The basics work best!!!

As a guy over 30 you have probably realised you can't get away with eating the foods you used to and a busy life with work and family makes it even harder to eat right.

You also are probably fed up of the overwhelming amount of information out there that tends to confuse most men and ultimately prevent them from taking any action at all keeping them stuck in a rut.

At BLS we keep things simple, no special mathematics, fad diets or calorie counting...who's got time for that?

Just simple everyday advice that works 100% of the time

Here are our top 10 tips for Men trying to lose weight and stay healthy

1. Drink Water & Lots Of It

Most guys we work with don't drink anywhere near enough water for good health or to encourage fat loss. Don't worry about the specific amount of litres you should be consuming based on bodyweight or whatever just keep it simple. Drink a large glass when you wake up first thing and then another large glass at every meal/snack, that should take you to about 5-6 large glasses of water a day minimum.

2. Eat Protein

Eating protein increases satiety (the feeling of being full meaning your less likely to snack on junk) and promotes fat loss. Guys will always say 'but i don't want to get too big' but reality is you are probably no where near the amount of protein it takes to get 'too big'. When thinking about portion size shoot for 1-2 palm sized portions per meal 

3. Eat Healthy Fats

It's a misconception that fat makes you fat. The reality is you need healthy fats for your body to function properly and in order for your hormones to work correct and help you get lean. We aren't talking pork scratchings but anything from nuts, cheese, avocado, seeds, olives, the list is endless. Don't overdo it but shoot for about 1-2 thumb sized portions per meal.

4. Eat Veggies 

Another one most men just don't eat enough of. Again, in order for your body to work properly and burn body fat and stay healthy you need lots of vitamins and minerals and most of us are deficient in many of these things. Sometimes I'll get told 'I don't like vegetables' but seriously come on guys! There's so many different varieties of vegetables out there so load up with every meal. As a minimum have a fist sized portion at every meal and if you struggle to do this for example at breakfast just double up later. 

5. Limit Carbs

Firstly, I'm not a no carb nazi! Carbs are fine but are also very often overeaten and in huge quantities. If you are looking to lose weight you don't need to carb load for exercise EVER! Trust me you'll have enough energy to get you through your workouts and your body is very efficient at using these sources (such as stored body fat). A few potatoes, a bit of rice and pasta now and then is fine but don't go crazy. Half a cupped handful per meal and maybe a little more on a training day works great

6. Get 7 Hours Sleep

Not strictly nutritional but sleep has a huge impact on hunger. After a sleep deprived night hunger hormones surge and leave your more likely to get the munchies later in the day. If you feel like you are doing everything right but the scales still aren't budging tie a look at your sleep patterns and try to regularly get 7 hours a night.

7. Go 80/20

Most guys I talk to want the perfect solution or ask 'what's the best diet?' Well the best diet is the one you can stick to and really that's not a diet at all but more a lifestyle. Rather than be perfect give yourself a little leeway and allow yourself to indulge from time to time without stressing about it. The 80/20 rule is great as it means you stick to healthy habits most of the time meaning you'll burn fat and be healthier than ever but also allows you to enjoy your food and the finer things in life without worry.

8. Wipe the Slate Clean

Sometimes you will fall off the wagon, one bad day will turn into two which then turns into a week and you feel like you've ruined it all so what's the point? The point is at anytime you have the choice to get back on the wagon and wipe the slate clean. Rather than beat yourself up about it and undo all your good work just get back to the basics and start enjoying a healthy life and lean body.

9. Limit Alcohol Intake

Never a popular one but you are going to have to do it guys. Once again I'm not saying no alcohol ever but if you're drinking every night or even every other you are going to have a tough time shifting fat or feeling healthy. Alcohol is calorific and messes with your hormones. Try to limit your drinking to 1-2 nights a week and you'll not only see your energy levels soar but waistline disappear 

10. Exercise

Again, not strictly nutritional but exercise and nutrition tend to go hand in hand. No you can't out train a bad diet but doing 3-4 purposeful workouts a week will do you wonders for burning fat and feeling great. Subconsciously we all eat better when we are exercising as it becomes more of a lifestyle thing and you become more aware of your actions in the kitchen. 

THE WRAP UP

K.I.S.S. aka Keep It Simple Stupid!

The basics work time and time again so don't get sucked in to thinking otherwise. Calorie counting, measuring food out, restriction all work well on paper but long term it never works out

You need to make it so simple you can't fail

Forget the diets and start building habits that will keep you lean and healthy for life!

If you'd like to discuss just how simple it is to transform your health andhow we take busy guys over 30 and help them lose weight and feel great with our tried and tested program click the link and we'll be in touch ---> APPLY NOW