For many men, weight gain may seem normal – especially as they get older. But with that gain comes relationship problems. You may have noticed that your man is less active than he used to be, maybe he’s not as attractive as you remember. He might even start showing signs of depression. Here’s how to turn it all around and help him lose the weight he needs to.

Change Up The Diet

The first thing that needs to happen before any weight loss will occur is a serious re-examination of your man’s diet. If he’s like most men, he’s on a “see food” diet. He sees food, and he eats it. That’s not going to work if his goal is to shed pounds. A focus on quality meat, fats, and carbohydrates will be important. Specifically, he will want to focus on fats that are rich in fat-soluble vitamins like vitamin A, E, and K2. Those vitamins can be found in butter, olive oil, and other similar fats. Focus on minimally-refined fats, and stay away from seed and plant oils like cottonseed, soybean, corn, and canola oil. Peanut oil is OK, but not ideal and should be used sparingly.

Soybean oil is especially problematic, which has recently been found to be a major cause of weight gain. The problem is that it’s almost in everything from mayonnaise to dressings and nearly every other condiment on the shelf at the supermarket. It’s also in many packaged foods.

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Another way to smarten up the diet is to minimize or eliminate refined sugar in all its forms. Eat more meats and focus on having fish and liver at least once or twice a week. Fish is rich in omega-3 fats, which are good for the heart, and liver is rich in vitamin A, iron, and b-vitamins. Higher protein diets in general also make it easier to lose fat since protein is muscle-sparing and very satiating (he won’t be as hungry between meals as if he adopted a lower protein diet).

Vegetables also need to take center stage, since they contain a lot of fiber, which will help pull water out of the body and is generally good for weight loss. Vegetables are also rich sources of nutrients, which the body needs for general weight loss. At the end of the day, there is no magic food, but rather a magic combination of foods – a balanced diet void of processed junk.

Adopt A Loving Attitude

Some research shows that you can help your man lose weight just by adopting a loving attitude. It has a lot to do with a hormone called oxytocin, which is released in the body during certain situations, mostly sex and cuddling, but also whenever the both of you are feeling especially bonded or close in the relationship. Oxytocin has been shown to increase an individual’s metabolism, which will help with weight loss. So, whenever and wherever possible, make love, not war.

Make It Easy

Usually when diets fail, it’s because they’re unsustainable. They’re difficult, or otherwise complicated, to keep up. That’s where apps like Eat This Much can really help. Eat This Much is a web and mobile app that lets you input various metrics like calorie goals, macronutrient goals, and preferred foods. You can eliminate foods that you don’t want to eat (or are allergic to), and the app will automatically create a meal plan for you every week (for the paid version, which is cheap) along with a grocery list.

This effectively puts your meal planning (and diet) on autopilot. If your man doesn’t like a meal that’s generated, you can simply regenerate the meal until you land on something he does like.

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Introduce Meal Timing

Some research shows that meal timing is as important as the types of foods you eat. In a series of studies, researchers showed that restricting eating to an 8-hour time block resulted in more weight loss than when subjects were allowed to eat throughout a 24-hour period.

Mice were given two options: eat all food for the day within an 8-hour window or eat at lib throughout the day. The group of mice that ate within the 8-hour window lost significantly more weight than the at lib group.

Become Gym Buddies

One of the best ways for men to lose weight is to increase testosterone. Aside from reducing and eliminating soy-based foods (which contain estrogen-like compounds that alter testosterone levels in males), you can help your man boost testosterone by going to the gym with him and lifting weights.

 

 

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