1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198 
LESS IS MORE
Page 62
Page 63
If you've noticed an error in this article please click here to report it so we can fix it.
Wish you were fitter and slimmer? Join the club. In the first of a three-part series we take a serious look at men and their weight.
Emma Penny reports.
Six out of 10 men in the UK are overweight. One in ten is obese.These statistics are worrying to the medical establishment and they should be even more worrying to the road transport industry, given that a high proportion of people involved in it are men with sedentary jobs.
That's why Commercial Motor is supporting National Men's Health Week, which runs from 13-19 June. Run by the Men's Health Forum, a national charity which specialises in men's health issues, it is concentrating this year on men and their weight.
There are a multitude of reasons why men— and women— eat too much and exercise too little. But a bit of thought and planning about what you eat,and fitting in some exercise as part of your daily routine, should help you become slimmer, fitter and better able to cope with the stress of being part of Britain's transport industry. There's no great mystery about this: unless people start to take their health as seriously as their business they will be at a much greater • risk of a whole range of diseases. Being overweight increases the risk of heart disease, diabetes, high blood pressure, strokes and other diseases.
The drill The Men's Health Forum is concerned that male obesity has more than tripled over the past 18 years. CM will be looking at what you can do to improve your health, inspired by members of the CM team who are determined to lose weight.We'll be following their progress each week, as well as giving you tips on staying tit and healthy.
This week we start with some basic tips that will help you to have a healthier diet, in the office or out on the road.
1. Drink water throughout the day Drink plenty of water little and often throughout the day; aim for at least eight glasses a day. By the time you feel thirsty your body is already dehydrated. You'll have to pee a lot more until your body becomes used to more
water, but it's vital as it flushes out impurities and waste products from the system, keeps the body, hair and skin hydrated and healthy, and aids digestion.
2. Never miss a meal
Make sure you never miss a meal; especially breakfast, which is the most important meal of the day. Eating regularly ensures you have the necessary fuel for your body to function and helps you perform at your best. Don't wait until you're starving: you'll be more likely to give in to junk food cravings.A good breakfast will set you up for the day ahead and prevent you from snacking. Missing breakfast also gives the body a "starvation signal" and it then concentrates on saving calories rather than burning them, which can lead to weight gain.
3. Limit your intake of caffeine
Tea,coffee and fizzy drinks all contain caffeine. Caffeine is a diuretic and will make you urinate more often so limit yourself to two to three cups a day. Caffeine stimulates your adrenal glands to produce adrenaline your stress hormone which produces an immediate surge of short-term energy followed by a slump, making you feel tired and hungry.
4. Drink in moderation
Drink alcohol in moderation and avoid binge drinking.A glass or two of red wine is known to protect against heart disease, but more than that can cause health problems such as fiver and kidney discase.The recommended limit for men is 21 units a week (a pint is two units) but that's spread out over the week -not all in one go! And remember, alcohol is very calorific.
5. Make time to eat Don't eat on the run; make time to have a proper meal as people tend to eat more when they are in a rush.This will help you to chew your food, helping your body to digest food properly and avoid an irritable bowel.
6. Eat a balanced diet It is vital to eat a balanced diet so that your body gets the type of fuel that it needs to function properly.Ti-y to include at least:
• Five portions of fruit and vegetables a day. Don't go without because you can't get fresh veg tinned vegetables have the same level of antioxidants as fresh.
• Three or four portions of carbohydrates such as potatoes, rice.beans,pasta and bread (preferably wholegrain, which releases energy more slowly).
• One or two portions of protein such as fish (especially oily fish such as salmon, tuna or sardines), meat, cheese, eggs, beans and nuts.
7. Variety!
Try not to eat the same thing every day; vary your diet for a better choice of nutrients and fibre sources. Ask if they have wholemeal bread which will give you more fibre.
B. Cut back the fat Avoid fatty foods and sugary snacks. Saturated fat clogs your arteries, contributing to strokes and heart attacks