A lot of lads want to get healthier but have NO CLUE where to start when it comes to fat loss.
At a time where we are bombarded with different diets, cleanses and pills its no wonder guys are confused.
In this article I’m going to to give you 5 simple steps to get you off the couch making better food decisions and starting dropping fat.
1) Get hydrated
First things first, most guys I meet are massively de-hydrated, living off endless coffees and countless diet drinks. Look the odd coffee and low calorie diet drink is fine BUT Water needs to be around 90% of your liquid intake a day. Aim for around 2-3 litres which will help keep you hydrated, energised and also stave off any hunger which can often be confused with thirst. How do you know if you are hydrated? Check the colour of your pee -if its yellow / brown you are dehydrated. Clear? Cool you are hydrated. Quick tip for those who will be upping their water intake; taper off around 6pm to avoid being up pissing all night.
2) Eat your greens
Vegetables contain many vitamins and minerals that will nourish our body and also have very little calories which means you can pile your plate high with them too. Veggies are also water based meaning they expand in your stomach to help you feel fuller longer so what’s not to love?
3) Move more
Guess what? Increasing your daily movement will help you to create more of an energy deficit (which is needed for fat loss). If you are just starting out and unsure what to do then don’t sweat about heading to a gym straight away. Why not simply start with long walks, aim for 8k-10k steps a day using a distance tracker on your phone or wrist.
4) Try and get protein in every meal
Protein is the building block for muscle growth and repair and can be found predominantly in meat, fish, eggs, cottage cheese, nuts. Protein has a thermic effect on the body which means we actually expend more calories absorbing and digesting it – protein will also help keep you full.
5) Get to be earlier and try and sleep more
Now contrary to what some of the ‘gurus’ tell you, a bad night sleep alone doesn’t make you fat. However it’s the lack of sleep that secretes a hunger hormone called ‘grehlin’ which makes you feel more hungry than normal and can lead to overindulging the day after a crappy night sleep. This was one of the reasons I gained so much weight when my boys were young – constant crappy nights sleep sent my hunger through the roof, coupled with a lack of self control because I was so tired and it was a recipe to over eat.
Now if you are currently ‘in the trenches’ with the little‘uns then I feel your pain; that’s life and theres not a lot we can do about it (apart from hide in the spare room!). However if your kids are sleeping through and you have an opportunity each night to have a good kip then get to bed at a decent hour and stay off the electronics (easier said than done) and try and get 7-8 hours. An improved night sleep means better food decisions the next day.
These 5 points will really help you if you are just starting your journey. Tracking calories / macros, training times, intermittent fasting etc can all wait until you are at a later stage on your journey.
Get these 5 things hammered home for the next month and let me know how you go!