MAN v FLAB... diet advice that works!
“A good rule of thumb is to cut right back on anything that’s vaguely beige – chips, potato, bread, pasta and rice,” says Marcus who works at Spire St Anthony’s Hospital in Sutton, South London.
“At mealtimes, it’s better to have more protein (50-60g), a bit of fat, a portion of veg and very little carb. And have enough food so you don’t get snacky in-between. Those are the daily choices that will have an effect.”
Personal trainer and nutrition adviser Tess Glynne-jones (thetessmethod. com), adds: “An easy way to work out how your plate should look is to have 1-2 palm-sized servings of protein at each meal (chicken, turkey, grass-fed beef and oily fish are good choices), one cupped handful of complex carbs (sweet potato, beans, lentils, wholegrains), two fists of veg, preferably green, and a thumb-size serving of fats.”
Good sources of healthy fat include avocado, nuts, olive oil, eggs and oily fish (salmon, mackerel, tuna and sardines). “If you’re not used to exercise, just start moving more,” says Tess. “Aiming for 10,000 steps a day isn’t a great goal if you’re already fit, but if you have a long way to go, it’s a good start. If you have an iphone, there’s a built-in step counter. And try simple moves at home like walking lunges, squats and press-ups to start developing strength.” Avoid the crisps and chocolate snack trap by keeping healthier options to hand, advises Surrey-based trainer Hannah Sudlow of B U Fitness.
She says: “Protein-rich snacks keep you feeling full for longer. Try Greek yoghurt with a little honey, boiled eggs and a handful of almonds or Brazil nuts. And keep pre-chopped veg in the fridge to dip into houmous or almond butter.
“Alcohol is a major source of calories, so work out how many beers you drink in a week and cut down, replacing them with extra glasses of water.” The more muscle mass you have, the more fat you’ll burn at rest. Tess says: “Men develop lean muscle mass much faster than women due to testosterone levels. And when you start to see some muscle definition, it really helps with your motivation.
“Good muscle-building moves include back squats (squatting with a barbell on the back of your shoulders) deadlifts (pick bar up from floor to standing), and bench presses (lying on bench, bring the bar down to your chest and then push it back up again).” Support from slimming clubs and web forums can make all the difference to maintaining weight loss, says Marcus Reddy. “If someone is obese, we know they have an 80-90% chance of putting the weight back on if they don’t have support,” he says. “It’s better to attend a group once a week or check in regularly with forums, so you can build on your knowledge, instead of opting for a 12-week course that offers no support afterwards.” If you want to monitor your progress, forget the scales, as they’ll fluctuate big time. “Your weight changes throughout the day, depending on eating, drinking, water retention and going to the loo,” says Tess. “Instead, put on a piece of clothing that’s too tight for you, take a photo of yourself wearing it and do the same thing every four weeks.
“It’s a visual way to track your progress, the clothes will start to feel more comfortable, too, and it’s motivating to have a record of your body changing.”