Attention men! You’ve probably been thinking about it for a while, but those pounds that you’ve gained since college aren’t going to disappear by themselves. Sure, it’s great to sit on the couch eating who-knows-what while watching other dudes participate in athletic events. It might even make you feel like you’ve been participating too, but the truth is, you aren’t. You’ve been sitting on the couch for far too long! It’s time to get up and make a change. You, too, can be that manly man you watch on TV with these 10 simple steps.
Everyone is busy, but there are ways to get exercise in during the day. Start by taking the stairs or parking further away from your destination. You can also start working out on the weekends when you have more free time. The CDC recommends 150 minutes of moderate activity a week for adults. So get up and move! Your feet don’t move by themselves.
2. Set Realistic Goals
It’s important to set goals for yourself that you can achieve and use to stay motivated. If you suddenly decide one day that you are going to lose 50 pounds in two days, it’s not going to happen. You won’t meet your goal and you’ll give up, because that’s what happens when you set nonsensical goals.
3. Stay Away from “Magic” Diets
Fad diets don’t work because they function as deprivation diets, which means they are keeping you from consuming enough calories or nutrients to function. When you deprive yourself from eating, you end up wanting to eat more. So, you may lose some weight for a short period of time, but in the end you will gain it back plus possibly even more.
4. Cut Down on Processed Foods
Processed foods often contain an excess of sodium and other ingredients that you don’t need. Too much sodium can hurt your heart and create future problems with your health. People over the age of two should only consume around 2,300 milligrams of sodium a day. That may sound like a lot, but once you begin checking nutrition facts labels, you’ll realize how quickly those milligrams add up.
5. Start Buying Fruits and Vegetables
If you have junk food sitting around, more than likely you’ll eat it. Next time you head to the store, look for easy to eat fruits and vegetables that you can eat on the go. Even frozen and canned fruits and vegetables are a better alternative to fast food or a frozen pizza.
6. Ditch The Beer Belly
It’s not just beer, either. Most alcohol causes you to gain extra pounds. Each drink you have is filled with empty calories, and those calories add up and eventually turn into body fat. Want that body fat to melt away? Drink only in moderation.
7. Expand Your Cooking Skills
Frozen pizzas and fast food are handy when you’re in a hurry, but learning how to cook easy meals for yourself can amp up the nutrients that your body needs, and also cut down on calories. Studies have proven that eating home cooked meals can reduce the amount of fat, sugar, and carbohydrates you eat. It also helps manage how much you eat when you go out.
8. Watch Your Portions
Start reading the nutrition facts label to regulate portion sizes. That bag of chips probably shouldn’t be eaten in one sitting. How do you know that? The back of the bag gives you a very specific serving size. Try to stick to those to manage out-of-control eating.
9. Get a Customized Plan
Check out SuperTracker.USDA.Gov for a personalized plan on how much and what kinds of food you should be eating, plus an exercise recommendation for your goals. It breaks down what kinds of foods you need to eat every day to meet your lifestyle, and it can also help you track where your weak points reside.
10. Consider UnityPoint Health - Des Moines’ Weight Loss Services
If you’ve tried and tried to lose weight, but nothing seems to work, it might be time to explore weight loss services. Not only do the weight loss experts offer advice on how to live a healthier lifestyle, but they also advise whether or not weight loss surgery is right for you.
So, manly men, get into gear and start making changes for a healthier life. Don’t be afraid to ask for help. Talk with the weight loss specialists at UnityPoint Health - Des Moines to get started on your weight loss goals.
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