Article Bookmarked
Bookmark Removed

5 healthy habits to live fat-free


Dec. 28, 2017 Men's Fitness

LET’S GET THIS out of the way first—if you’re reading Men’s Fitness, we’re going to assume you already know that you should eat less fat and more protein. Having said that, besides the obvious recommendation to eat more low-fat foods, there’s a number of habits you should have to help prevent gaining weight from fat. Here are the five you should know.

1. Keep a food log

We’re not asking you to count calories, but you do need some record of what you’re taking in. Write down all the foods that pass your lips in a day, every day, along with the approximate times you eat them.

“Keeping a food log is a great way for a beginner to get a handle on exactly what he’s eating each day,” says Shelby Starnes, a nutrition coach who helps bodybuilders get ready for competitions.

After a week or so, you’ll probably see a pattern develop. You may tend to skip meals when you’re stressed, or eat low-quality foods at night. “Two of the biggest problems I see are overeating and undereating,” says Starnes. “A log makes you accountable and helps you figure out where you need to make changes in your diet plan.”

2. Drink lots of water

Two liters (about half a gallon) per day is the bare minimum. Drink another 500 milliliters (about 16oz) for every 30 minutes you spend performing intense exercise.

3. Chew your food

Eat more slowly and grind each bite to a soft pulp before swallowing. The more slowly you eat, the more time your brain has to recognize feelings of fullness.

4. Eat breakfast

A 2013 study published in the journal Appetite found that eating breakfast before exercise improved cognitive function.

5. Exercise

Plan to weight train four days a week. You can do two upper-body days and two lower-body days. If you can only exercise three days, train the entire body each session.

Read More on Men's Fitness

Gene Upshaw Player Assistance Trust Fund

Apply Today

All Resources

Tell Me More

Vitamin D supplements

Impact on heart health and cancer risk

Read More

Synthetic Alcohol Promises to Make Drinking Safer

But Experts Are Wary.

Read More

Can intermittent fasting help treat or even reverse type 2 diabetes?

Fasting might have an impact on the need for diabetes medication.

Read More

7 breakfast ideas to catapult your brain

One meal for each day of the week.

Read More

Giving Up? Challenging the Desire to Mentally Check Out

The mechanics behind persistent stress and how we can modify the moment.

Read More

Can Creditors Freeze My Bank Account?

Yes, they can. But don't panic, there are steps you can take.

Read More

How to Prepare for the End of COVID Student Loan Forbearance

Do you have a plan when it ends this Spring?

Read More

9 Signs Your Partner Needs Help Staying Focused

A new test suggests nine ways to give your partner new mindfulness skills.

Read More