Weight Loss Archives - The Fit Father Project

How to Measure Your Progress Without Obsessing Over the Scale

Steve Roy — Thu, 25 Sep 2025 13:24:13 +0000

You’ve been consistent—lifting, choosing chicken breasts over spaghetti, and logging your meals. You step on the scale expecting a win… and the number is higher. Frustrating, right?

Here’s the truth: the scale is a lagging, noisy signal. If you’re following the right plan, your body can’t help but make progress—you just need better ways to measure it. And if you want a plan that guarantees those wins show up in your clothes, energy, strength, and labs, that’s exactly what our Fit Father Program program delivers.

Promise: In this article I'm going to share with you how to stop letting the scale derail your mindset, how to start tracking what actually matters, and the 7 fundamentals that will ensure you continue to make progress.

First: When Weight Loss Stalls, Shift the Goal

For example: if you’re 200 lbs aiming for 180, ask: What do I actually want?
More energy? Confidence? Clothes that fit right? Playing hard with the kids without gassing out? Those outcomes keep you motivated when the number wobbles.

Numbers are just numbers and unless there is some significant emotional reason you’re tied to them, it’s sort of arbitrary. Meaning, if you want to lose 20 pounds just for sake of losing it, it may not be motivating enough to keep you on track when things get hard.

Instead, ask yourself these questions:

How do I feel and how’s my energy?
Do my clothes fit better?
Do I feel more confident and attractive?
Are others noticing?
Am I happier with what I see in the mirror?

Why Most People Stall (and How Our Members Don’t)

Daily weight swings (salt, sleep, hormones, training) can mask fat loss for weeks.
Body recomp is real—gain muscle while losing fat and the scale barely moves.
Random workouts + guesswork nutrition = inconsistent results and motivation drop-off.

Foundations removes the guesswork: simple meal templates, progressive workouts, accountability, and weekly check-ins so you see and feel progress—even when the scale lags.

Click Here To Learn More About Fit Father Foundations
(Get the exact meals, workouts, and daily checklist we give paying members.)

Why the Scale Messes With Your Head

Your weight is constantly shifting. A salty meal, a hard workout, poor sleep, or even the time of day can swing the number by several pounds. That’s normal—but it can feel discouraging when you’re putting in the work and the scale isn’t cooperating.

Here’s another kicker: if you’ve started strength training (which is one of the best things you can do in your 40s), you might actually gain muscle while losing fat. The scale doesn’t know the difference—it just adds up the total. That means you could be transforming your body in all the right ways while the scale says “stuck.”

So if the scale isn’t reliable, what should you track instead?

7 Better Ways to Measure Real Progress

1. The Clothes Test (Simple + Honest)

You may not notice small daily changes in the mirror, but your clothes won’t lie. That notch you tighten on your belt, the way your shirt feels looser around the stomach, or jeans that fit better than they did a month ago—those are big wins. Unlike the scale, your wardrobe gives you feedback you can feel every day.

Pro tip: Keep one “benchmark” piece of clothing—like a pair of jeans or a fitted polo—and try it on every couple of weeks. It’ll tell you more than the scale ever will.

2. Progress Photos Are Gold (Measure Every 4-6 Weeks)

Nobody loves taking them, but progress photos are one of the most powerful tools you’ve got. Take front, side, and back pictures every 4–6 weeks. Don’t rely on daily mirror checks—the changes are too subtle. But when you compare photos month to month, the difference becomes crystal clear.

Some progress photos, like the ones below from a few of our Fit Father Program members, can be highly motivating and keep you laser focused as you continue to make improvements.

Think of it like watching your kids grow. You don’t notice the day-to-day changes, but when you look back at last year’s school photo, it’s obvious how much they’ve grown. Your body works the same way.

3. Strength & Performance (Capability = Confidence)

Here’s something the scale will never tell you: how strong you’ve become. At 40 and beyond, strength isn’t just about vanity—it’s about staying capable and independent for decades to come.

Ask yourself:

Can you do more push-ups or squats than last month?
Are you running farther without feeling like your lungs are on fire?
Have you moved up to heavier weights at the gym?

These improvements are massive markers of progress. And the cool part? They spill over into everyday life—carrying groceries, playing sports with your kids, or even tackling yard work without throwing out your back.

4. Energy & Mood (The Underrated Wins)

Forget six-packs for a second. Real progress shows up in your day-to-day energy. Do you have more stamina to keep up with your kids? Are you less wiped out after a long day at work?

