Tag: Twenty Minutes

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Weight Loss Exercise

The Social Diet

The problem a lot of people have when dieting is the fact that they like going out and being sociable; part and parcel of this is eating out with friends. Now eating out whilst dieting can be hard BUT you don’t have to panic, you can use these five simple tips that will allow you to eat out with you friends without breaking your diet rules or piling on the pounds.

1. Eat A Small Fat Loss Snack Before Eating Out

Some great fat loss snacks include:

  • Nuts
  • Tuna mixed with cottage cheese
  • Carrot sticks with humus

This is so you don’t over indulge at the restaurant, and it will help HOWEVER, the best way to truly conquer this is by mastering self discipline. Another method of self discipline that will help is by stopping eating when you are full; it will be hard at first (especially if your at a nice restaurant) but as with everything, you will get better with practice.

2. Pick Food That Is Comprised Of The 3 Fat Loss Food Groups

fruits-and-vegetablesThe three fat loss food groups are:

  •  Protein: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
  •  Legumes: Black Beans, Lentils, Red Beans, Soya Beans, Borlotti Beans
  •  Vegetables: Mixed Vegetables, Peas, Broccoli, Green Beans etc. Any vegetables are allowed

If you pick food at the restaurant that includes protein, vegetables and legumes then you can’t go wrong! These foods make your brain release fat BURNING hormones so no matter how much you eat you won’t put on any fat. Also don’t be shy to request anything, for example “can I have a side salad instead of chips” or “In my burger take away the cheese and mayo, add extra lettuce and tomato.”

3. Eat Slowly

It takes twenty minutes for your brain to realise you’re full, this means if you eat fast you are likely to over eat by about twenty minutes; if you eat slow on the other hand, your brain  will register you are full a lot earlier and you will end up consuming less calories as a result.

4. Drink More Water

When you are mildly dehydrated the brain sends out hunger signals, I recommend drinking a pint of water before you leave for the restaurant (you will get full faster) or next time you are hungry. If you get into the habit of reaching for a glass of water before you reach for the cookie jar your on to a winner!

5. Load Up On Vegetables

Vegetables have a very low effect on blood sugar level and have very low calories. By loading up on vegetables you can kill two birds with one stone as you are adding more of one of the fat loss food groups to your meal.

Ryan Phillips is an online fat loss coach and author of the Rapid Fat Loss System. You can ask him for advice on his blog or download his free report here Free Fat Loss Report to help you drop fat in the fastest and easiest way possible.


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Weight Loss Exercise

5 Healthy Eating Tips for Men



A nutritious, balanced diet is essential if you want to stay healthy and avoid heart disease, high blood pressure, diabetes and some types of cancer. Sad to say, many people these days do not know how to eat healthy. Either they eat too much calorie-laden foods and become overweight, or they go in the opposite direction and deprive themselves of the foods they love.

Healthy Eating Tips for Men

These healthy eating tips for men will show you how to make healthy food choices and maintain a delicious, nutritious diet.

1. Plan on success

If you want your diet plan to succeed, make a number of small, manageable changes that you can follow more easily. Focus on healthy foods that you like and include fresh ingredients. Be sure to start slow and accept the fact that you cannot develop healthy eating habits overnight. Make sure that every change you make leads to a healthier diet. Do not try to be “perfect” or eliminate foods that you truly enjoy. You want to feel good and have more energy, so make food choices that will lead to your goal of healthy eating.

2. Eat in moderation

Serving sizes these days are unrealistically large, particularly in restaurants. As a result, many people tend to eat too much and put on excess weight. A healthy eating tip for men is simply to eat in moderation. Although certain foods may be high in calories, they do not have to be off limits. By reducing portion sizes or eating them less often, you will be able to maintain a healthy weight.

3. Pay attention to how you eat

Food is meant to be enjoyed and savored, not wolfed down. Eat more slowly, preferably with other people. When you eat alone in front of the TV or computer, it’s easy to overeat. Take time to chew your food and enjoy it. Listen to your body and stop eating before you actually feel full. It takes about twenty minutes for your brain to signal your body that it has had enough food.

4. Fill your plate with colors

5 Healthy Eating Tips for Men

Healthy Eating Tips for Men

One of the most important healthy eating tips for men is to fill up on fruits and vegetables. Bright, deeply colored fruits and vegetables are rich in vitamins, antioxidants, minerals and fiber. Different colors provide different health benefits. Fill your plate with leafy greens, naturally sweet vegetables, and antioxidant-rich fruits. Excellent examples are broccoli, kale, spinach, carrots, beets, sweet potatoes, squash, berries, oranges and mangoes. Get your vitamins from natural foods, not pills.

5. Eat healthy carbohydrates and healthy fats

Whole grains are excellent sources of healthy, complex carbohydrates and fiber. They provide protection against heart disease and diabetes. Men also need healthy fats to nourish the brain and reduce the risk of cardiovascular disease. Avocados, nuts, olive oil, flax seed, salmon and sardines are rich sources of healthy unsaturated fats. Avoid saturated animal fat, margarine, and processed foods containing partially hydrogenated vegetable oils.

Other healthy eating tips for men include taking calcium for strong bones and protein for building muscles, tissues and organs. Limit your intake of sugar and salt to prevent health and weight problems.

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