men depends on many factors, including your size, activity level, and age.

Most high-protein diets provide at least 0.6 grams of protein per pound (1.3 g/kg) of body weight, significantly higher than the recommended daily allowance (RDA) of 0.36 g/kg. Each pound (0.8 grams per kilogram) of body weight.

High-protein diets promote weight loss and help you maintain your weight over time.

Related: “Top10 High Protein Snacks For Pregnant

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Protein and body health

Protein is an essential nutrient for the human body. It is crucial in maintaining and regulating many bodily functions, including muscle growth, tissue repair and development, hormone production, and immune function. 

Some general diseases that protein has been linked to:

  • Alzheimer’s
  • Cardiovascular disease: Studies have suggested that a diet high in protein can reduce blood pressure and level of cholesterol, reducing the risk of heart disease.
  • Cancer: Protein is an essential nutrient for the body’s immune system, and many studies have suggested that a high protein dietary pattern may help decrease the risk of developing certain types of cancer, including colon and breast cancer.
  •  Diabetes
  • Osteoporosis: Protein is necessary for maintaining and building bone mass, and studies have shown that protein-rich diets may help prevent and treat osteoporosis, a bone disease that can lead to fractures.
  • Skin health: Protein is an essential component of the skin for maintaining its integrity and function. High protein diets have been shown to improve skin health, including reducing the appearance of acne and wrinkle and improving hydration and elasticity.

Related: “How To Increase Collagen In Face Skin Naturally?

Diet and exercise plan for obese men 0011

Sample Program:

Here is a diet program that prioritizes protein and incorporates a calorie deficit for weight loss:

  • Breakfast:
    •  1 serving of Greek yogurt (170 calories, 15g protein)
    •  1/2 cup of oats (150 calories, 4g protein)
    • 1 cup of berries (50 calories, 0g protein)
  • Morning snack:
    •  1/2 cup of cottage cheese (80 calories, 10g protein)
    •  1/2 cup of cut-up bell peppers (15 calories, 0g protein)
  • Lunch:
    •  4 oz. grilled chicken breast (140 calories, 24g protein)
    •  1 cup of mixed green salad with 1/2 avocado (250 calories, 4g protein)
  • Afternoon snack:
    • one hard-boiled egg (80 calories, 6g protein)
    • 1 slice of whole-grain bread (100 calories, 2g protein)
    • 1 tsp. Olive oil (40 calories, 0g protein)
  • Dinner:
    • 4 oz. salmon fillet (150 calories, 24g protein)
    •  1 cup of roasted vegetables (50 calories, 2g protein)
  • Evening snack:
    •  1/2 cup of plain Greek yogurt (75 calories, 6g protein)
    • 1/2 cup of blueberries (45 calories, 0g protein)

This diet program provides approximately 1800 calories and 135g of protein daily, focusing on lean proteins, whole grains, vegetables, and fruits. 

High-Protein-Diet-Chart
  • Weight loss in men with a Mediterranean diet

A weight loss plan for men, the Mediterranean diet, which is rich in whole foods such as vegetables, fruits, beans, and fish, has many health benefits, like a decreased risk of heart problems, weight loss, and weight stabilization.

A 12-year study of 32,119 people — 9,662 of whom were men — found that following a Mediterranean diet as a weight-loss program for men was related to reduced risk of being overweight and obesity, waist size, and less belly fat.

Related: “Best Morbid Obesity Guidelines For Medical Treatment

In addition, the Mediterranean diet can protect men against prostate cancer, the most significant type of cancer and the second leading reason of cancer death in men.

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  • Mediterranean diet and body health

The Mediterranean diet is entirely known for its health benefits. It has been linked to preventing and treating several diseases. Some of the conditions that the Mediterranean diet has been shown to help prevent or treat include:

  • Cardiovascular disease:
  • Diabetes:
  • Cancer
  •  Inflammation and autoimmune diseases: The Mediterranean diet is high in monounsaturated fatty acids and omega-3 fatty acids, which have been prone to have anti-inflammatory properties in it and may aid in reducing the risk of autoimmune diseases such as rheumatoid arthritis and psoriasis.
  • Mood disorders
  •  Parkinson’s disease: The Mediterranean diet is rich in antioxidants and polyphenols, which have been connected to a reduced risk of Parkinson‘s disease, a slowly progressive nervous system disorder.
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Sample Program:

