There's no secret to healthy eating, no magic pill or 'superfood' that will stop you having to do a little work. All you need is BALANCE

So, if you want to lose a bit of fat...


Eat Less - Move More

Easy right?

However, after the age of about 30 we start to lose our muscle mass and this in turn can lead to weight gain (we continue to eat the same as we always did only now our bodies don't need as many calories - due to muscle loss).

To add insult to injury, we also stop producing as much testosterone and this again can lead to less energy, less muscle production and thus, weight gain. We also tend to come into contact with the female hormone, eostrogen*, a lot more these days due to its inclusion in:
  • Some meats (Beef in particular can be injected with human growth hormone)
  • Sun tan lotion
  • Hairspray, shampoos etc.
In simple terms, Eostrogen tells the male body - more or less - to store fat.

Men store fat primarily:
  • Around the midriff (belly fat)
  • Under the pectoral muscles on the chest (man boobs)
  • Around the neck (double chins) 
So, to combat the effect of the female growth hormone, we need to ensure that we produce more male growth hormone - testosterone

There are 2 ways to do this:

1DIET. Eat meals that are high in vitamins, especially Vitamin D.

Don't cut out carbs because then you won't have the energy to perform your workouts. Don't cut out fats altogether because you'll need them as fuel and to help your system stay 'regular'. Just balance them. 

Remember:

There's 4 calories in a gram of Carbohydrate (bread, rice, pasta), there's 4 calories in a gram of Protein (meat, beans, nuts) BUT there's 9 calories per gram of Fat! 




If you keep track of your calorie intake using an app/website like MyFitnessPal then you will soon see where your weight gain comes from. We all know that a big pile of junk food is high in calories but, how many of us know how much (or how little) pasta to put on our plates? It will be less than you imagine, no doubt.

REMEMBER:
  • PROTEIN keeps you feeling full for longer.
  • CARBS are not your enemy - you need them to fuel your workouts
  • FAT should be eaten in moderation and should be unsaturated whenever possible.

Your diet should be healthy, enriching but overall SUSTAINABLE. It's no good eating perfect portion sizes of balanced food groups if you are so miserable you give up. BALANCE everything out. Eat within your calorie range and don't constantly deny yourself every single thing. Just be sensible. 

To lose a pound (1LB) a week you need an overall deficit of 3500 calories a week. So work out how much you should be eating a day, what your current level of activity is, and deduct 500 calories a day from that. If you stick to that plan, weigh your food and log it, you WILL see weight loss on a consistent basis. If you do NOT, then you need to check your logging. 

List of 10 of the best Testosterone Boosting foods to add to your diet. > http://www.menshealth.co.uk/food-nutrition/eat-up-to-man-up

2. EXERCISE. Perform regular strength/resistance training and break down some of those muscle fibres. The resulting release in chemicals to repair the damage tops up your Testosterone Levels. 

Balance the 2 out

For anyone wanting to put on a bit of muscle but avoid the risk of over eating and adding to your fat stores, check out this Diet example


*Eostrogen in Cosmetics > http://www.news-medical.net/health/Estrogen-in-Cosmetics.aspx