Weight-Loss Resolution for Men (Part 1 of 3)
Want to lose weight this year? Good for you. Finding and staying at your normal body weight can give you much more energy and protect you from a variety of health problems caused by or worsened by being overweight, including diabetes, heart failure, high blood pressure, aching back and joints, degenerative joint diseases, sleep apnea, asthma and more.
But setting out to lose weight this year can feel like an overwhelming goal. Whether you want to lose 10 pounds or a hundred, it feels like it’s going to take forever. Worse, it feels like you can’t do it in and around normal life. Surely weight loss requires eating specific foods and strict adherence to diet and exercise, and sure, those things help. But in your day-to-day life you can make a variety of changes and add activities (and decrease others) that can contribute significantly to your diet-and-exercise weight-loss efforts. None of them require a significant investment of time or money. All of them can offer significant improvements in health and weight. What do you have to lose?
Here are a few tips, culled from my book, Doctor’s Orders: 101 Medically Proven Tips for Losing Weight, to help you take a look at the ways you can restructure your days to lose weight this year and keep it off forever.
On the Job
Whether you work in an office, on the road or on a construction site, here’s a few tips for losing weight while working.
- Eat breakfast, every day. Skipping a meal might make you feel virtuous, but eating breakfast turns on your metabolism and jump-starts your energy and fat-burning hormones. Not eating breakfast makes you sluggish and prone to overeat later on when you get hungry.
- Eat protein for breakfast. Toss the old sugary, starchy breakfasts with cereal and toast or sweet rolls and juice. Breakfast is a great time for a healthy protein bar with 150 to 225 calories and 12 to 15 grams of protein. Look for bars with low carbohydrate content, or you can try liquid meal-replacement protein shakes. These are easy, no-fuss meals that don’t require cooking and fill you up without triggering hormonal surges of blood glucose insulin and leptin (regulatory metabolic hormones) which lead to weight gain.
- Park farther away from where you work. Sure, that half block or couple parking spaces doesn’t seem like much, but if you do it consistently – and consistency is the key here – you’ll burn an additional 50 calories a day. That can add up to over 18,000 calories a year.
- Take the stairs. At least one flight up or two flights down, saves time too.
- Take the long way.
- Take a protein bar. It will help you resist the temptations in the job trailer or the break room – or wherever temptation lurks.
- Plan your day. Pack a lunch. Given 30 to 60 minutes to forage for food, the temptation of fast food that’s hot, cheap and satisfying is hard to pass up. Take the time in the morning or the night before to pack a lunch with high protein and low carbs and a zero-calorie beverage. Your waistline will thank you.
In my next couple of posts I will discuss some other tips for losing weight that can be applied to your life off the job and at home.