A diet program that prioritizes protein and incorporates a calorie deficit for weight loss:

  • Breakfast:
    •  1 serving of Greek yogurt (170 calories, 15g protein)
    •  1/2 cup of oats (150 calories, 4g protein)
    • 1 cup of berries (50 calories, 0g protein)
  • Morning snack:
    •  1/2 cup of cottage cheese (80 calories, 10g protein)
    • 1/2 cup of cut-up bell peppers (15 calories, 0g protein)
  • Lunch:
    • 4 oz. grilled chicken breast (140 calories, 24g protein)
    •  1 cup of mixed green salad with 1/2 avocado (250 calories, 4g protein)
  • Afternoon snack:
    • one hard-boiled egg (80 calories, 6g protein)
    • 1 slice of whole-grain bread (100 calories, 2g protein)
    •  1 tsp. Olive oil (40 calories, 0g protein)
  • Dinner:
    • 4 oz. salmon fillet (150 calories, 24g protein)
    • 1 cup of roasted vegetables (50 calories, 2g protein)
  • Evening snack:
    •  1/2 cup of plain Greek yogurt (75 calories, 6g protein)
    •  1/2 cup of blueberries (45 calories, 0g protein)

This diet program provides approximately 1800 calories and 135g of protein daily, focusing on lean proteins, whole grains, vegetables, and fruits. 

Mediterranean-Diet 000

image reference: “http://www.eyerisk.eu/

  • A vegetarian diet plan for fat men

WFPB diets differ from vegan diets, which eliminate all animal-related products.

Instead, WFPB diets have small amounts of animal products such as fish, eggs, cheese, chicken, and yogurt, although they are based on whole plant foods that include more vegetables, fruits, and beans.

In a weight loss program for men, WFPB diets are full of fiber and other beneficial nutrients due to their emphasis on whole plant foods and complete elimination of processed foods. Additionally, WFPB diets are an effective weight loss plan for men.

For example, in a review of some randomized controlled examinations, We can refer to people who followed plant-based diets—including several that included some animal protein—who were shorter, on average, after 18 weeks than those who followed the diet. They had non-vegetarian foods, and they lost more weight better than others.

Related: “Sertraline, Unlocking The Mysteries/ Benefits vs Risks

WFPB diets emphasize whole plant foods, although they may include small amounts of animal products. Such diets may improve men’s health and encourage them to lose weight.

Dr.sanaz health and beauty magazine
  • vegetarian diet and body health

A vegetarian diet is healthy and nutritious and can help prevent and treat certain diseases especially. Eating vegetables in a dinner meal can also make you sleep well.

Some of the conditions that a vegetarian diet may be helpful for:

  • Cardiovascular disease
  •  Diabetes
  •  Cancer
  •  Alzheimer’s disease
  •  Asthma: A vegetarian diet can help reduce the risk of asthma, as it’s low in animal products that can trigger allergic reactions.
  •  Inflammation

Related: “How To Treat COPD Symptoms? Are You Struggling To Breathe?

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Complications of a vegetarian diet

While eating a diet rich in plant foods is a healthy choice, one must be aware of the potential deficiencies of excluding animal protein products. 

Iron is one of the most essential minerals in the human body and is a critical part of hemoglobin, that carries oxygen from the lungs to all body parts. 

However, plant sources of iron, such as spinach, lentils, and fortified breakfast cereals, contain non-heme iron, which is absorbed less effectively than heme iron found in animal foods, like beef, pork, and poultry. 

This can make it difficult for some people to maintain adequate iron levels, especially for those with heavy menstrual bleeding or vegetarian or vegan.

Related: “How To Deal With Fatigue From Iron Deficiency?

