38 Weight Loss Tips for Men – How Men Can Lose Weight</tle><meta name="tle" ntent="38 Weight Loss Tips for Men – How Men Can Lose Weight" /><meta name="scriptn" ntent="Men n lose extra weight by adoptg easy, everyday habs, like drkg the right fluids, eatg breakfast, and makg your workout really unt. 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The science is , and don't take a crash diet, a juice cleanse, or anythg else dramatic orr to lose weight. It's all about small chang daily hab. 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href="/weight-loss/a19536817/weight-loss-tips-1/" data-vars-ga-ux-element="Breadcmbs" data-vars-ga-ll-to-actn="The 38 Bt Ways to Lose Weight—and Keep It Off" data-vars-ga-outbound-lk=" class="e9l0kn00 css-10asp0m e1c1bym14"><span emProp="name">The 38 Bt Ways to Lose Weight—and Keep It Off</span></a><meta emProp="posn" ntent="3" /></li></ol></nav><style data-emotn="css sgwfvb">{font-fay:GraphikConnsed,GraphikConnsed-fallback,Helveti,Arial,Sans-serif;font-weight:normal;grid-lumn:1/-1;marg-bottom:0.9375rem;marg-top:0.9375rem;}@media(max-width: 48rem){{font-size:3rem;le-height:1.1;}}@media(m-width: 48rem){{font-size:2.625rem;le-height:1.1;}}@media(m-width: 64rem){{font-size:3.75rem;le-height:1.1;}}@media(m-width: 73.75rem){{font-size:3.75rem;le-height:1.1;}} em, i{paddg-right:0.3125rem;}</style><h1 class="css-sgwfvb exadjwu10"><span aria-hidn="te" class="css-0 eagam8p0"></span>The 38 Bt Ways to Lose Weight—and Keep It Off<span aria-hidn="te" class="css-0 eagam8p1"></span></h1><style data-emotn="css gpc83z">{lor:#595959;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;font-weight:normal;marg-bottom:0.625rem;marg-top:0.625rem;text-align:center;}@media(max-width: 48rem){{font-size:1.125rem;le-height:1.2;}}@media(m-width: 48rem){{font-size:1.125rem;le-height:1.2;}} a{-webk-text-ratn:unrle;text-ratn:unrle;text-ratn-thickns:0.0625rem;text-ratn-lor:her;text-unrle-offset:0.25rem;lor:her;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;} a:hover{lor:#d2232e;text-ratn-lor:borr-lk-body-hover;}</style><div class="css-gpc83z exadjwu8"><p>Small chang n lead to big rults.</p></div><style data-emotn="css 61aae5">{lor:#6F6F6F;display:le;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;font-weight:bold;letter-spacg:0.03rem;marg-bottom:0.625rem;paddg-right:0.3125rem;text-transform:upperse;}@media(max-width: 48rem){{font-size:0.71434rem;le-height:1.2;}}@media(m-width: 48rem){{font-size:0.72308rem;le-height:1.2;}} 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ease--out;transn:all 0.3s ease--out;}{lor:#d2232e;text-ratn-lor:borr-lk-body-hover;}</style><a href="/thor/212146/christopher-mohr-ph-d-r-d/" class="css-1nlla76 e1c1bym14">Christopher Mohr, Ph.D, R.D.</a>, <a href="/thor/219324/melissa-matthews/" class="css-1nlla76 e1c1bym14">Melissa Matthews</a> and <a href="/thor/259241/ri-rchey/" class="css-1nlla76 e1c1bym14">Cori Rchey</a></span><style data-emotn="css w0ebia">{display:le-block;text-transform:upperse;marg-left:0.625rem;}</style><time class="css-w0ebia exadjwu6">Published: Jan 18, 2023</time></addrs></div><style data-emotn="css wkpw2c">{display:-webk-box;display:-webk-flex;display:-ms-flexbox;display:flex;-webk-flex-directn:lumn;-ms-flex-directn:lumn;flex-directn:lumn;-webk-box-pack:center;-ms-flex-pack:center;-webk-jtify-ntent:center;jtify-ntent:center;-webk-align-ems:center;-webk-box-align:center;-ms-flex-align:center;align-ems:center;}</style><div class="no-prt css-wkpw2c exadjwu15"><style data-emotn="css 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g0gd">{width:160px;text-align:left;font-fay:Inter,Helveti,Arial,Sans-serif;font-weight:normal;letter-spacg:0.045rem;font-size:0.70284rem;le-height:1.1;lor:#595959;text-transform:none;}</style></div></div></div></div></hear><style data-emotn="css k008qs">{display:-webk-box;display:-webk-flex;display:-ms-flexbox;display:flex;}</style><div class="css-k008qs ewisyje0"><style data-emotn="css 7ce51e">{marg-bottom:0.9375rem;posn:relative;}@media(max-width: 64rem){{max-width:lc(100vw - (1rem * 2));marg-left:1rem;marg-right:1rem;} .e152u5os0{width:100vw;marg-left:lc(-1 * 1rem);}}@media(m-width: 48rem) and (max-width: 61.25rem){{marg-left:to;marg-right:to;} .e152u5os0{width:100vw;marg-left:lc((100vw - (lc(20.625rem * 2 - 1rem) - 2 * 1rem)) / -2);}}@media(m-width: 61.25rem) and (max-width: 90rem){{max-width:lc(20.625rem * 2 - 1rem);marg-left:lc((100vw - lc(20.625rem * 2 - 1rem) - 1rem - 20.625rem) / 2);paddg-left:1rem;paddg-right:1rem;} .e152u5os0{width:100vw;marg-left:lc(lc((100vw - lc(20.625rem 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e5f9kgu1"><style data-emotn="css 335qep">{posn:relative;width:100%;height:100%;object-f:ver;vertil-align:top;}</style><img fetchPrry="high" alt="ain amerin young man wh earphon wearg wd jacket tappg fns tracker by river bridge" tle="Ain-amerin man tappg fns tracker after n by river bridge" width="2120" height="1414" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-335qep exi4f7p0" /></div><style data-emotn="css 285vyd">{le-height:1;}@media(max-width: 73.75rem){{paddg-left:0.9375rem;}}@media(m-width: 64rem){{paddg-left:0;}}</style><figptn class="css-285vyd enfs9c50"><style data-emotn="css 11z3u4d">{lor:#6F6F6F;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;font-weight:bold;letter-spacg:0.03rem;paddg-right:0.3125rem;text-transform:upperse;}@media(max-width: 48rem){{font-size:0.71434rem;le-height:1.2;}}@media(m-width: 48rem){{font-size:0.72308rem;le-height:1.2;}}</style><span class="css-11z3u4d e6iqd2">wunrvisuals</span></figptn></div></div><style data-emotn="css woto36">{font-fay:Charter,Geia,Tim,Serif;font-size:1.1875rem;le-height:1.6;paddg-left:0rem;paddg-right:0rem;posn:relative;}@media(m-width: 48rem){{paddg-left:3.5rem;paddg-right:3.5rem;}}@media(m-width: 48rem) and (max-width: 61.25rem){{max-width:45.25rem;marg-left:to;marg-right:to;}}@media(m-width: 61.25rem){{paddg-left:0rem;paddg-right:0rem;}}@media(m-width: 73.75rem) and (max-width: 100rem){{paddg-left:0rem;paddg-right:0rem;}}@media(m-width: 90rem){{paddg-left:0rem;paddg-right:0rem;}} em{font-style:alic;font-fay:Charter,Geia,Tim,Serif;} strong{font-fay:Charter,Geia,Tim,Serif;font-weight:bold;}{clear:both;ntent:" ";display:block;font-size:0.7rem;le-height:1.5rem;height:0rem;visibily:hidn;}</style><div class="article-body-ntent article-body standard-body-ntent css-woto36 ewisyje7"><style data-emotn="css aeyldl">{font-fay:Charter,Geia,Tim,Serif;font-size:1.1875rem;le-height:1.6;} strong{font-fay:Charter,Geia,Tim,Serif;font-weight:bold;} em{font-style:alic;font-fay:Charter,Geia,Tim,Serif;}</style><p data-no-id="0" class="css-aeyldl et3p2gv0"><strong><strong>FEAR WEIGHT LOSS </strong></strong>no longer.