Protein is a complex nutrient that when broken down provides our body with amino acids. These are molecules that play a number of roles in the body, including muscle maintenance, tissue building (including hair growth), nutrient transport, and more.
“Total daily protein requirements vary depending on a person’s weight,” says Gatlin. “Instead of getting bogged down in complicated calculations, I try to eat just 20 to 40 grams of protein at each meal of the day — most men only need 25 grams per meal.”
It’s best to get most of your intake from lean protein sources, including:
- Skinless chicken breast
- Chopped beef or pork tenderloin. Fish
- Low-fat dairy products
- Soy products, like tofu
- Beans, peas and lentils
- Nuts and seeds
- Some whole grains, such as quinoa and whole wheat pasta
Maintain a healthy weight:
Gatlin emphasizes that it’s not just weight that’s a concern.
“Specifically, it’s the accumulation of fat around the waist that we’re most concerned about,” says Gatlin.
Related: (Why Belly Fat Is So Dangerous And How To Lose It)
Also called visceral fat, this fat is biologically active, secreting hormones and other molecules that are linked to many chronic diseases, including heart disease and type 2 diabetes.
A well-balanced diet is the first step toward reducing your waistline, but exercise also plays an important role. And in the world of modern diets, Gatlin keeps things simple by recommending the Mediterranean diet Which is more of a food pattern than a diet.
“It really emphasizes eating lots of fruits, vegetables, whole grains and healthy fats,” says Gatlin. “You can still eat meat, but the Mediterranean diet generally favors fish and plant proteins over animal products.”
Know your body type:
“We’ve all met that guy who barely works out and looks like a bodybuilder,” says Williams. “We’ve all met the guy who works out often, but it’s hardly apparent. It usually comes down to how each man’s physical body is suited to a certain type.”
The three main body types and their characteristics are:
- Ectomorphs – Naturally thin and lean, without excess body fat or muscle mass
- Mesomorphs – Moderate body frame with naturally strong arms and legs
- Endomorphs – with naturally curvy bodies, large bones, wide waists and hips, and a tendency to gain weight easily.
Knowing your body type can help you understand what your body looks like naturally and provide clarity on potential strengths and weaknesses.
“That’s not to say that ectomorphs shouldn’t try to build muscle—they should,” says Williams. “And that’s not to say that endomorphs are doomed to be overweight—they’re not. This information will only help you choose your fitness goals and compare you to someone who’s metabolically different from you. Avoidance can help. Because it’s unfair to you.”
Limit added sugars and refined carbohydrates:
“Refined carbohydrates, including added sugars, lower testosterone levels,” says Gatlin. “In excess, they can lead to weight gain and a number of chronic health conditions, including high cholesterol, high blood pressure and type 2 diabetes.”
The American Heart Association recommends that men limit their intake of added sugar to 36 grams per day.
There are the obvious sources, such as soda, cookies and candy bars. But foods you may not realize have added sugars include:
- Energy drinks
- Coffee drinks
- Certain grains (even “healthy” ones)
- Ketchup and other condiments
- Some salad dressing
“Be on the lookout for sneaky sources of added sugar, as they can add up to 36 grams per day quickly,” says Gatlin. “Added sugar is listed on the nutrition label in the Carbohydrates section.”
Cure bad habits
For many men, the workday involves a lot of sitting and little exercise. And even if your job keeps you on your feet, you may find yourself on the couch a lot of the time.
“Our bodies were meant to move,” says Williams. “Sitting for long periods of time can increase a person’s risk for many health problems, including high blood pressure, type 2 diabetes, obesity and more.”
Williams’ suggestions for remedial behavior include:
- Scheduling short breaks to get up and move around every hour
- Stretching at your desk or walking around your office
- If you can, choose the stairs instead of the elevator.
- Limiting screen time, or walking around while enjoying entertainment Take time to stretch before bed
- Consult a fitness coordinator or your doctor if you are struggling to break sedentary habits.
Drink plenty of water and be careful with alcohol consumption:
“Your body needs water for many functions, so make sure to drink plenty of it,” says Gatlin. “Water helps your heart pump blood to your muscles, regulate your body temperature, promote regular bowel movements, and more.”
Men should aim to drink at least 13 cups of water per day, but this amount becomes more personal when you take into account age, health, fitness routine and any medications you may be taking.
“And be smart and responsible with your alcohol consumption,” says Williams. “Limit the amount you drink and take care of your overall health.”
Identify and remove barriers to exercise:
Even once you know how much exercise you need, life can often get in the way of getting it done.
“Stressors that commonly lead to inactivity include lack of time or motivation to exercise, limited access to exercise facilities and bad weather if you’re someone who likes to exercise outdoors,” says Williams. is,” says Williams. Tips for overcoming these barriers to exercise include:
- Keep workout clothes handy in your office or car
- Create a great workout playlist or listen to an audiobook or podcast.
- Take a long walk, go for a walk or do bodyweight exercises, none of which require equipment or a gym.
- Move your workout indoors. If you don’t have access to a gym, try bodyweight exercises or invest in resistance bands or dumbbells.
Know the healthy fats:
“We don’t need to avoid fat—in fact, it’s the opposite. We just need to make sure we’re choosing healthy unsaturated fats instead of unhealthy saturated fats.” ” says Gatlin. “Healthy fats are essential for making testosterone.”
Foods rich in healthy fats include:
- Avocado
- Olive Oil
- Salmon, trout and tuna
- Oil-based salad dressings
- Almonds, peanuts and pecans
- Pumpkin and sesame seeds
Make time for your annual checkup:
We often wait to see a doctor until we’re really sick, but it’s important to see your doctor regularly.
Not only can your doctor help you assess your diet and exercise routine, but your doctor will also do the following at an annual exam:
- Check your vitals, including your blood pressure.
- Listen to your heart and lungs.
- Get blood work and any screenings that can help prevent health problems like high blood pressure, high cholesterol, and diabetes.
- Remind you about other health exams you may need.
- Assess your mental health.
These check-ups are important for staying healthy -Catching problems before they become chronic problems that require medication or more aggressive treatment.
For example, your doctor can help you understand when it’s time to get screened for prostate cancer.
“Prostate cancer is the second most common cancer in men in the U.S. right now,” says Gatlin. “At age 50, all men should be screened, but prostate cancer screening may start earlier for some men.” may be necessary.”
Any man can develop prostate cancer, but age, race, family history and lifestyle factors can increase the risk.
“For example, African-American men have a higher risk of developing prostate cancer than white men,” says Gatlin.
Prostate cancer screening should begin:
- Average risk for men is age 50
- Age is 45 for African-American men or men with a first-degree relative diagnosed with prostate cancer before age 65.
- Age 40 for men with multiple first-degree relatives diagnosed with prostate cancer before age 65.