Are you trying to lose weight but haven’t achieved your fitness goal? Have you ever wondered why you’re not losing weight? We will tell you. This happens because you start dieting and exercising with great enthusiasm and suddenly you lose the determination midway. Then you start indulging in junk food and the end result is – weight gain. In some cases, the weight gain is double of what kilos you had lost. Men, especially, are highly prone to weight gain owing to their lifestyle.
At Health Total, we realise that the male body is genetically designed to have higher muscle mass coupled with low body fat and faster metabolic rate. Further, it has a high tolerance to exercise. Hence, we will offer you a healthy diet plan that not only assures healthy and lean body but also helps lower your risk of heart diseases, cancer and diabetes.
Health Total’s Weight Loss Plan for men ensures a reduction in the waist circumference, reduction in body fat percentage and an increase in muscle mass. For instance, we recommend that you reduce the daily calorie intake by approximately 500 calories for safe weight loss. Also, try consuming four to six meals a day. This will ensure you don’t starve and at the same time, it will increase your metabolism. Call on our toll-free number 1-800-843-0206 or visit any of our centres for FREE CONSULTATION!!!

Weight Loss Plan for Men

Here’s what our weight loss plan includes:

• Food plan
• Herbal plan
• Exercise

Health Total’s approach for weight loss for male includes suggesting a customised food plan with increased consumption of dietary fibre, complex carbohydrate, high protein, healthy fats, lean proteins, low-fat foods and low-fat dairy products. Lean proteins include beans, soy products, chicken, fish and eggs.

Moreover, our food plan includes functional foods, vitamin-rich foods, and mineral-rich foods to make your body healthy with the ultimate objective of achieving a disease-free state. A healthy weight loss diet chart eliminates trans fat, processed foods and added sugar and salt. Eat a variety of foods to ensure proper nutrient intake and focus on staying within your daily calorie limit. This helps you lose weight fast.
If you are a male who has tried all kinds of crazy diets, protein shakes and intense workouts at the gym but still, your weight loss is not quite up to the mark or you have reached a plateau, try some of the below fast weight loss diet tips and shed those extra kilos rapidly. These will help you lose weight without going to the gym!

Spices

Instead of loading up your food with salt how about sprinkling some warming spices? Spices such as ginger, black pepper, chilli powder and cinnamon boast of amazing fat-burning properties. They have great ability to control blood sugar. Meaning they can help prevent any spike in your glucose levels post a sugar or carbohydrate-rich meal. Know more about the effects of these spices:
Black pepper: It raises the body temperature and increases metabolism. Black pepper also aids in digestion because when it is eaten, a signal is sent to your stomach to produce hydrochloric acid. This acid is crucial for digestion of protein and other foods in the stomach.
Chilli powder: Chilli powder contains capsaicin, a powerful stimulant that raises the body temperature and increases fat-burning ability by up to 25%. Besides this, chilli powder reduces cholesterol levels.
Ginger: Ginger increases metabolic rate and decreases appetite. It also helps in the digestion process.
Cinnamon: Studies have found that having just 1/4 to 1 teaspoon of cinnamon can increase your metabolism and improve the body’s ability to handle sugar by stimulating insulin activity. Cinnamon also keeps your body’s digestive system flowing smoothly.

Eat more of greens

Eat a variety of fruits and vegetables every day because each food has its own set of known and unknown nutrients to offer so that you can get the entire spectrum of protection against disease. Adding colourful raw veggies are crucial in order to get sufficient enzymes in your diet. Some of the vegetables that will help you lose weight include broccoli, cabbage, cauliflower, grapefruit, lettuce, radish, spinach and cucumber.

Nutritional supplements

A well-balanced and nutritious diet is often sufficient in all the vitamins and minerals that our body requires, but our usual diet is lacking in many of these. Remember, vitamins and minerals play an integral role in our body’s metabolism. Chromium, Omega-3 fatty acids and B-complex play a vital role in weight loss and are also needed for optimum energy metabolism.
Vitamin E, Vitamin C, zinc and selenium are essential antioxidants that reduce the damage done to the body by environmental stress, pollutants and free radicals. Calcium, magnesium and phosphorus are some of the nutrients needed for denser, stronger bones that will be ready to support the increased lean body mass.

Weight loss foods

Make sure to include foods such as fish, chicken, whole eggs, low-fat milk and yogurt, cottage cheese, leafy greens, sprouts, pulses and legumes, nuts and whole seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds), fish oil, boiled potatoes, beans and legumes, soups, avocados, apple cider vinegar, chilli pepper, chia seeds, coconut oil, brown rice, apples and papayas in your weight loss diet chart.

Detox teas

Every day we fill up our body with toxic elements and chemicals. If we do not eliminate these toxins from time to time, the toxins will begin to spill over causing health issues. Our diets are not as healthy as they are meant to be. We often overload our system with sugar, alcohol and refined carbohydrates that do no good to our body.
Did you know that slimming teas can help you to detox as well as lose weight? Detox teas really work, but you must source them from the right vendor. Natural and organic detox teas are devoid of artificial colours, flavours and sweeteners. This apart, they are also free from trans fat. So, make sure to include ginger lemon tea, mint tea and cinnamon tea to enhance the detoxification process of your liver. Know more about other drinks that help reduce waistline.

Stress control

Take control of your emotions. Do yoga and meditate every day for at least 15 minutes. Drinking low-fat milk before going to bed will help you sleep better and give more energy the next morning.

Herbal therapy

At Health Total we use various Ayurvedic herbs to detoxify your body to make it nutrient receptive. Some of the herbs we use for men include Triphala and Shilaji. These herbs help balance the doshas and reduce excessive meda dhatu from your body. They facilitate the process of fat burning or fat metabolism.

Exercises for belly fat reduction

We suggest a mild exercise plan, which includes 40-45 minutes of cardiovascular exercises along with some weight training exercises such as push-ups, crunches and abs to build up muscle mass (active).
We recommend clients to do weight training for at least five times a week. This will help you regularise the flow of free fatty acids for burning. Moderate physical activity can help reduce your visceral fat, which is a dangerous type of fat that could lead to many metabolic disorders.
Moderate exercise such as 40-45 minutes’ walk while being on our weight loss management plan can give you amazing results in terms of losing weight while helping you lower your body fat% and visceral fat in terms of your waist circumference.

Diet chart for weight loss

Upon waking up: 1-2 glasses lukewarm water + lime juice
Breakfast: 1 bowl Oats upma OR poached or boiled egg with toast
Mid- morning: 1 Fruit (any)
Lunch: 2 no. Whole Wheat/Multigrain rotis
+ 1 bowl vegetable
+ 1 bowl salad
+ 1 bowl curd
Evening snack: Green tea + Roasted chana/ Fruit
Dinner: 2 no. Besan chilla/Tomato omelette OR grilled chicken or fish
+ 1 bowl vegetable
+ 1 bowl salad
(Note: This is a very generic weight loss diet plan. For a personalised diet plan, visit any of our centres and consult our doctor and nutritionists. The first consultation is free!!!)