<strong><strong> </strong></strong>The science is , and don't take <style data-emotn="css 38knzi">{-webk-text-ratn:unrle;text-ratn:unrle;text-ratn-thickns:0.125rem;text-ratn-lor:#d2232e;text-unrle-offset:0.25rem;lor:her;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;}{lor:#000;text-ratn-lor:borr-lk-body-hover;background-lor:#F3B032;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;}</style><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="a crash diet" class="body-lk css-38knzi et3p2gv0">a crash diet</a>, a <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="juice cleanse" class="body-lk css-38knzi et3p2gv0">juice cleanse</a>, or anythg else dramatic orr to lose weight. </p><p data-no-id="1" class="css-aeyldl et3p2gv0">It's all about small chang daily hab. Y, the healthy, science-backed solutns are way more simple than diet culture seems to lead on. </p><p data-no-id="2" class="css-aeyldl et3p2gv0">We've all heard about the guy how transformed himself jt by llg <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="qus" class="body-lk css-38knzi et3p2gv0">qus</a> on the la. It always sounds too good to be te, but as long as daily chang are done nsistently, they n e big-time change. </p><p data-no-id="4" class="css-aeyldl et3p2gv0">Thk about : If you're a soda fanatic, you probably drk at least two of them a day. We n round one soda to about 240 lori. Now, what if you were to cut out jt the pop om your diet, and replace wh <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="water" class="body-lk css-38knzi et3p2gv0">water</a> or a low-l flavored <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="seltzer" class="body-lk css-38knzi et3p2gv0">seltzer</a>? </p><p data-no-id="5" class="css-aeyldl et3p2gv0"> If you punch the numbers, that's nearly 3,360 lori that you're cuttg out of your diet weekly. Given one pound of fat equat out to 3,500 lori, you're already almost at a loss rate of one pound per week even whout changg anythg else.</p><p data-no-id="6" class="css-aeyldl et3p2gv0">Even if you're not a soda person, there's loads of daily chang you n make to losg weight and make matag that weight easier. In fact, Andy Yurechko, M.S., R.D., of Augta Universy Medil Center Geia, believ the most succsful dieters <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="avoid fads" class="body-lk css-38knzi et3p2gv0">avoid fads</a> and foc on long-term staable practic. </p><p data-no-id="7" class="css-aeyldl et3p2gv0">"A healthier type of diet is somethg you n do every day of your life,” he says. So helps to make easy to do. </p><p data-no-id="8" class="css-aeyldl et3p2gv0">That's exactly what the small chang are—healthy tweaks you n make to your everyday route that have the bon of helpg you lose weight and get rid of your belly. </p><p data-no-id="9" class="css-aeyldl et3p2gv0">Overachievers, take note: The pot isn't to do everythg on this list at once. Start anywhere, and add the next small step when you're ready. </p><style data-emotn="css 1bgfn">{font-fay:GraphikConnsed,GraphikConnsed-fallback,Helveti,Arial,Sans-serif;letter-spacg:0.02rem;}@media(max-width: 48rem){{font-size:1.75rem;le-height:1.1;}}@media(m-width: 48rem){{font-size:1.875rem;le-height:1.1;}}@media(m-width: 64rem){{font-size:2.375rem;le-height:1.1;}} b, strong{font-fay:her;font-weight:bold;} em, i{font-fay:her;font-style:alic;paddg-right:0.3125rem;}</style><p data-no-id="10" class="body-h3 css-1bgfn et3p2gv0"><strong>1. Set a clear goal.</strong></p><p data-no-id="11" class="css-aeyldl et3p2gv0">A <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="clear goal" class="body-lk css-38knzi et3p2gv0">clear goal</a> is a goal anyone the world n measure and unrstand. Wre out your goal and keep posted somewhere as a remr when you want to give up. If you have a set amount of weight you'd like to lose, step on the sle before you start. Then, weigh yourself every sgle day. </p><p data-no-id="12" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Studi show" class="body-lk css-38knzi et3p2gv0">Studi show</a> daily weigh-s enhance weight loss efforts. But don't live and die by the number. And remember a sle don't cipher between fat and lean body mass—but n help keep thgs check.</p><p data-no-id="13" class="body-h3 css-1bgfn et3p2gv0"><strong>2. Drk the right fluids.</strong> </p><p data-no-id="14" class="css-aeyldl et3p2gv0">First, everyone should <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="drk plenty of water" class="body-lk css-38knzi et3p2gv0">drk plenty of water</a>—your body needs to n properly. And there's a bon dog that for people who are aimg to lose weight. Water <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="helps" class="body-lk css-38knzi et3p2gv0">helps</a> supprs our appete, boost our metabolism, give energy, and make exercise easier and more efficient. It really is nature's miracle dg. </p><style data-emotn="css 1736von">{--data-embed-display:flex;-webk-align-ems:center;-webk-box-align:center;-ms-flex-align:center;align-ems:center;clear:both;display:-webk-box;display:-webk-flex;display:-ms-flexbox;display:flex;marg-bottom:0.9375rem;marg-left:to;marg-right:to;width:100%;}@media(m-width: 20rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 30rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 40.625rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 48rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 64rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 73.75rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 75rem){{width:100%;marg:0 to 0.9375rem;}}@media(m-width: 90rem){{width:100%;marg:0 to 0.9375rem;}} a span{right:1rem;} img{width:to;height:85vh;} a{display:-webk-le-box;display:-webk-le-flex;display:-ms-le-flexbox;display:le-flex;posn:var(--posn, relative);} img:not(.ewcw41w1){display:block;width:100%;height:to;-webk-align-self:flex-start;-ms-flex-em-align:flex-start;align-self:flex-start;}</style><div size="medium" data-embed="body-image" data-no-id="15" class="align-center size-medium embed css-1736von e1xqj1sx4"><style data-emotn="css uwraif">{width:100%;display:-webk-le-box;display:-webk-le-flex;display:-ms-le-flexbox;display:le-flex;-webk-flex-directn:lumn;-ms-flex-directn:lumn;flex-directn:lumn;marg-left:to;marg-right:to;-webk-box-pack:center;-ms-flex-pack:center;-webk-jtify-ntent:center;jtify-ntent:center;}</style><div class="css-uwraif e1xqj1sx3"><img alt="weight loss mens health magaze fat belly tips" tle="Young man stg on the floor the livg room readg book and drkg glass of water" loadg="lazy" width="2121" height="1414" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-0 exi4f7p0" /><style data-emotn="css swqnqv">@media(m-width: 20rem){{paddg-left:0rem;}}@media(m-width: 30rem){{paddg-left:0rem;}}@media(m-width: 40.625rem){{paddg-left:0rem;}}@media(m-width: 48rem){{paddg-left:0rem;}}@media(m-width: 64rem){{paddg-left:0rem;}}@media(m-width: 73.75rem){{paddg-left:0rem;}}@media(m-width: 75rem){{paddg-left:0rem;}}@media(m-width: 90rem){{paddg-left:0rem;}}</style><div class="css-swqnqv e1xqj1sx2"><style data-emotn="css 1am3yn9">{paddg-left:0rem;le-height:1;}</style><figptn class="css-1am3yn9 enfs9c50"><span class="css-11z3u4d e6iqd2">Wtend61</span></figptn></div></div></div><p data-no-id="16" class="css-aeyldl et3p2gv0">If pla water jt don't appeal to you, try addg h u to , or sip on tea. Rearch dit that drkg tea—black, <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="green" class="body-lk css-38knzi et3p2gv0">green</a>, or whe—is also associated wh lower BMIs and ls body fat. <br /></p><style data-emotn="css 1iigb5k">{clear:none;posn:relative;text-align:center;word-break:break-word;}@media(max-width: 64rem){{max-width:100%;}{max-width:100%;}}@media(m-width: 48rem){{text-align:left;}}@media(m-width: 48rem) and (max-width: 61.25rem){{max-width:m(20.625rem, lc((100vw - (1rem * 3))/2));float:left;marg-left:0rem;marg-right:1rem;}{max-width:m(20.625rem, lc((100vw - (1rem * 3))/2));float:right;marg-right:0rem;marg-left:1rem;}}@media(m-width: 61.25rem) and (max-width: 90rem){{max-width:20.625rem;float:left;clear:left;marg-right:1rem;}{max-width:20.625rem;float:right;clear:right;marg-left:1rem;}}@media(m-width: 90rem){{max-width:20.625rem;float:left;clear:left;marg-right:1rem;}{max-width:20.625rem;float:right;clear:right;marg-left:1rem;}}</style><div