Energy is one of the most underrated signs that your fitness and nutrition are paying off. When you feel good in your own skin and have the juice to live your life fully, that’s a win no scale can measure.

5. Health Markers That Matter (The Grown-Up Scoreboard)

Here’s the grown-up side of progress: your health stats. Blood pressure, cholesterol, resting heart rate, and blood sugar levels—all of these are influenced by your fitness habits. Improving those numbers doesn’t just make you “look” better; it sets you up for a longer, healthier life.

When you go for your next physical, compare your results with your last one. A lower blood pressure reading or improved cholesterol profile is progress that will keep you around for your family longer—and that’s the ultimate goal.

6. Sleep & Mood Upgrades (The Underrated Wins)

One of the first “hidden” benefits of consistent exercise and better nutrition is improved sleep and mood. If you’re falling asleep faster, waking up more refreshed, or finding yourself less irritable, that’s not a coincidence.

Better sleep and emotional stability are game-changers for dads. It means you show up more patient, more present, and more resilient for your family. Again, nothing the scale can capture—but it matters big-time.

7. Body Fat Percentage (Use Consistent Methods)

This is one of those markers that can tell you a lot, but only if done correctly and consistently. Sometimes we may lose body fat while increasing lean muscle and the numbers on the scale may be disheartening, so knowing your body fat percentage can be a huge boost.

If you track body fat, pick one method and be consistent:

Best: DEXA (periodically), BodPod, or a reliable multi-frequency BIA scale.
Cost-effective: Skilled caliper testing at your gym. Use the same technician, sites, and protocol each time. Trends > single readings.

The Fit Father Fundamentals (Do These and You Win)

Making progress on and off the scale is simple (but not easy) and is exactly what we teach inside our Fit Father Program.

Eat a high-quality diet 80%+ of the time.
If fat loss is the goal: maintain a modest calorie deficit consistently.
Hit 0.7–1.0 g protein per lb bodyweight daily.
Progressive strength training 3–4x/week.
Conditioning/cardio 1–3x/week.
Sleep 7–9 hours and manage stress.
Move more, sit less.
Be ruthlessly consistent—weeks and months, not days.

The Dad Mindset Shift; Use The Scale as a Tool, Not a Judge

Using the scale isn't inherently bad, but relying on it too much or obsessing over every lost and gained pound will drive you (and your family) crazy! Instead, weigh yourself once weekly or track a 7-day rolling average if you must—but always read it alongside your clothes, photos, measurements, performance, energy, and health markers.

Being fit in your 40s+ isn’t about chasing a number—it’s about being the strongest, healthiest version of yourself for the people you love and the life you want to live.

Quick-Start Checklist (Do These This Week)

Clothes Test: Pick a benchmark belt/jeans. Note the fit. Recheck in 2–3 weeks.
Photos: Take front/side/back today. Repeat in 4–6 weeks.
Strength Log: Record one lift (e.g., goblet squat, push-ups). Beat it next week.
Waist Measure: Measure at the navel once per week. Track the trend.
Energy & Sleep: Note daily energy (1–10) and mornings you wake refreshed. Aim to improve your weekly averages.

Bottom line: Trust the fundamentals. Track what matters. Let your life—not your scale—tell you you’re winning.

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on building muscle, nutrition, and sustainable fitness habits.

6 Research Proven Strategies To REDUCE Visceral Fat!

Stuart Carter — Thu, 27 Feb 2025 15:27:50 +0000

Visceral fat is the unhealthy, deep belly fat that wraps around your vital organs, and is extremely damaging to your health.

Visceral Fat is linked to:

→ Insulin Resistance
→ Certain Cancers
→ Heart Disease
→ Diabetes

In this article, and in the video below, I share 6 research proven strategies to help you reduce visceral fat.

With 70% of adults in the US being overweight, this information is important!

So check out the article and watch the video for all the info.

Why Is Visceral Fat So Damaging?

Visceral fat is different from subcutaneous fat (The fat you can pinch on your belly), and more dangerous to our health, in a few ways:

It's inflammatory by nature

The visceral fat cells actually release inflammatory cytokines that lead to systemic inflammation AND additional visceral fat accumulation.

It gets less blood flow

The difference in blood flow between visceral fat and subcutaneous fat means it's harder to burn visceral fat with steady state cardio alone.

To reduce visceral fat, you need a combination of the 6 strategies below, including the right type of cardio exercise.

It has more receptors for stress hormones

Stress hormones include cortisol and adrenaline.

This increase in receptors is likely an ancestral function for storing fat that is no longer beneficial in our time of abundance.

