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1. Caloric intake for dieting men
Counting calories is as important to men as it is to women. Men’s lifestyles do
not necessarily denote that they can easily maintain their weight no matter
what they eat. They too are vulnerable to obesity issues if they let go of their
unhealthy and incorrect eating habits. If you are concerned about weight gain
and want to start with controlling your calories, then the next big question that
lurks your mind is: How Many Should You Have?
This article is an exact answer to your question. Maintain your weight through healthy
eating asmentioned here and you will definitely reap better rewards.
Most men seem to have a hard time cutting down their beer bellies. But the
task of getting rid of that stubborn stomach fat requires persistentmonitoring
of calories next to dieting and exercising regularly.
Start with some planning:
Planning your calories in advance is the best way to manage your caloric
intake. There are a lot of mobile apps that help you in this process so that you
can easily decide what to eat tomorrow. This way you can assign a healthy and
tasty menu and at the same time calculate the calories your menu holds in
storefor you. You can replace or cut down a dish or two if you find the total
calories to be a bit more than whatyou expect.
Usually men requiremore calories than women because they havemore
muscle and fortunately less fat than women which means their BMR index is
higher when they are at rest. This is why men need more calories than women
to have a balance in functioning throughoutthe day. So plan your meals
accordingly.

2. Gain calories from healthy foods:
Get your needed calories fromgood foods rather than munching on junk foods
and fried fastfoods like burgers and pizzas. Itis very important that you eat a
good portion of lean meat or red meat to get your proteins, healthy fats from
good carbs like brown rice and cereals, at least four medium cuos of fresh
fruits and vegetables with each meal. Avoid softdrinks and sodas, they contain
empty calories that are of no good to your health. If you are a big fan of fizzy
drinks and beer and cannot do without it, you can cheat yourself occasional
and cut yourself losefrom your strictdiet. But make sureyou do not tumble
back to your old eating habits.
Watch your snacking:
Analyseyour cravings and cut down those extremely dangerous sugar treats,
milk chocolates and desserts. If you feelhungry between meals, then opt for
healthy snacks rich in vitamins and nutrients. You can have an apple regularly.
Itmakes an excellent healthy snack. Avoid coffee and havenatural plain yogurt
or green tea. You can also have a serving of nuts or a whole wheat bread with a
tsp of low fat butter or peanut butter.
Get the values:
Calculate the exact amount of calories you requireand prepare your meals
based on that. This is the way to figure out how many calories you will require.
To start with analyzeyour goals. Find out which is your desirable weight. Now
calculate the Body Mass Indexand if it between 18.5 and 24.9, it means you
are of the correct weight. If your BMI is higher than that value, it means you'll
need to lose weight. If your BMI measureis lower than that, you'll need to gain
some weight. If your BMI is in the middle, you'll need to maintain your weight.
Cut down your calories:
Itis utterly important for dieting men to stick to a daily intake of 1800 calories
in order to reduce weight. This means each meal should not contain anything
above 450 calories excluding snacks and snacks aloneshould constitute a total
of 450 calories a day. So if you want to lose weight, it is necessary thatyou
count the calories even in your morning coffee.

3. You mustrealize that the calories can add up very easily and quickly. Use a
calorie calculator to calculate the calories in various foods and drinks.
Balance your calories and exercising:
Dieting and exercise go hand in hand. The second important thing foe men is
to burn at least 800 calories four to five times in a week and in addition men
must do an intense 1000-calorieworkouton all weekends.
Include all sorts of exercises:
Don’tkeep on repeating the same forms of exercises. Same formof exercising
prevents your body fromgetting used to other exercises and it also interrupts
the burning of calories. To avoid this, mix up all forms of exercises in terms of
type, frequency and intensity. You can increase the weights you lift or you can
increase the intensity of your cardio workouts.
Maintain your calories:
If you succeed in hitting yourtargetweight,beproud of yourselfbutdon’tstop
there, concentrateon maintainingthatweightin a healthy manner. If you have
remained in your targetweightlimitfor morea coupleof weeks,then you haveto
slightly increaseyourcaloric intakefrom1800to 2000caloriesper dayin order to
stop losing weight.
Do this by splitting the2000caloriesinto three500 caloriemealsalongwith a
totalof 500 caloriesper dayin snacks.This maintenancephaseis certainly
importantforyou to followup on your weightandcalorieintakekeenly.
Moreover,youhaveconsiderthefactthateach personis differentandthis 2000
caloriecountmay or maynotbea stablenumberforyou to keep up your target
weight. In thatcaseyouwillhaveto reviseyourcalorieintake.

4. Keep adjusting the calories
After alltheseefforts, if youfind outthatthekilosstartto add on again,you
mightwantto considergoingbackto something lesslike1900caloriesuntilyou
find thatyour weightreduces.
However, do notquitexercising.Plan yourworkoutsproperlyand keep up with
regular exercisingto burnoutatleast 800caloriesfouror fivetimesin a week
along with moreintenseworkoutsto burna massive1000 calorieson weekends.
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