Gut busting tips for men

It’s often said that an apple a day keeps the doctor away, but often men are the ones who are slow to visit the GP when they have a health problem. We’ve put together some top tips for men to improve their health:

Who says size doesn’t matter?

Excess weight, especially around your middle, seriously adds to your health risks. Losing just 10% of your weight can improve your health

Watch your waist

A waist measurement over 37 inches (94cm) puts your health at increased risk. The risk is even higher if your waistline is over 40 inches (102cm)

Man cutting the grassEat a balanced diet

This means plenty of starchy foods and fruit and vegetables, some protein and dairy and limiting sugary and fatty foods, such as fizzy drinks and chocolate

Get active

Aim for 30 minutes physical activity at least five days a week. You don’t have to go to a gym – just choose an activity that you like and can fit into your routine – anything that makes the heart beat a little faster or brings a sweat to your brow, such as walking briskly, cycling, gardening or mowing the lawn or DIY

Eat fewer takeaways and choose healthily

If you love Chinese dishes, opt for stir-fried dishes and avoid deep-fried dishes such as battered sweet and sour chicken and have boiled rice rather than fried rice. Choose tomato-based sauces rather than cream-based sauces when choosing pasta-based dishes and choose pizza toppings such as vegetables rather than meat. We have a whole section on healthy menu options.

Eat regular meals

Start the day with a healthy breakfast and have healthy options for lunch and dinner. Include healthy snacks between meals such as fruit and plain popcorn

Rethink your drink

Alcohol contains quite a lot of calories so think about cutting down on the amount you drink, drink alternatives, or drink water between drinks. Aim for no more than 14 standard drinks per week with some alcohol-free days (1 standard drink = ½ pint beer; small glass of wine; 1 pub measure of spirits)

Think long term, not quick fix

Make gradual changes to your diet and lifestyle that you can really stick to. Introduce changes slowly, for example aim to eat breakfast most days one week and then all days the next, and then work on another area such as snacks. When it comes to physical activity, for example, get off the bus a stop earlier and walk the rest of the journey, then try to walk further each week

Don’t wait until you’ve been diagnosed with a health problem before you take action!

Weight loss will give you more energy and help to improve everything from your health and looks to your confidence and love life!

You don’t have to go it alone

If you feel you are struggling to make small changes to your lifestyle ask a family or friend to help you. Try and visit your GP regularly to keep it all in check.

For more information and tips on healthy eating and weight loss visit www.weigh2live.eu