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Sample Program:

Here’s a sample vegetarian diet plan for weight loss that incorporates nutrients and fiber-rich whole foods:

  • Breakfast:
    •  1 cup of oats + 1/2 cup of berries + 1 tbsp. of almond butter + 1/2 cup of almond milk (450 calories, 11g protein)
    • 2 eggs (140 calories, 12g protein)
    • 1 slice of whole grain toast + 1 tbsp. of avocado + 1 tsp. Of olive oil (220 calories, 3g protein)
  • Morning snack:
    • 1 serving of mixed nuts + 1 apple (280 calories, 6g protein)
  • Lunch:
    • 1 serving of mixed greens + 4 oz. of grilled tofu + 1/2 avocado + 1 tbsp. of quinoa + 1 tbsp. Of dressing (430 calories, 33g protein)
  • Afternoon snack:
    •  1 serving of edamame + 1 orange (210 calories, 11g protein)
  • Dinner:
    •  1 cup of quinoa + 1 cup of mixed vegetables + 4 oz. of grilled portobello mushrooms (450 calories, 23g protein)
  • Evening snack:
    • 1 cup of non-fat Greek yogurt + 1 tsp. of tahini + 1 tsp. Of maple syrup (170 calories, 8g protein)

This diet plan provides approximately 1830 calories and 82g of protein per day, focusing on plant-based proteins and fiber-rich whole foods.

lose-weight-fast-for-men
  • Low-carb diets for weight loss in men

Low-carb diets are one of the most popular food fads, and for a good reason healthy lifestyle.

Such diets vary in carbohydrates, from the very low-carb keto diet to the flexible and moderate-carb diets. A low-carb diet is a weight loss diet plan for men that can help reduce weight and improve other aspects of men’s health.

In a small, 8-week study of 34 obese older adults, those following a low-carb diet with less than 10% of calories from carbohydrates had three times more visceral fat than those on a low-fat diet. They shook hands

In the low-carb diet group, approximately 8% of total body fat is lost, and more muscle mass is maintained. Because men are likely to have more visceral fat than women, any diet that targets this type of harmful body fat can improve men’s health and reduce disease risk.

Many other studies have shown that low-carb diets with varying carbohydrate content lead to weight loss, improved blood lipid levels, and lower blood sugar levels.

Research shows that diets that contain a moderate amount of carbohydrates are easier to follow in the long term than diets that are very low in carbohydrates.

Sample Program:

sample low-carb diet plan for weight loss that focuses on protein-rich foods and green vegetables:

 

  • Breakfast:
    • 2 eggs scrambled + 1 slice of cheese + 1 slice of whole-grain toast + 1 cup of mixed berries (520 calories, 34g protein)
  • Morning snack:
    •  1 serving of mixed nuts + 1 apple (240 calories, 10g protein)
  • Lunch:
    • 4 oz. of grilled chicken + 1/2 avocado + 1/2 cup of quinoa + 1/2 cup of mixed greens (430 calories, 46g protein)
  • Afternoon snack:
    • 1 serving of veggies + 2oz. of cottage cheese + 1 tsp. of olive oil (280 calories, 18g protein)
  • Dinner:
    • 4 oz. of grilled salmon + 1 cup of mixed vegetables + 1/2 cup of quinoa + 1 tbsp. of lemon juice (510 calories, 46g protein)
  • Evening snack:
    • 1 serving of mixed nuts + 1 piece of whole grain toast + 1 tsp. of almond butter (340 calories, 18g protein)

This diet plan provides approximately 1920 calories and 126g of protein per day, focusing on protein-rich foods and green vegetables.

Diet and exercise plan for obese men 001116

Time does not return!!!

  • How many minutes of exercise should an obese person do?

It’s recommended that adults do at least 150 minutes of normal-intensity exercise or 75 minutes of severe exercise (or a combination of the two) every week. 
An excellent place to start for someone who is overweight or obese would be to aim for 30 minutes of normal-intensity exercise on most days of the week. 
 
Over time, as their fitness levels improve, they can gradually increase the severity and duration of their workouts. It’s important to remember that any amount of exercise is better than none, and even small changes can make a big difference over time.

conclusion

Obesity is a significant public health issue, and diet and exercise are essential for managing and preventing obesity in men.

Obese men who are hesitant to begin a diet or exercise regimen should consult with a healthcare provider or a registered dietitian to create a personalized plan that is safe, effective, and sustainable.

Men struggling to lose weight or who require additional support and accountability may benefit from programs that provide group support, counseling, or personal training.

