How to avoid man boobs
Let’s face it, often the last thing you want to do when you get home from school, college or work is exercise.
In fact, you’re far more likely to put your feet up, order a pizza and stick on the telly, and you're not alone.
But do that every day for too long, and you risk getting stuck in a vicious circle. The more you sit on that sofa, the more tired you’ll feel, and the more unhealthy you'll get. Makes that next pizza seem a bit less appealing, doesn't it?
You may not think it’ll happen to you, but only a few more years of the same unhealthy lifestyle will give you a gut like Johnny Vegas.
A big belly is linked to heart problems, diabetes and high blood pressure.
But there's some good news. Just because you're carrying a few extra pounds now, doesn't mean it has to stay that way. You're even at an advantage because you are male: it’s easier for men to lose weight than it is for women, because they have more muscle and a higher metabolic rate, which means they can burn calories quicker.
No need to be a fitness fanatic
Shedding a few pounds, and looking and feeling better as a result, isn’t rocket science. In fact, it’s pretty simple: cut out fatty foods and fizzy drinks, and start exercising. If the thought of jogging round the block brings you out in a cold sweat, don't worry. There are plenty of other things you can do to lose weight and feel a whole lot healthier.
Most people who've lost weight and kept it off for five years or more have added exercise to their daily lives. But exercise doesn't have to mean the torture of a cross-country run, or a killer regime at the gym. An easy start is to walk more: 10,000 steps a day will significantly improve your health, build stamina and burn calories. Most of us already walk 4,500 without even thinking about it.
If you walk 10,000 steps a day you’ll burn 500 calories. And as you need to burn 3,500 calories to lose 500g (1lb) of body fat, walking 10,000 steps each day will burn 500g of body fat a week.
You could hop off the bus early and walk the rest of the way home, or walk to the station instead of taking the bus. Of course, if you’re feeling a little more adventurous, an hour of tennis, swimming, basketball or mountain biking burns an average of 570 calories, while playing a game of football or rock climbing burns more than 700 an hour. Watch our video to learn how office worker Kate managed her 10,000 steps (see Useful links).
Ditch the junk food
The message is simple: ditch junk food and fizzy drinks for healthier alternatives. They can still be tasty; you can even get healthier versions of your favourite takeaways. Even better, make like Jamie Oliver and cook for yourself, then you'll know exactly what's going on your plate. Check out our healthy food swaps
