Weight Loss

If you’re concerned about your weight, you’re not alone. Some guys know they're carrying around a few extra pounds or more. But others aren’t sure. You want to look good and feel your best, and you've heard about the relationship between weight and health. But just what does it mean to be overweight?

And what can you do about it? If you haven’t had a recent physical examination, you should have one before trying to lose a significant amount of weight or starting a new exercise program if you aren't already active. But first, do a little self-assessment. Take your clothes off and stand in front of a full-length mirror. Take a good look at yourself. Be honest. Do you see fat? If you aren’t sure, try this. Tighten up your abs. Really tight. Now pat yourself on the stomach.

Anything moving? Any evidence of "love handles?" Do the same with your arms and legs. Anything shaking? If there is, more than likely it's fat. The American Heart Association can help you assess your weight with a variety of different techniques. If you think you should drop a few pounds (or more) and are not currently active in a fitness program, see a doctor and start making a plan.

How Do I Lose Weight?

Too many of us think "diet" instead of weight management and healthy living. Unfortunately, quick weight-loss regimens and special diets often fail. It's hard to stick with a diet that severely limits our choices because most of us like to eat! And we need a well-balanced variety of foods to have the energy to keep going and maintain health.

That’s why you should focus your efforts on gradual improvement in eating habits and lifestyle for lasting results. Here’s some advice to start you off: eat less and move more. Easier said than done? Just eliminating a few high-calorie food items daily (or even weekly!) and getting more exercise will produce results. Better fitness doesn’t have to mean only carrot sticks and a treadmill.

A Few Tips

• Most alcoholic drinks are high in calories with little nutrition, so cut back.
• For a quick breakfast on the run, skip the donuts or muffins. Try a low-calorie breakfast bar, an apple or two, and some fruity yogurt. How about a nice slice of leftover chicken breast for some protein? Or a bagel with a few slices of cheese? Bring a banana or two and some nuts for a mid-morning snack.
• Pack a healthy lunch once in awhile instead of eating out. Whole grain bread and tuna salad made with low-calorie mayonnaise means a lot fewer calories and less fat than many restaurant meals. Or try any lean cut of meat, perhaps sliced roast beef or a broiled pork chop, leftover from dinner the night before. Top with lettuce, tomato, and onion, throw in a piece of fruit, and you've got a light, delicious lunch. If you don't eat meat, try some leftover pasta with a little olive oil, broccoli, pine nuts, and grated cheese and pop it in the office microwave or enjoy it at room temperature.
• Cut down on fatty meats. If you’re big on steaks and burgers, don’t stop eating them. Just try chicken or fish once in awhile (but skip the heavy sauces that often come with them). Order a veggy burger at your favorite restaurant. Some of those burgers are downright delicious. Topped with a slice of cheese, you might not even know the difference between a veggy and a regular burger.
• Instead of potato or corn chips as a crunchy snack, try pretzels or plain popcorn. But if popcorn without butter sounds like the equivalent of cardboard, try sprinkling a little parmesan cheese and black pepper on it. Or, instead of drizzling butter on top, try swirling the un-popped kernels in a small amount of butter or margarine before popping. You'll get a lot of flavor on each piece of popcorn instead of a lot of fat.