data-ad-exclu="(m-width: 90rem)" data-embed="embed-product" data-no-id="17" size="medium" class="size-medium align-right embed css-1iigb5k etrqhn80"><style data-emotn="css 17pp2fn">{posn:absolute;top:-1rem;}</style><div id="product-52cd1f22-13cb-4c46-b199-ee5a7aa73891" class="css-17pp2fn etrqhn81"></div><style data-emotn="css 60ezry">@media(m-width: 48rem){{display:grid;grid-template-lumns:40% 1;grid-template-areas:"product_media product_tails";}}</style><div size="medium" class="size-medium align-right css-60ezry eyaokey4"><style data-emotn="css 10ck1xh">{grid-area:product_hear;-webk-orr:0;-ms-flex-orr:0;orr:0;}{display:block;text-align:center;}@media(m-width: 48rem){{text-align:left;}}(){display:none;}</style><div class="top css-10ck1xh eyaokey2"><style data-emotn="css 1w0ksf0">{font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;font-weight:normal;marg:0rem;marg-bottom:0.625rem;marg-top:0.625rem;}@media(max-width: 48rem){{font-size:1.25rem;le-height:1.1;}}@media(m-width: 48rem){{font-size:1.25rem;le-height:1;}}@media(m-width: 64rem){{font-size:1.0625rem;le-height:1.3;}}</style><h2 class="css-1w0ksf0 e8seki10">Men's Health Weight Loss After 40</h2></div><style data-emotn="css 1jyqnnr">{grid-area:product_media;marg-bottom:0rem;}@media(m-width: 64rem){{-webk-orr:1;-ms-flex-orr:1;orr:1;}} a{marg-top:0rem;}</style><style data-emotn="css 1gqytoh">{grid-area:product_media;marg-bottom:0rem;}@media(m-width: 64rem){{-webk-orr:1;-ms-flex-orr:1;orr:1;}} a{marg-top:0rem;}</style><style data-emotn="css 15xslai">{grid-area:product_media;marg-bottom:0rem;}@media(m-width: 64rem){{-webk-orr:1;-ms-flex-orr:1;orr:1;}} a{marg-top:0rem;}</style><a target="_blank" rel="noopener" href=" aria-label="$27 at Men's Health Shop for Men's Health Weight Loss After 40" data-href=" data-product-url=" data-affiliate="false" data-affiliate-work data-vars-ga-ll-to-actn="$27 at Men's Health Shop" data-vars-ga-media-role data-vars-ga-media-type="Sgle Product Embed" data-vars-ga-outbound-lk=" data-vars-ga-product-brand="" data-vars-ga-product-id="52cd1f22-13cb-4c46-b199-ee5a7aa73891" data-vars-ga-product-price="$26.95" data-vars-ga-product-retailer-id="539d73e4-3f9b-446d-a6e1-e8ba1144b01f" data-vars-ga-product-sem3-brand="" data-vars-ga-product-sem3-tegory="Herbal Supplements" data-vars-ga-lk-treatment="(not set) | (not set)" data-vars-ga-sku="MH_After_40_Offer" data-vars-ga-magento-trackg="1" class="product-image-lk eyaokey0 en6kra60 css-15xslai e1c1bym14"><style data-emotn="css zjhp4x">{max-width:100%;display:-webk-box;display:-webk-flex;display:-ms-flexbox;display:flex;-webk-flex-directn:lumn;-ms-flex-directn:lumn;flex-directn:lumn;} img{height:100%;max-height:100vw;max-width:100%;object-f:nta;object-posn:50% 50%;width:100%;}@media(m-width: 48rem){ img{max-height:20.625rem;}}</style><div class="css-zjhp4x e729n7u1"><style data-emotn="css 1pc0key">{width:100%;display:-webk-le-box;display:-webk-le-flex;display:-ms-le-flexbox;display:le-flex;-webk-flex-directn:lumn;-ms-flex-directn:lumn;flex-directn:lumn;-webk-box-pack:center;-ms-flex-pack:center;-webk-jtify-ntent:center;jtify-ntent:center;-webk-align-ems:center;-webk-box-align:center;-ms-flex-align:center;align-ems:center;posn:relative;height:to;}</style><div data-optimizely="product-image-ntaer" class="css-1pc0key e729n7u0"><img srcSet=" 640w, 980w" alt="Men's Health Weight Loss After 40" tle="Men's Health Weight Loss After 40" src="" width="1000" height="1000" dg="async" loadg="lazy" /></div></div></a><style data-emotn="css y6pcxk">{marg-top:0.9375rem;-webk-orr:3;-ms-flex-orr:3;orr:3;}@media(max-width: 48rem){{marg-left:0.625rem;marg-right:0.625rem;}}@media(m-width: 40.625rem){{marg-left:0rem;marg-right:0rem;}}@media(m-width: 48rem){{marg-top:0rem;}}</style><div size="medium" class="css-y6pcxk eyaokey1"><div class="css-10ck1xh eyaokey2"><h2 class="css-1w0ksf0 e8seki10">Men's Health Weight Loss After 40</h2></div><style data-emotn="css 12bdcfv">{display:-webk-box;display:-webk-flex;display:-ms-flexbox;display:flex;-webk-flex-directn:lumn;-ms-flex-directn:lumn;flex-directn:lumn;marg-bottom:0.625rem;}@media(max-width: 64rem){{-webk-align-ems:center;-webk-box-align:center;-ms-flex-align:center;align-ems:center;}}@media(m-width: 48rem){{-webk-align-ems:flex-start;-webk-box-align:flex-start;-ms-flex-align:flex-start;align-ems:flex-start;}}</style><div size="medium" class="size-medium css-12bdcfv e1a1omje0"><style data-emotn="css wso1me">{background-lor:#d2232e;borr:th solid #d2232e;lor:#ffffff;display:le-block;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;letter-spacg:0rem;marg-bottom:0.625rem;marg-top:0.625rem;paddg:0.625rem;-webk-text-ratn:none;text-ratn:none;text-transform:upperse;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;width:to;}@media(max-width: 48rem){{font-size:0.9375rem;le-height:1.3;}}@media(m-width: 48rem){{font-size:0.875rem;le-height:1.3;}}@media(m-width: 64rem){{font-size:0.9375rem;le-height:1.3;}}{outle-lor:body-cta-btn-lk-foc;}{background-lor:#ffffff;lor:#d2232e;borr:th solid #595959;}</style><style data-emotn="css 15xqw">{background-lor:#d2232e;borr:th solid #d2232e;lor:#ffffff;display:le-block;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;letter-spacg:0rem;marg-bottom:0.625rem;marg-top:0.625rem;paddg:0.625rem;-webk-text-ratn:none;text-ratn:none;text-transform:upperse;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;width:to;background-lor:#d2232e;borr:th solid #d2232e;lor:#ffffff;display:le-block;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;letter-spacg:0rem;marg-bottom:0.625rem;marg-top:0.625rem;paddg:0.625rem;-webk-text-ratn:none;text-ratn:none;text-transform:upperse;-webk-transn:all 0.3s ease--out;transn:all 0.3s ease--out;width:to;}@media(max-width: 48rem){{font-size:0.9375rem;le-height:1.3;}}@media(m-width: 48rem){{font-size:0.875rem;le-height:1.3;}}@media(m-width: 64rem){{font-size:0.9375rem;le-height:1.3;}}{outle-lor:body-cta-btn-lk-foc;}{background-lor:#ffffff;lor:#d2232e;borr:th solid #595959;}@media(max-width: 48rem){{font-size:0.9375rem;le-height:1.3;}}@media(m-width: 48rem){{font-size:0.875rem;le-height:1.3;}}@media(m-width: 64rem){{font-size:0.9375rem;le-height:1.3;}}{outle-lor:body-cta-btn-lk-foc;}{background-lor:#ffffff;lor:#d2232e;borr:th solid #595959;}</style><a target="_blank" rel="noopener" href=" aria-label="$27 at Men's Health Shop for Men's Health Weight Loss After 40" data-href=" data-product-url=" data-affiliate="false" data-affiliate-work data-vars-ga-ll-to-actn="$27 at Men's Health Shop" data-vars-ga-media-type="Sgle Product Embed" data-vars-ga-outbound-lk=" data-vars-ga-product-brand="" data-vars-ga-product-id="52cd1f22-13cb-4c46-b199-ee5a7aa73891" data-vars-ga-product-price="$26.95" data-vars-ga-product-retailer-id="539d73e4-3f9b-446d-a6e1-e8ba1144b01f" data-vars-ga-product-sem3-brand="" data-vars-ga-product-sem3-tegory="Herbal Supplements" data-vars-ga-gallery-id data-vars-ga-lk-treatment="(not set) | (not set)" data-vars-ga-sku="MH_After_40_Offer" data-vars-ga-magento-trackg="1" role="button" data-ab-label="ProdClick" class="product-btn-lk en6kra60 css-15xqw e1c1bym14">$27 at Men's Health Shop</a></div></div></div></div><p data-no-id="18" class="body-h3 css-1bgfn et3p2gv0"><strong>3. Ease up on the procsed food.