It's no secret that obesity is widespread: Nearly three out of every four men are either overweight or obese, and 50 percent of men don't engage in vigorous leisure-time physical activity for more than 10 minutes, according to the U.S. Centers for Disease Control and Prevention.
If these statistics haven't convinced you to start making healthier lifestyle choices, then at least start adopting better habits for the sake of your kids. A recent study in the Journal of Nutrition Education and Behavior found that fathers have a major impact on kids' food choices; namely, how often they eat fast food and other restaurant food, which can in turn affect their own risk for weight problems.
Ready to end your relationship with the pizza delivery guy and spend a little less time on the couch? Let these simple tips motivate you to fuel your body with a healthy diet and regular exercise.
Vary Your Fitness Routine
Alternate your exercise activities to stay motivated to work out — variety is good for both the mind and body, said Jim White, RD, spokesperson for the American Dietetic Association, certified health fitness instructor, and owner of Jim White Fitness and Nutrition Studios in Virginia Beach, Va. "Your body can get used to the same thing if it's done over and over again," White said. To keep your body guessing, he suggested combining different types of fitness workouts: Mix up a cardio workout like running with strength training, yoga, and martial arts, or vary your tempo within any one activity through interval training.
Find a Fitness Buddy
Do you need extra motivation to stick with your fitness and diet plan? Don't go it alone — enlist the help of a buddy. Not only does working out with a friend keep you both focused on fitness, it also adds an edge of competition, especially if you pick a workout buddy who's a bit more advanced and will make you feel challenged. You'll work harder to keep up and reach your fitness goals.
Read Nutrition Labels
Reading package labels is a must to keep from sabotaging a healthy diet with oversized portions and unhealthy ingredients in processed foods. "A lot of the time there are three to four servings per package," said White — not just one. Avoid foods with trans fats and limit sugars; less than 7 grams per serving is a good idea. Look for high-fiber foods, which contain more than 3 grams of fiber per serving. And remember that the more fresh foods you add to your diet, rather than processed lunch meats or prepackaged meals, the easier it is to ensure that you're getting essential daily nutrients.
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