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 Men's health - frequently asked questions |
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 I’m trying to lose weight by cutting down on calories and doing more exercise. But, by lunchtime, I’m starving - what will fill me up without adding weight? I would prefer it if my workmates didn’t know I was on a diet. Any ideas?
The trick is to eat plenty of healthy foods like fruit and vegetables during the day - they will help you to feel fuller for longer. So instead of waiting for lunchtime, have a piece of fruit or a healthy snack during the mid morning tea/coffee break. Bananas and oranges will release energy slowly throughout the morning. This should mean that you are less hungry at lunchtime so that you won’t feel the need to fill up on fatty foods.
You could also take in sandwiches for lunch. This way your workmates wont’ even know you are on a diet - but choose your fillings sensibly. Avoid mayonnaise and cheese and opt for tuna and sweetcorn, chicken and salad, or hummus and cucumber instead. If you have access to a microwave you could have a baked potato - again no one will guess you are on a diet. Choose a healthy filling, like mushrooms and low-fat cream cheese, beans or vegetarian chilli.
I run my own business, so I work during the day and normally carry on working when I get home in the evening as I am under a lot of pressure. I know I need to do some exercise - but how can I fit it in?
It is important that you find time to exercise - our bodies are designed to be active. Research shows exercise is particularly important if you are stressed, as you might be if you are under a lot of pressure at work.
Making exercise part of your daily routine will make it easier to stay active. There are many ways to do this - for example, could you walk or cycle to work, or park further away from the office and walk some of the distance. Alternatively, you could go for a lunchtime jog round the park or even just a walk. Of course, there are other simple ways to increase the amount of exercise you do - like taking the stairs rather than the lift, and walking up escalators.
Finally, why not book yourself into an exercise class once a week? Start with something you’ve done before which you know you’ll enjoy. Often people find that once they have paid for the class they are more likely to go - even if they have work pressures!
I eat healthily at home, but I’m worried about my diet when I’m out. I normally buy sandwiches which always seem to be dripping in mayonnaise - or I go out for lunch and end up eating fried foods. What can I do?
Most sandwich shops now offer a good range of ‘healthy eating’ options which are less calorific. Look out for sandwiches without mayonnaise, like chicken and salad, roasted vegetables. If you’re buying from a deli, ask them to make sandwiches for you with less mayonnaise - yoghurt dressings are a good substitute. You can also buy salads instead of sandwiches.
You also need to consider how often you eat out. If you only eat out once a month then you have little to worry about, but if you are eating out everyday you do need to look at this. It is easy to choose foods at almost any restaurant that have not been fried. For example, Italian - pasta (tomato sauces are best); Chinese - have boiled rice and a non fried dish; Indian - go for a dry curry; Japanese - some dishes are slightly salty but are otherwise healthy. And, if you are eating healthily most of the time, you can treat yourself to fish and chips occasionally!
My wife’s going away for a week, leaving me in charge of the kids. I’m no expert in the kitchen, but my wife will never forgive me if I feed them fast food! Do you have any cooking tips?
One of the first things to do is discuss some menu ideas with your wife. Quick and easy healthy meals include pasta with tomato and vegetable sauces, pizzas (buy the bases and top with a range vegetables and a small amount of cheese and serve with a huge salad), baked potatoes with beans or coleslaw, and pan-cooked risotto with fish. You may even find that you really enjoy cooking. It’s also a good idea to eat with children so they can learn to enjoy healthy eating by example!
I’m in my late 50s and haven’t exercised for years. I’ve decided to take the plunge, but I’m embarrassed about being unfit and out of touch. How can I get back into sport without over-doing it or feeling awkward?
The trick is to begin slowly - going out for a gentle walk or going for a swim would be a good start. Do this for a couple of weeks before building up to a longer walk or more lengths in the pool. Then add in more exercise as you feel able - you could go for a cycle ride or venture out for a jog. Once you get used to taking some exercise and you feel ready you can think about joining a class or the gym. Try to persuade someone to go with you - exercising with a friend can be more fun, and is excellent for motivation.
The great thing about physical activity is that it has an effect on your energy levels quite quickly. Within a few weeks you’ll feel fitter and you’ll find you can do more in your everyday life too.
I play a lot of sport, and I feel lacking in energy unless I fill up on lots of meat and fatty foods. What foods can I eat that will give me stamina but keep me healthy?
Sports nutritionists rely on carbohydrates to sustain athletes because they release sugars slowly, allowing the body to keep going for much longer. But it does depend on the type of sport you are doing: for example, if you need a quick release of energy because you are going to play an exhaustive game of squash then bananas are the best standby (you often see tennis players at Wimbledon do this!), and there is now quite a lot of research showing that sports drinks work well too. But if you are doing an endurance sport like running a marathon then a large bowl of pasta the night before and a bowl of oat-based cereal would really do the trick.
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