</strong> </p><p data-no-id="19" class="css-aeyldl et3p2gv0">If you're lookg at the label on a food em, and you don't know what half the gredients are, probably means 's overly procsed. Procsed foods do nothg for you outsi of creatg a favorable environment for <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="gag fat" class="body-lk css-38knzi et3p2gv0">gag fat</a>, cludg <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="visceral" class="body-lk css-38knzi et3p2gv0">visceral</a> fat, which is the sry kd that ss on your ans. </p><p data-no-id="20" class="css-aeyldl et3p2gv0">If you have trouble managg particular treats—maybe 's chips, maybe 's oki, maybe 's Poptarts (bee, same)—keep them out of your home or office bets. It's not about willpower; 's about beg realistic. Instead, buy healthy snacks—like jerky or trail mix—for your glove partment or sk drawer so you're prepared at all tim.</p><style data-emotn="css 1id07p2">{font-fay:GraphikConnsed,GraphikConnsed-fallback,Helveti,Arial,Sans-serif;font-weight:normal;letter-spacg:0.02rem;marg-bottom:0.625rem;marg-top:0.625rem;}@media(max-width: 48rem){{font-size:1.75rem;le-height:1.1;}}@media(m-width: 48rem){{font-size:1.875rem;le-height:1.1;}}@media(m-width: 64rem){{font-size:2.375rem;le-height:1.1;}} b, strong{font-fay:her;font-weight:bold;} em, i{font-fay:her;font-style:alic;paddg-right:0.3125rem;}</style><h2 data-no-id="21" class="body-h3 css-1id07p2 et3p2gv0"><strong>4. Eat more produce.</strong></h2><p data-no-id="22" class="css-aeyldl et3p2gv0">Fs and vegetabl fill you up, provi plenty of fiber and have few lori. If you have trouble addg vegetabl to your route, start every meal wh a salad. Salad provis bulk to help fill you up so that you eat ls lori overall. Or try this hack to get <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="a day's worth of healthy greens" class="body-lk css-38knzi et3p2gv0">a day's worth of healthy greens</a> 14 mut. No smoothie required. </p><div size="medium" data-embed="body-image" data-no-id="23" class="align-center size-medium embed css-1736von e1xqj1sx4"><div class="css-uwraif e1xqj1sx3"><img alt="chef washg boston lettuce, produce" tle="Chef washg Boston lettuce, produce" loadg="lazy" width="2125" height="1416" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-0 exi4f7p0" /><div class="css-swqnqv e1xqj1sx2"><figptn class="css-1am3yn9 enfs9c50"><span class="css-11z3u4d e6iqd2">Naila Ruechel</span><style data-emotn="css bcdrfk">{lor:#6F6F6F;font-fay:GraphikBold,GraphikBold-fallback,Helveti,Arial,Sans-serif;font-weight:bold;letter-spacg:0.03rem;paddg:0 0.3rem;paddg-right:0.3125rem;text-transform:upperse;}@media(max-width: 48rem){{font-size:0.71434rem;le-height:1.2;}}@media(m-width: 48rem){{font-size:0.72308rem;le-height:1.2;}}</style><span class="css-bcdrfk e6iqd0">//</span><span class="css-11z3u4d e6iqd1">Getty Imag</span></figptn></div></div></div><p data-no-id="24" class="css-aeyldl et3p2gv0">Although some people fear uctose, u will not make you ga weight, and that clus the so-lled "high sugar" us like bananas and melons.<br /></p><h2 data-no-id="25" class="body-h3 css-1id07p2 et3p2gv0"><strong>5. Lift weights.</strong> </h2><p data-no-id="26" class="css-aeyldl et3p2gv0">Develop an exercise plan that clus heavy weights. Matag mcle mass tak <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="more energy" class="body-lk css-38knzi et3p2gv0">more energy</a> to do than matag fat, so our bodi burn more lori at rt. </p><p data-no-id="27" class="css-aeyldl et3p2gv0">In short, build more mcle, burn more lori. Make sure to cut down on rt time between sets. This keeps your heart rate elevated, g an crease lori burned. Use the <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="tips to lift heavy" class="body-lk css-38knzi et3p2gv0">tips to lift heavy</a> the smart way. </p><h2 data-no-id="28" class="body-h3 css-1id07p2 et3p2gv0"><strong>6. Do tervals.</strong> </h2><p data-no-id="29" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Study after study" class="body-lk css-38knzi et3p2gv0">Study after study</a> ntu to show tervals are more effective and time efficient than longer activy performed at a lower tensy. Why not csh more lori while gettg out of the gym quicker? </p><p data-no-id="30" class="css-aeyldl et3p2gv0">If you're ready to jump right , try this <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="5-mute burner" class="body-lk css-38knzi et3p2gv0">5-mute burner</a> on for size. </p><h2 data-no-id="31" class="body-h3 css-1id07p2 et3p2gv0"><strong>7. Do full-body exercis.</strong></h2><p data-no-id="32" class="css-aeyldl et3p2gv0">Your exercise plan—whether you're aimg to lose weight or not—shouldn't jt foc on one area of your body. Instead, rporate exercis that e your whole body. Thk: <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="squats" class="body-lk css-38knzi et3p2gv0">squats</a>, <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="adlifts" class="body-lk css-38knzi et3p2gv0">adlifts</a>, and <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="ch-ups" class="body-lk css-38knzi et3p2gv0">ch-ups</a>.</p><p data-no-id="33" class="css-aeyldl et3p2gv0">Wh full-body exercis, you're engagg more mcle groups, makg your body work harr. You'll get more bang for your buck out of each workout. <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Start here" class="body-lk css-38knzi et3p2gv0">Start here</a>, no equipment need! </p><h2 data-no-id="34" class="body-h3 css-1id07p2 et3p2gv0"><strong>8. Track your food.</strong></h2><p data-no-id="35" class="css-aeyldl et3p2gv0">There's <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="no better way" class="body-lk css-38knzi et3p2gv0">no better way</a> to fd out what you're puttg your mouth then by wrg all down. <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Trackg" class="body-lk css-38knzi et3p2gv0">Trackg</a> foods will help you realize how much you're actually takg a day. It puts thgs to perspective. </p><p data-no-id="36" class="css-aeyldl et3p2gv0"> Use a ee app, like <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="MyFnsPal" data-vars-ga-product-id="04ecea7f-fea0-4a9c-a1b2-d7a06527d2f7" data-vars-ga-lk-treatment="(not set) | (not set)" data-href=" data-product-url=" data-affiliate="te" data-affiliate-url=" data-affiliate-work="{}" data-vars-ga-product-brand="" data-vars-ga-product-retailer-id="bf3ea3ed-0314-4bfc-ba86-b8c9ed1f1ef1" data-vars-ga-product-sem3-brand="" data-vars-ga-product-sem3-tegory="Europe" class="body-lk product-lks css-38knzi ebsw2pb0">MyFnsPal</a>, which mak easy to log om anywhere. Chanc are you’re eatg more than you thk.<br /></p><h2 data-no-id="37" class="body-h3 css-1id07p2 et3p2gv0"><strong>9. Eat breakfast.</strong> </h2><p data-no-id="38" class="css-aeyldl et3p2gv0">A <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study review" class="body-lk css-38knzi et3p2gv0">study review</a> published the <em>Amerin Journal of Clil Nutrn </em>showed that those who ate breakfast were more succsful wh long-term weight matenance. Other rearch has shown the same for weight loss. </p><div size="medium" data-embed="body-image" data-no-id="39" class="align-center size-medium embed css-1736von e1xqj1sx4"><div class="css-uwraif e1xqj1sx3"><img alt="gay uple havg breakfast at home" tle="Gay uple havg healthy breakfast zy bed and breakfast" loadg="lazy" width="2121" height="1414" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-0 exi4f7p0" /><div class="css-swqnqv e1xqj1sx2"><figptn class="css-1am3yn9 enfs9c50"><span class="css-11z3u4d e6iqd2">Drazen_</span></figptn></div></div></div><p data-no-id="40" class="css-aeyldl et3p2gv0">Grab Greek yogurt, a piece of u and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It don't have to be fancy. (But may we pot out the absolute <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="bt way to make scrambled " class="body-lk css-38knzi et3p2gv0">bt way to make scrambled </a>eggs? It's also the easit.) </p><h2 data-no-id="41" class="body-h3 css-1id07p2 et3p2gv0"><strong>10. In fact, eat the bulk of your meals the A.M.