If staying in shape was easy, every man would have washboard abs. Modern life is practically designed to make you fat. Read on to prepare for battle. In fact, especially if you have an expense account. Stuck in a hotel room? Do a no-equipment workout. Motivate yourself to meditate 2. Getting you fired makes you fat Maybe you spent too many hours in your cubicle listening to Mindfulness Practice, cogitating on the unfairness of life, until somebody from HR rudely disturbed you.
You have lost income — and as a result could start to gain weight, potentially at the rate of 2. How to lose weight despite getting fired Sleep well and consistently. The stress of a sudden job loss can lead to sleepless nights and insomnia, say researchers at Penn State. So promote better sleep through exercise. In a study published in the journal Sleep Medicine, sedentary people who committed to a six-month exercise program fell asleep more quickly at night, felt more rested in the morning and had better-quality sleep than they did before the program.
Their anxiety and depression levels fell too. Hack your hormones to gain muscle, sleep better and have more sex Make your lunch. Be sure to include protein-rich snacks, such as nuts, hard-boiled eggs and jerky, and keep junk food out of the house. People in a University of Illinois study who drank more water than other beverages also consumed fewer total calories. Raise your heart rate and burn energy by standing up every half hour to do two minutes of squats and lunges.
The best fat-burning exercise, according to science 3. Most men will pack on 3 to 4 pounds after tying the knot, says Dinour. The same is true for unmarried couples who shack up. Fill up and then hit the supermarket: An empty belly may make you favor high-calorie options over low-calorie ones. Count the number of times you chew food before swallowing; then double it. The same forces that fuel dietary convergence may also steer your exercise habits.
Do men really sweat more than women? Becoming a father makes you fat First-time dads gain an average of four and a half pounds after the baby arrives, a Northwestern University study found. Most women lose half their baby weight within the first six weeks following childbirth and the rest in the next several months.
How to lose weight despite becoming a dad Eat like a man. New fathers tend to lean more on convenience foods, so they often gain weight, says Helena Laroche, MD, an assistant professor in internal medicine at the University of Iowa. But you can make better food decisions — for yourself and your child. Fruit is an easy sell. Play like a child.
Do planks work up to three 1-minute holds or pushups do 20 seconds on, 10 seconds off for 4 minutes daily to strengthen your core and stabilise your spine, says Michael Wood, CSCS, chief fitness officer for Koko Fit Club, which despite the name has absolutely nothing to do with monkeys. Sleep like a baby. Shuteye is critical because you produce the hunger hormone leptin every two hours during your slumber, Dr Laroche says.
Holidays make you fat People can gain up to 3kg on holiday, according to University of Georgia research. These gains often persist because trips can start you on a path of unhealthy eating that can continue for weeks after. Alcohol consumption can double during holiday, Cooper says. Consider drinking every other day instead of daily. The CDC recommends no more than two drinks in a single session. Both are especially critical during vacation, and even better if you do them daily.
University of North Carolina research suggests that dieters who weigh themselves daily are more likely to lose weight and adopt weight-savvy behaviors.
Consider two-a-days; most people overestimate their exercise calorie burn. How to lose weight when you turn 30 Follow the right exercise regimen. Exercise helps, of course, and if you must choose between cardio and weights, do weights. Strength training helps you maintain or even increase your metabolism, a Harvard study found, and it burns more fat than cardio alone.
Do at least 20 minutes of strength training a day and, if possible, at least 25 minutes of aerobic exercise as well, says study author Rania Mekary, PhD. People who did both gained the least belly fat. Assess your hunger on a scale of zero famished to 10 stuffed. Think about how each level feels. Stop at 7 — satisfied but not full. How turning 40 makes you fat Now you have another factor to consider: How to lose weight when you turn 40 Find an activity you love. In a study published in the journal Health Psychology, people were more likely to stick with exercise if they did it for enjoyment.
These are the 10 best exercises for men Eat these key foods. Also, nosh on nuts and beans for T-boosting magnesium, and mushrooms and milk for vitamin D, because D is good for T. Reform your band of friends. Loneliness can lead to overeating, so prioritise your social life: Make new acquaintances and maintain the friendships you do have. Steal a trick women use and organise your friends into categories — exercise, culture, music, food, hedonism — and meet up with a different group every week.
Turning 50 makes you fat Your metabolism is heading south, kind of like your butt. As maintaining muscle becomes tougher, your body composition may shift into the danger zone.
How to lose weight when you turn 50 Work on your muscle. The Pillsbury Doughboy is 51 this year. How turning 60 makes you fat Your naps might be doing you in.
How to lose weight when you turn 60 Cut out your naps during the day. How this man got his best body at 40 Pain that accompanies everyday functions tends to influence body weight — after all, who wants to exercise when it hurts to move? But there may also be a complex psychological dance going on, says study author Benjamin Keeney, PhD. This is also true for surgery.
How to lose weight despite getting injured Take rehab seriously. Keep in close touch with your surgeon, physical therapist and other providers, and follow their instructions carefully. The exercises your PT gives you might not be your idea of fun, but positivity can mean a lot. This kind of self-talk can bolster confidence and help you focus on technique, the researchers say.
Consider seeing a psychologist to talk about how the physical setback affects your mental health. Find qualified pros at locator. A therapist can help you stay on track.
Make eating right easy. You need lots of protein — about 30g per meal — to help your tissues heal and regenerate, says Mohr. Pain can make it tough to stand for hours in the kitchen prepping food and washing dishes. This article was originally published on www.