If you are serious about losing weight, be extra-choosy when dining out or ordering take-out food.
Here are some important tips.
(1) Do not order deep-fried food.
(2) Look for light appetisers, such as salads, non-creamy soups, fish platter.
(3) Avoid entrees with sauces. If necessary, ask for them “on the side”. Choose plain fish, broiled lean steak, or tomato-based pasta.
(4) Make sure half your plate contains vegetables, without added oil or butter.
(5) For dessert, choose any fresh fruit dish, and if offered cream say No.
If these suggestions are too arduous, it may be best to skip eating out until you feel more confident.
MEN WHO ENJOY ALCOHOL
For many men, giving up alcohol is a complete No-No.
So let me give you some facts and you can choose accordingly.
To begin with, alcohol contains zero nutrition.
In addition, its calorie content is quite high – about 7 calories per gram.
Drinking one regular Martini per day adds up to about 58,400 calories per year – the equivalent of about 16.5 pounds of body fat.
One beer a day amounts to nearly as much.
A better option is one 4oz glass of wine a day, which contains about half the calories of a Martini.
Another problem to consider if you are male, is the contribution that alcohol makes to your fat stomach.
In my experience, overweight drinkers who give up alcohol experience an immediate reduction in their stomach size, which is very good news for their health.
WEIGHT REDUCTION EXERCISE FOR ME
Men typically do not find it easy to incorporate regular physical exercise into their daily schedule.
More than 50 percent of men do not take enough physical activity.
Which is not good news because the medical benefits of regular exercise are compelling.
Keeping active is one of the most effective methods of protecting ourselves against serious disease, and maintaining a good quality of life.
This introduces the basic male dilemma.
In order to achieve a comfortable standard of living for himself and his family, a man typically has to spend extra hours working instead of exercising.
But by not exercising he runs a much higher risk of serious disease, a crippling rise in insurance bills, as well as an illness-prone retirement.
No easy choices here, I’m afraid, although the rational decision must be to make exercise a higher priority.
This is particularly true for men over 40.
For men who really want to lose weight, I suggest you first see your doctor for a quick check-up.
Then, if all is well, I advise you start with 45 minutes/day of light exercise.
Do this for 2-3 weeks or until you notice obvious benets such as improved breathing, sleeping and appetite.
Then gradually increase the duration and intensity of your training program up to 60 minutes a day.
The best way to avoid overstrain is to loosen up with stretches at the beginning of each exercise session, and wind down with stretches afterwards.
IMPROVED LIFESTYLE FOR ME
Quitting smoking is the top priority for any man with weight-related health problems.
Another essential improvement is stress reduction or at least better stress management.
This is because any stress which leads to a feeling that life is out of control, is a major contributor to disordered eating, excessive alcohol intake and disease, as well as family problems.
Moving to a less stressful job, reducing your work schedule, or taking regular physical exercise are useful ways to reduce stress, and will denitely assist weight loss and general health.
Spending more time with your family is also a great stress reliever.