</strong></h2><p data-no-id="42" class="css-aeyldl et3p2gv0">Then eat progrsively ls throughout the day. A <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study" class="body-lk css-38knzi et3p2gv0">study</a> published the journal<em> Nutrients</em> showed that eatg most of your lori earlier the day posively fluenc weight chang.</p><p data-no-id="43" class="css-aeyldl et3p2gv0">As the study quot philosopher Mairmonis: "Eat like a kg the morng, a prce at noon, and a peasant at dner." </p><div data-ad-exclu="(m-width: 90rem)" data-embed="embed-product" data-no-id="44" size="small" class="size-small align-right embed css-1iigb5k etrqhn80"><div id="product-20b42782-9f89-4656-9cd5-579d59e9a562" class="css-17pp2fn etrqhn81"></div><div size="small" class="size-small align-right css-60ezry eyaokey4"><div class="top css-10ck1xh eyaokey2"><h2 class="css-1w0ksf0 e8seki10">A Man, A Pan, A Plan</h2></div><a target="_blank" rel="nofollow noopener" href=" aria-label="Shop at Amazon for A Man, A Pan, A Plan" data-href=" data-product-url=" data-affiliate="te" data-affiliate-url=" data-affiliate-work="{"id":"29242643-49d1-404a-983c-85b499f0f894","se_id":"c7b9f75a-2f85-4251-a92e-dbc6c7213473","is_active":te,"metadata":{},"work":{"id":"469ce69f-4798-416d-9432-eaa9954b4053","name":"Amazon","is_active":te,"bs_un_id":"ad046b46-538b-42cb-aa54-c3d158875ed6","tails":"","metadata":{}}}" data-vars-ga-ll-to-actn="Shop at Amazon" data-vars-ga-media-role data-vars-ga-media-type="Sgle Product Embed" data-vars-ga-outbound-lk=" data-vars-ga-product-brand="Rodale Books" data-vars-ga-product-id="20b42782-9f89-4656-9cd5-579d59e9a562" data-vars-ga-product-price="$11.89" data-vars-ga-product-retailer-id="1e9601a8-11ce-46b3-b668-38c6154c8967" data-vars-ga-product-sem3-brand="Rodale Books" data-vars-ga-product-sem3-tegory="Natural Foods" data-vars-ga-lk-treatment="sale | On Sale" data-vars-ga-sku="1635650046" data-vars-ga-magento-trackg="1" class="product-image-lk eyaokey0 en6kra60 css-15xslai e1c1bym14"><div class="css-zjhp4x e729n7u1"><div data-optimizely="product-image-ntaer" class="css-1pc0key e729n7u0"><img srcSet=" 640w, 980w" alt="A Man, A Pan, A Plan" tle="A Man, A Pan, A Plan" src="" width="500" height="500" dg="async" loadg="lazy" /></div></div></a><div size="small" class="css-y6pcxk eyaokey1"><div class="css-10ck1xh eyaokey2"><h2 class="css-1w0ksf0 e8seki10">A Man, A Pan, A Plan</h2></div><div size="small" class="size-small css-12bdcfv e1a1omje0"><a target="_blank" rel="nofollow noopener" href=" aria-label="Shop at Amazon for A Man, A Pan, A Plan" data-href=" data-product-url=" data-affiliate="te" data-affiliate-url=" data-affiliate-work="{"id":"29242643-49d1-404a-983c-85b499f0f894","se_id":"c7b9f75a-2f85-4251-a92e-dbc6c7213473","is_active":te,"metadata":{},"work":{"id":"469ce69f-4798-416d-9432-eaa9954b4053","name":"Amazon","is_active":te,"bs_un_id":"ad046b46-538b-42cb-aa54-c3d158875ed6","tails":"","metadata":{}}}" data-vars-ga-ll-to-actn="Shop at Amazon" data-vars-ga-media-type="Sgle Product Embed" data-vars-ga-outbound-lk=" data-vars-ga-product-brand="Rodale Books" data-vars-ga-product-id="20b42782-9f89-4656-9cd5-579d59e9a562" data-vars-ga-product-price="$11.89" data-vars-ga-product-retailer-id="1e9601a8-11ce-46b3-b668-38c6154c8967" data-vars-ga-product-sem3-brand="Rodale Books" data-vars-ga-product-sem3-tegory="Natural Foods" data-vars-ga-gallery-id data-vars-ga-lk-treatment="sale | On Sale" data-vars-ga-sku="1635650046" data-vars-ga-magento-trackg="1" role="button" data-ab-label="ProdClick" class="product-btn-lk en6kra60 css-15xqw e1c1bym14">Shop at Amazon</a></div></div></div></div><h2 data-no-id="45" class="body-h3 css-1id07p2 et3p2gv0"><strong>11. Stay active.</strong> </h2><p data-no-id="46" class="css-aeyldl et3p2gv0">This means not stg ont of a puter, TV, or phone all day. Stand and you'll burn more and be more productive. Fd high table to put your laptop on so you n stand while workg. Take the stairs stead of the elevator. Park the back of the parkg lot at the grocery store. Take <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="a walk" class="body-lk css-38knzi et3p2gv0">a walk</a> durg lunch. </p><p data-no-id="47" class="css-aeyldl et3p2gv0">Small movement chang add up big time. <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Rearch" class="body-lk css-38knzi et3p2gv0">Rearch</a> has found that jt creasg your step unt daily, whout other add exercise, has aid weight loss. This won't make or break succs, but every ltle b helps when to physil activy. A good le of thumb: standg is better than stg, and walkg is better than standg. </p><h2 data-no-id="48" class="body-h3 css-1id07p2 et3p2gv0"><strong>12. Don't grocery shop hungry.</strong> </h2><p data-no-id="49" class="css-aeyldl et3p2gv0">If you do, you'll opt for the bad stuff stead of stickg to your list. In fact, you'll buy "more lori, not more food" acrdg to a <em>JAMA Internal Medice</em> <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study." class="body-lk css-38knzi et3p2gv0">study.</a> Even short term fastg n e bad cisns at the story. </p><p data-no-id="50" class="css-aeyldl et3p2gv0">Plan your shoppg around a meal. Have dner, and then h the store later. Ls crowds that way anyway! Or, if you're willg to add the extra price, orr your <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="groceri onle" class="body-lk css-38knzi et3p2gv0">groceri onle</a>. That way you have to nscly click what you want stead of jt reachg for . <br /></p><h2 data-no-id="51" class="body-h3 css-1id07p2 et3p2gv0"><strong>13. Replace si dish wh steamed vegetabl.</strong> </h2><p data-no-id="52" class="css-aeyldl et3p2gv0">It don't take a rocket scientist to unrstand why addg vegetabl to your diet will help you <a href="(p%20%3C%200.001)." target="_blank" data-vars-ga-outbound-lk="(p%20%3C%200.001)." data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="not only lose weight" class="body-lk css-38knzi et3p2gv0">not only lose weight</a>, but will provi your body wh tons of nutrients. It's easy to make si dish swaps for veggi when you're at home, but 's tougher when you're out and about. </p><p data-no-id="53" class="css-aeyldl et3p2gv0">The good news is rtrants will often allow you to substute the i or chips wh steamed <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="veggi" class="body-lk css-38knzi et3p2gv0">veggi</a>. Usually whout an up charge too. All you have to do is ask. Nicely.