26. Increase your intake of fiber.
Fiber keeps digestion moving and you full. Mayo Clinic recommends that men consume 30 to 38 grams per day.
Fiber-rich foods include avocados, lentils and oatmeal. They also contain raspberries, peas and whole wheat spaghetti. Your doctor may suggest a fiber supplement if you are having trouble getting enough.
27. Drink more seltzer.
Unfortunately, the sugar presentations on soda in middle school health classes are very real. You’ve read the calorie math for soda above. If you can’t give up soda, try something a little more tasty than plain water.
It’s true that seltzers are a far cry from club soda. Enjoy a low- or no-calorie seltzer flavored with fruit juice. Seltzer’s carbonation can make you feel fuller.
28. Get enough sleep.
At least 8 hours, in fact. A recent University of Chicago study found that those who were able to increase their sleep duration consumed around 260 calories per day less than those who did not reach 8 hours.
That’s nearly 2,000 calories a week. Sleep has a million other benefits, so why not sleep the weight away?
29. And stick to a bedtime.
Research shows that the later you stay up at night, the more likely you are to consume more calories throughout the course of the day. You can’t have a midnight snack if you’re going to bed at 10 pm!
And, since getting more sleep also helps you lose weight, you’re hitting two birds with one stone here. Sleep your way to better health.
30. Book a therapy session.
There’s no point in having a healthy body without having a healthy mind. The brain-belly connection is powerful– not only can having mental health issues contribute to unhealthy behaviors that can lead to weight gain, but the reverse is also true. Excess weight has been shown to have a negative mental effect on the brain. It’s a vicious spiral that can difficult to climb out of.
Men don’t seek therapy for many reasons–and most of them are total BS. There’s no shame in getting help, especially when it can help you reach your health goals.