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Author and specialist

Dr. Majid Zahrabi,

Neurosurgeon

  • Board Certified Neurosurgeon
  • DHA certificate holder
  • Plantation certificate holder, France
  • Certified holder of Discogol, France
  • A pioneer in the non-surgical treatment of disc herniation in the Middle East and CIS countries.
  • Under the training and coaching of Professor Jacques Theron (founder of Discogel Therapy) since 2008
  • More than 400 successful cervical and 1300 lumbar discogel injections
  • Trained and certified several neurosurgeons and spine surgeons in the Middle East and CIS countries for the treatment of Discogel
  • Strong belief in patient-centered care planning and participation
  • Neurosurgeon and spine surgeon at Imam Khomeini and Amir Mazandarani Hospital, Sari, Iran, with more than 430 surgeries annually, 2000-2011
  • Neurosurgeon and spine surgeon at Farmaniyeh, Nikan and Yas Sepid Hospital, Tehran, Iran, with more than 400 surgeries annually, 2011-2012
  • Neurosurgeon at Iranian Hospital, Dubai, 2022-2023
  • Since 2015, he has been working as a reference doctor for the treatment of intervertebral disc herniation with Discogel and has trained many doctors of spine-related specialties in various countries of the Middle East and CIS in person/practically and online.

.

Education:

  • Individual training sessions under the direct supervision of Professor Jacques Theron in Discogel treatment, 2008-2020
  • Training sessions under the supervision of Professor Thierry Boye on spinal implants, 2007
  • Participation and presentation in several national and international medical and neuro-spinal conferences
  • Board certificate by Iran Neurosurgery Board, 2001
  • Neurosurgery assistant training course, Isfahan University of Medical Sciences, Isfahan, Iran, 1996-2001 (In 2001, he graduated from Isfahan University of Medical Sciences with the first rank in the country.
  • His thesis the titled:The Application of human amniotic membrane in repair of dura matter in dogs.” ( It was happening for the first time in the world. )
  • General medical education, Tabriz University of Medical Sciences, Tabriz, Iran, 1984-1993

.

Published books:

  • CT scan of the brain for doctors
  • Etiology and treatment of painful spine disorders
  • Atlas of diagnosis, prevention, and treatment of spine disorders
  • The most common mistakes in the treatment of spinal disorders
  • Reading brain CT scan in simple language (3rd place in the book of the year)
  • Treatment of head and spine injuries

Publications and articles:

  • Bacteriostatic and bactericidal effects of DISCOGEL® (https://www.researchgate.net/)
  • Muscle recovery, reduction of pain, and improvement of movement strategies in patients with lumbar discopathy after injection of Discogel.
  • The article on the initial results of the treatment of intervertebral disc herniation with discogel injection, which won the second-best poster rank at the Pan Arab International Congress of Interventional Radiology (March 14-16, 2015) and was accepted for presentation at the Chicago Pain Congress.
  • The use of human amniotic membrane in dura mater repair in dogs, a study for the first time in the world.

.

Lectures:

  • Annual Congress of Physiotherapists of Iran, 2019
  • Chicago International Pain Congress, 2019
  • Iran International Pain Management Congress, 2018
  • Annual Congress of Physiotherapists of Iran, 2018
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Armenia for orthopedic specialists and neurosurgeons, 2017
  • First Live Workshop and Seminar on Minimally Invasive Disc Therapy (DISCON), 2017
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Azerbaijan for orthopedic specialists and neurosurgeons, 2016
  • Seminar of Iranian official managers, 2016
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Tajikistan for orthopedic specialists and neurosurgeons, 2016
  • International Neurological Intervention Congress in Iran, 2014
  • Educational seminar for nurses on treatment approaches for head and spine trauma, 2014
  • Educational seminar for general practitioners on treatment approaches for head and spine trauma, 2014
  • Speech at the Retraining Seminar for General Practitioners and Specialists in Dubai (Discon) in 2017
  • Speech in the internal retraining courses of Irani Hospital, Dubai
  • Holding lecture sessions and practical workshops on the treatment of intervertebral disc herniation with discogel injection in Azerbaijan, Tajikistan, Ukraine, Oman, and Armenia during the years 2015 to 2021.
  • Giving a lecture and holding a practical workshop for neurosurgeons in Vietnam at Ho Chi Minh City University in 2023

Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.