</p><h2 data-no-id="54" class="body-h3 css-1id07p2 et3p2gv0"><strong>14. Bake, don't y. </strong></h2><p data-no-id="55" class="css-aeyldl et3p2gv0">You'll <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="save lori" class="body-lk css-38knzi et3p2gv0">save lori</a> and lower your risk of heart disease. When we y thgs, we're dippg our foods tremendo amounts of oil that latch onto whatever we're makg, addg not jt lori, but unhealthy fats to . Bakg jt heat, and addg oil is a choice, not a necsy, to the okg procs. Or try an air yer—you n even <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="make jt about anythg " class="body-lk css-38knzi et3p2gv0">make jt about anythg </a>. </p><div size="medium" data-embed="body-image" data-no-id="56" class="align-center size-medium embed css-1736von e1xqj1sx4"><div class="css-uwraif e1xqj1sx3"><img alt="mid adult man wearg oven glov holdg hot oven dish, preparg food, healthy eatg" tle="Father makg dner wh mother and dghter at home" loadg="lazy" width="2159" height="1388" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-0 exi4f7p0" /><div class="css-swqnqv e1xqj1sx2"><figptn class="css-1am3yn9 enfs9c50"><span class="css-11z3u4d e6iqd2">10&apos;000 Hours</span></figptn></div></div></div><p data-no-id="57" class="css-aeyldl et3p2gv0">You n also e the fat-burner your backyard: the grill, which offers plenty of flavor whout the need for yg. (Fd the bt grill gear <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="here" class="body-lk css-38knzi et3p2gv0">here</a>.)</p><h2 data-no-id="58" class="body-h3 css-1id07p2 et3p2gv0"><strong>15. Lgh!</strong></h2><p data-no-id="59" class="css-aeyldl et3p2gv0">No, really. A <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study" data-vars-ga-product-id="cd0f90a9-393d-4d2e-8edd-c6399eec762f" data-vars-ga-lk-treatment="(not set) | (not set)" data-href=" data-product-url=" data-affiliate="te" data-affiliate-url=" data-affiliate-work="{}" data-vars-ga-product-price="$5,780.22" data-vars-ga-product-retailer-id="9f6b7047-0398-4ea7-9d88-73384a102ff8" class="body-lk product-lks css-38knzi ebsw2pb0">study</a> the Internatnal Journal of Oby found those who lghed hard for approximately 10 to 15 mut each day burned an addnal 10 to 40 lori a day. On top of that, lghg has so many other mental health benefs. </p><p data-no-id="60" class="css-aeyldl et3p2gv0">So, ward off the extra pounds and prsn by puttg on your favore <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="edy flick" class="body-lk css-38knzi et3p2gv0">edy flick</a> tonight. </p><h2 data-no-id="61" class="body-h3 css-1id07p2 et3p2gv0"><strong>16. Bump down your portns.</strong></h2><p data-no-id="62" class="css-aeyldl et3p2gv0">If you're feelg like a change diet isn't for you, maybe a change portn size is. It's <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="possible to lose weight" class="body-lk css-38knzi et3p2gv0">possible to lose weight</a> jt by changg how much you eat, but not changg what you eat. </p><p data-no-id="63" class="css-aeyldl et3p2gv0">This means optg for an entree stead of an entree <em>and</em> an appetizer. Avoid buffets and try to <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="leave somethg on your plate" class="body-lk css-38knzi et3p2gv0">leave somethg on your plate</a> at<strong> </strong>the end of the meal. Consir spltg a meal wh your dner pann, or skip ssert. There are so many ways to cut down how much you eat, whout havg to cut out some of your favore foods. </p><h2 data-no-id="64" class="body-h3 css-1id07p2 et3p2gv0"><strong>17. Don't socialize around the food at parti or piics.</strong> </h2><p data-no-id="65" class="css-aeyldl et3p2gv0">Social fluence n be <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="both good and bad" class="body-lk css-38knzi et3p2gv0">both good and bad</a> for your weight loss journey. When to gog to social events, the temptatn is high. You're more likely to munch mdlsly, even though you may not be hungry. So take a step away, and hang out on the other si of the room. </p><p data-no-id="66" class="css-aeyldl et3p2gv0">Or, if you're really feelg dited, try to eat BEFORE you head to the event. You're more likely to choice a <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="healthy" class="body-lk css-38knzi et3p2gv0">healthy</a> meal at home, and you'll avoid makg bad snackg cisns at the event if you're already full. </p><h2 data-no-id="67" class="body-h3 css-1id07p2 et3p2gv0"><strong>18. Take on the weight loss journey wh a iend. </strong></h2><p data-no-id="68" class="css-aeyldl et3p2gv0">Like we said— social fluence n be<a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn=" good too" class="body-lk css-38knzi et3p2gv0"> good too</a>. If you m to losg a few pounds wh a iend, you're more likely to keep gog. Acuntabily is key wh liftyle chang. </p><p data-no-id="69" class="css-aeyldl et3p2gv0">Try to<a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn=" nvce a spoe" class="body-lk css-38knzi et3p2gv0"> nvce a spoe</a> to do wh you. If you grocery shop together, and eat a fair amount of meals together, you'll have a partner crime to make only good cisns. </p><h2 data-no-id="70" class="body-h3 css-1id07p2 et3p2gv0"><strong>19. If you have a dog, take him for a daily walk.</strong> </h2><p data-no-id="71" class="css-aeyldl et3p2gv0">Steps, steps, steps. It's all about addg to your <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="step unt" class="body-lk css-38knzi et3p2gv0">step unt</a> to help those activy metrics. A daily doggo walk is better for both him and you than jt lettg him out the back. Pl, he'll love you even more. </p><p data-no-id="72" class="css-aeyldl et3p2gv0">If you don't have a pet, offer to walk a neighbor's dog (or take this as your exce to <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="rcue one" class="body-lk css-38knzi et3p2gv0">rcue one</a>. You're wele.). </p><h2 data-no-id="73" class="body-h3 css-1id07p2 et3p2gv0"><strong><strong>20. Decrease your food take by 100 lori per day.</strong></strong> </h2><p data-no-id="74" class="css-aeyldl et3p2gv0">Theoretilly this translat to losg nearly 1 pound per month (1 lb = 3500 lori)—wh hardly any effort. And, when you thk about how <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="100 lori" class="body-lk css-38knzi et3p2gv0">100 lori</a> is only about 14 almonds or one apple, mak the amount more fathomable. Pro tip: g smaller plat and bowls is <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="scientifilly proven" class="body-lk css-38knzi et3p2gv0">scientifilly proven</a> to help you eat ls, sce mak ls food seems like more. </p><div size="medium" data-embed="body-image" data-no-id="75" class="align-center size-medium embed css-1736von e1xqj1sx4"><div class="css-uwraif e1xqj1sx3"><img alt="midsectn of man mixg salad at table durg garn party mens health weight loss tips" tle="Midsectn of man mixg salad at table durg garn party" loadg="lazy" width="2121" height="1414" dg="async" data-nimg="1" style="lor: transparent; width: 100%; height: to;" siz="100vw" srcSet=" 640w, 980w, 1120w, 1200w, 1920w" src="" class="css-0 exi4f7p0" /><div class="css-swqnqv e1xqj1sx2"><figptn class="css-1am3yn9 enfs9c50"><span class="css-11z3u4d e6iqd2">Maskot</span></figptn></div></div></div><p data-no-id="76" class="css-aeyldl et3p2gv0">Siarly, eatg slower n cut out extra lori sce tak approximately <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="15 to 20" class="body-lk css-38knzi et3p2gv0">15 to 20</a> mut for your stomach to sense 's full. </p><h2 data-no-id="77" class="body-h3 css-1id07p2 et3p2gv0"><strong>21. When possible, walk or bike to do your errands. </strong></h2><p data-no-id="78" class="css-aeyldl et3p2gv0">Have we mentned the benefs of <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="gettg your steps" class="body-lk css-38knzi et3p2gv0">gettg your steps</a> yet? Y? Well, here's another remr. </p><p data-no-id="79" class="css-aeyldl et3p2gv0">If you're lucky enough to live close to your pharmacy, grocery store, or hardware store, take advantage and walk or bike. You'll get h air, burn a few lori and get your heart rate up. Buy a pedometer, or track on your <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="smart watch" class="body-lk css-38knzi et3p2gv0">smart watch</a>, and aim for at least 10,000 steps each day. </p><p data-no-id="80" class="body-h3 css-1bgfn et3p2gv0"><strong>22. Plan ahead.</strong> </p><p data-no-id="81" class="css-aeyldl et3p2gv0">A majory of the tips will require a plan. Plan ahead to eat before you go out to a party. Plan ahead to have a meal before you h the grocery store. Plan ahead to <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="meal prep" class="body-lk css-38knzi et3p2gv0">meal prep</a> food that's baked stead of iend. It all back to settg yourself up for succs weight loss, and <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="weight matenance." class="body-lk css-38knzi et3p2gv0">weight matenance.</a></p><p data-no-id="82" class="css-aeyldl et3p2gv0">If you fail to plan, you plan to fail.<br /></p><h2 data-no-id="83" class="body-h3 css-1id07p2 et3p2gv0"><strong>23. Take "before" pictur. </strong></h2><p data-no-id="84" class="css-aeyldl et3p2gv0">If you're lookg for some weight loss spiratn, look no further. <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="The transformatn photos" class="body-lk css-38knzi et3p2gv0">The transformatn photos</a> will have you jumpg to the gym before you know . </p><p data-no-id="85" class="css-aeyldl et3p2gv0">Takg photos n be a great way to spire yourself along your journey. Some days n be disuragg, and 's helpful too look back on how far you've e. You'll be amazed at the progrs you've ma when you revis the photos later. </p><h2 data-no-id="86" class="body-h3 css-1id07p2 et3p2gv0"><strong>24. Fd active iends.</strong> </h2><p data-no-id="87" class="css-aeyldl et3p2gv0">Your pizza, wgs, beer and football-on-the-uch-all-day iends are fun for somethgs, but not everythg. </p><p data-no-id="88" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Rearch" class="body-lk css-38knzi et3p2gv0">Rearch</a> has suggted that iends n enhance (or hurt) succs. Jo a nng club or try out a <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="group fns class" class="body-lk css-38knzi et3p2gv0">group fns class</a> to make some active iends. </p><h2 data-no-id="89" class="body-h3 css-1id07p2 et3p2gv0"><strong>25. Put yourself first.</strong> </h2><p data-no-id="90" class="css-aeyldl et3p2gv0">It's not selfish to want to make yourself better. Though may feel unfortable to choose yourself over fay or iends, 's important to make sure you're the bt you n be to be able to re for others. </p><p data-no-id="91" class="css-aeyldl et3p2gv0">Prrize <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="self re" class="body-lk css-38knzi et3p2gv0">self re</a> to keep yourself a good headspace, and be selfish wh your time. Your iends and fay will unrstand if you skip out on a few thgs to h the gym. </p><h2 data-no-id="92" class="body-h3 css-1id07p2 et3p2gv0">26. Eat more fiber.</h2><p data-no-id="93" class="css-aeyldl et3p2gv0">Fiber fills you up and helps you stay full, and keepseverythg movg smoothly when to digtn. Acrdg to the <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Mayo Clic" class="body-lk css-38knzi et3p2gv0">Mayo Clic</a>, men should aim for 30 to 38 grams of fiber per day. </p><p data-no-id="94" class="css-aeyldl et3p2gv0">Avodos, lentils, oatmeal, raspberri, peas, and whole-wheat spaghetti are all great <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="sourc" class="body-lk css-38knzi et3p2gv0">sourc</a> of fiber. If you stggle to get enough , your doctor may remend a <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="supplement. " class="body-lk css-38knzi et3p2gv0">supplement. </a></p><h2 data-no-id="95" class="body-h3 css-1id07p2 et3p2gv0">27. Drk more seltzer.</h2><p data-no-id="96" class="css-aeyldl et3p2gv0">The <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="sugar prentatns" class="body-lk css-38knzi et3p2gv0">sugar prentatns</a> middle school health class on soda are, unfortunately, very real. And, you've already read about the lorie arhmetic regardg soda om above. But if you're stuck on the pop, you might need somethg more flavorful than water to kick the hab. </p><p data-no-id="97" class="body-text css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Seltzers" class="body-lk css-38knzi et3p2gv0">Seltzers</a> have e a long way sce club soda, that's for sure. Fd a no- or ultra-low-lorie seltzer (the kd flavored wh real u juice) and enjoy. The rbonatn seltzer may even trick your stomach to feelg fuller.</p><h2 data-no-id="98" class="body-h3 css-1id07p2 et3p2gv0">28. Get enough sleep. </h2><p data-no-id="99" class="css-aeyldl et3p2gv0">At least 8 hours, fact. A recent Universy of Chigo <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study" class="body-lk css-38knzi et3p2gv0">study</a> found that those who were able to crease their sleep duratn nsumed around 260 lori per day ls than those who did not reach 8 hours. </p><p data-no-id="100" class="css-aeyldl et3p2gv0">That's nearly 2,000 lori a week. Sleep has a ln other benefs, so why not <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="sleep" class="body-lk css-38knzi et3p2gv0">sleep</a> the weight away? </p><h2 data-no-id="101" class="body-h3 css-1id07p2 et3p2gv0">29. And stick to a bedtime.</h2><p data-no-id="102" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Rearch" class="body-lk css-38knzi et3p2gv0">Rearch</a> shows that the later you stay up at night, the more likely you are to nsume more lori throughout the urse of the day. You n't have a midnight snack if you're gog to bed at 10 pm!</p><p data-no-id="103" class="css-aeyldl et3p2gv0"> And, sce gettg more <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="sleep" class="body-lk css-38knzi et3p2gv0">sleep</a> also helps you lose weight, you're htg two birds wh one stone here. Sleep your way to better health. </p><h2 data-no-id="104" class="body-h3 css-1id07p2 et3p2gv0">30. Book a therapy ssn.</h2><p data-no-id="105" class="css-aeyldl et3p2gv0">There's no pot havg a healthy body whout havg a healthy md. The bra-belly nnectn is powerful— not only n havg mental health issu ntribute to unhealthy behavrs that n lead to weight ga, but the <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="reverse is also te" class="body-lk css-38knzi et3p2gv0">reverse is also te</a>. Excs weight has been shown to have a negative mental effect on the bra. It's a vic spiral that n difficult to climb out of. </p><p data-no-id="106" class="css-aeyldl et3p2gv0">Men don't seek therapy for <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="many reasons" class="body-lk css-38knzi et3p2gv0">many reasons</a>—and most of them are total BS. There's no shame gettg help, pecially when n help you reach your health goals. </p><h2 data-no-id="107" class="body-h3 css-1id07p2 et3p2gv0">31. Give yourself permissn to dulge.</h2><p data-no-id="108" class="css-aeyldl et3p2gv0">We know dietg sucks. Anythg that keeps you away om your favore foods forever is bound to be a miserable experience. But the pot of eatg healthy is adherence— the longer you stick wh eatg healthy foods, the longer you rep s benefs. </p><p data-no-id="109" class="css-aeyldl et3p2gv0">“Adherence is the most important thg for any diet to be succsful, and we know people don’t stick wh the rtrictive diets,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College New York <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="told Men's Health." class="body-lk css-38knzi et3p2gv0">told <em>Men's Health.</em></a><em> </em></p><p data-no-id="110" class="css-aeyldl et3p2gv0">Steer clear of any diet that tells you NOT to eat somethg. A long-term healthy approach to eatg mak room for pizza and oki—but rporat them to the bigger picture. If your diet is 80 percent good stuff, why not partake the 20 percent—and enjoy ?</p><h2 data-no-id="111" class="body-h3 css-1id07p2 et3p2gv0">32. Eat more 30/10 meals.</h2><p data-no-id="112" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Rearch " class="body-lk css-38knzi et3p2gv0">Rearch </a>as found that one of the easit way to lose weight and improve your overall health is to get enough prote and fiber at each meal to properly fill you up. A new eatg style was adapted out of this, where you eat at least 30 grams of prote and 10 grams of fiber at each meal. Thirty grams promote mcle matenance and growth. Ten grams fill you up durg mealtime and help you stay full until your next meal. </p><p data-no-id="113" class="css-aeyldl et3p2gv0">For 30 of the meals, jt click <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="here" class="body-lk css-38knzi et3p2gv0">here</a>.</p><h2 data-no-id="114" class="body-h3 css-1id07p2 et3p2gv0">33. Fear not hunger.</h2><p data-no-id="115" class="css-aeyldl et3p2gv0">Hunger is a signal that your body needs energy, not a sign of weakns. Don't ignore . </p><p data-no-id="116" class="css-aeyldl et3p2gv0"><a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Studi" class="body-lk css-38knzi et3p2gv0">Studi</a> show that fastg for too long is a gateway to bge eatg. So, listen to your body. When you feel hungry between meal, opt for <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="a snack" class="body-lk css-38knzi et3p2gv0">a snack</a> wh prote and fiber, such as an apple wh peanut butter or a chee stick and a few pn.</p><h2 data-no-id="117" class="body-h3 css-1id07p2 et3p2gv0">34. Only eat until you're 80 percent full. </h2><p data-no-id="118" class="css-aeyldl et3p2gv0">A Japane health practice lled <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="Hara Hachi Bu" class="body-lk css-38knzi et3p2gv0">Hara Hachi Bu</a> means eatg until you're 80% percent full. The regn of Okawa, where Hara Hachi Bu origated and practiced, have some of the lowt rat of heart disease, ncer, and stroke the world, acrdg to the Cleveland Clic. </p><p data-no-id="119" class="css-aeyldl et3p2gv0">Your bra tak 15 to 20 mut to procs how full the stomach is. So, when you eat until you feel 80 percent full, you might actually be 100 percent full and jt not feel yet. It might be difficult to intify what 80 percent feels like, so aim to "eat until you’re not hungry, not until you’re full,” Krist Kirkpatrick, R.D.N., nsultant for tegrative and liftyle medice for the Cleveland Clic, <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="told Men's Health." class="body-lk css-38knzi et3p2gv0">told <em>Men's Health.</em></a></p><h2 data-no-id="120" class="body-h3 css-1id07p2 et3p2gv0">35. Fd somethg to tra for. </h2><p data-no-id="121" class="css-aeyldl et3p2gv0">Whether 's climbg Evert, or jt nng a 5k— fd somethg you to sign up for, and sign up. Havg a set goal wh a set date will help you keep your trag check.</p><p data-no-id="122" class="css-aeyldl et3p2gv0">Fdg a race that trigu you is pretty easy. Tons of muni host all kds of events om triathlons to mounta bikg to nature walks. If you're not que ready for an <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="ultramarathon" class="body-lk css-38knzi et3p2gv0">ultramarathon</a> yet, don't worry. You n fd 5Ks jt about everywhere, and the Mayo Clic has a ee <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="trag gui" class="body-lk css-38knzi et3p2gv0">trag gui</a>. </p><h2 data-no-id="123" class="body-h3 css-1id07p2 et3p2gv0">36. Chug a class of water before every meal. </h2><p data-no-id="124" class="css-aeyldl et3p2gv0"> Rearch shows drkg <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="water" class="body-lk css-38knzi et3p2gv0">water</a> before a meal will make you feel fuller, and help you stay fuller longer. In a <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="study" class="body-lk css-38knzi et3p2gv0">study</a> done at Virgia Tech, participants who drank a glass of water 30 mut before a meal ate 13 percent ls than those who dug straight . Another reason to keep stayg hydrated! </p><h2 data-no-id="125" class="body-h3 css-1id07p2 et3p2gv0">37. Pick one goal at a time. </h2><p data-no-id="126" class="css-aeyldl et3p2gv0">If we overwhelm ourselv wh too many thgs to foc on at once, we're likely to fet somethg and get disuraged on the journey of our weight loss. </p><p data-no-id="127" class="css-aeyldl et3p2gv0">"Thk about havg a ladr wh your goals, and you're only allowed to take one step at a time. You n only work on one thg at a time bee, you know, we're human and there's only so much we n do," says David Conroy, Ph.D., profsor and rearcher on the psychology of motivatn at Penn State Universy <a href=" target="_blank" data-vars-ga-outbound-lk=" data-vars-ga-ux-element="Hyperlk" data-vars-ga-ll-to-actn="told Men's Health" class="body-lk css-38knzi et3p2gv0">told<em> Men's Health</em></a><em>. </em></p><p data-no-id="128" class="css-aeyldl et3p2gv0">We've given you a long list of thgs to choice om here. Don't try to do them all at the same time! Try one for the next month to get to the new hab before movg onto another. Be amb, but don't be off more then you n chew. </p><h2 data-no-id="129" class="body-h3 css-1id07p2 et3p2gv0"><strong>38. Remember: It's not all or nothg.</strong> </h2><p data-no-id="130" class="css-aeyldl et3p2gv0">If you fall off the bandwagon, jump right back on. Don't let yourself ntue to fall until all weight loss progrs has been lost.<br /></p><style data-emotn="css 1v2eakg">{marg-bottom:0.9375rem;posn:relative;}{marg-left:to;marg-right:to;width:100%;}@media(m-width: 48rem){{width:90%;}}{marg-left:to;marg-right:to;width:95%;}@media(m-width: 30rem){{width:75%;}}@media(m-width: 40.625rem){{width:65%;}}</style><div data-no-id="131" data-teractive="VioPlayer-1" class="embed aspect-rat-16x9 css-1v2eakg e3dq3y0"><style data-emotn="css 1ui7hop">{marg-bottom:0.9375rem;--aspect-rat:56.25%;}</style><div class="__rp-ntaer css-1ui7hop e6l0f0"><style data-emotn="css 1yu8e3d">{marg-bottom:0.9375rem;width:100%;height:100%;} .__rp-ntaer{height:to;}</style><div data-embed="embed-vio" class="vio-player css-1yu8e3d e1ou1fny0"><style data-emotn="css 1uds6oo">{height:100%;width:100%;posn:relative;}</style><div class="css-1uds6oo e1f7ylgd6"><style data-emotn="css 1iiivv4">{background-lor:rgba(0, 0, 0, 0.4);borr:.1875rem solid whe;borr-radi:50%;lor:#fff;cursor:poter;height:3.75rem;left:50%;posn:absolute;top:50%;-webk-transform:translate(-50%,-50%);-moz-transform:translate(-50%,-50%);-ms-transform:translate(-50%,-50%);transform:translate(-50%,-50%);-webk-transn:all 0.4s;transn:all 0.4s;width:3.75rem;z-x:1;}.e1f7ylgd6:hover {background-lor:rgba(33, 150, 245, 0.8);lor:#ffffff;}@media(m-width: 48rem){{height:5.625rem;width:5.625rem;borr:.28125rem solid whe;}}</style><button aria-label="Play Vio" class="css-1iiivv4 e1f7ylgd1"><style data-emotn="css 1lhf7lq">{fill:#ffffff;height:1.4rem;vertil-align:middle;width:1.45rem;}@media(m-width: 48rem){{width:2.3125rem;height:3rem;}}</style><svg xmlns=" width="24" height="24" viewBox="0 0 24 24" style="fill: var(--primary, #000);" role="img" tle="Play" class="css-1lhf7lq e1f7ylgd2"><tle>play in

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