It has a close correlation to disease

Mostly through the increase in bodily inflammation, visceral fat is linked to:

→ Insulin Resistance
→ Certain Cancers
→ Heart Disease
→ Diabetes

That highlights the importance of keeping visceral fat as low as possible.

Here are the 6 proven strategies to help you reduce visceral fat!

1. A High Protein Diet

A high protein diet supports lean muscle mass, keeps you full longer, and increases your metabolic rate.

The research from a study entitled “Effect of Protein Intake on Visceral Abdominal Fat…”, in The American Journal of Clinical Nutrition (2015), shows that those on a higher protein diet lost more visceral fat than those on a lower protein diet.

So the recommendation is to consume 1.5g of protein per Kg, or 0.7g per lb of body weight each day.

For a 200lb man, that’s 140g/day. If you’re 150lbs, it's around 100g/day.

To make sure you're able to hit this higher protein intake, plan for each meal to have around 30-40g of protein.

For breakfast, this could be 3 eggs (20g protein) + 7-ounces (200-gram) of unsweetened greek yogurt, with fruit (20g protein).

For lunch this could be a protein shake, and for dinner, 6 ounces of chicken breast, salmon, or turkey mince.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
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Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

2a. Time Restricted Eating (Intermittent Fasting)

Time restricted eating is a condensed period of eating, often 8 hours, combined with a period of fasting, often 16 hours, within each 24-hour day.

The benefits include:

→ Reduced insulin levels prompting the body to use stored fat (including visceral fat) for energy.

→ Increased autophagy, a cellular cleanup process that improves metabolic health.

In a study called Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome published in Cell Reports, participants saw a 4% decrease in visceral fat in just 12 weeks!

The only difference in this particular study was this condensed period of eating. There was no restriction on calories consumed.

2b. 24-Hour Fasting

An alternative to intermittent fasting, is a 24-hour fast, 1-2 times per week.

This is what I do, and is what I recommend in my Fit Father programs.

A research study published in the journal “Obesity” by “Leibel et al. (2012)” demonstrated a significant reduction in visceral fat of around 7% in participants following an alternate-day fasting regimen compared to a calorie restriction group.

These longer fasting periods increase the amount of deep fat that's liberated for energy.

**PRO TIP:**

To increase the benefits even further, I recommend you eat lower carb and do resistance training before you fast.

This helps to empty out carbohydrate stores and get your body utilizing stored fat as its primary fuel source.

3. HIIT Workouts

High Intensity Interval Training is a workout that alternates short bursts of activity with short periods of rest.

HIIT triggers excess post-exercise oxygen consumption (EPOC), which increases calorie burn for hours after exercise.

It also improves insulin sensitivity which supports the loss of visceral fat.

A meta-analysis titled, “High-Intensity Interval Training Versus Moderate-Intensity Continuous Training for Reducing Visceral Fat”, in the Journal of Obesity (2018) recommends 3 sessions per week of HIIT training, using the protocol of 30 seconds high intensity, then 60 seconds of low intensity.

Doing this for a total of 20 minutes per session will adequately stimulate your metabolism, and release visceral fat stores.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

4. Gut & Digestive Health

There is a very clear connection between gut & digestive health, and visceral fat.

With all the ultra-processed foods in our supermarkets today, we're subjected to increasing amounts of sugar, and also pesticides used on non-organic foods (Glyphosate).

Both of these change your gut microbiome, which leads to systemic inflammation that is linked to visceral fat gain.

A study in Nature (2014) by Dr. Eran Elinav, Dr. Eran Segal, et al. titled Artificial sweeteners induce glucose intolerance by altering the gut microbiota showed that artificial sweeteners altered gut microbiota and led to a 30% increase in glucose intolerance within one week.

To improve your gut microbiome, you should make sure you're consuming foods high in probiotics. These include kombucha, sauerkraut, apple cider vinegar, yogurt, kefir, and sourdough bread.

You can also take probiotic supplements. An article titled Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review recommends the use of 2 strains of probiotics in particular, Lactobacillus and Bifidobacterium.

The suggested dosage is 10 Billion CFUs of each of these probiotic strains.

5. Sleep & Stress Management

To decrease visceral fat, you must prioritize sleep quality and stress management.

In my earlier point, I showed you that visceral fat has more receptors for stress hormones, like cortisol and adrenaline.

Not getting enough sleep disrupts your hormone levels, particularly cortisol. Increased cortisol is picked up by these receptors, and they tell your body to hold on to more visceral fat.

A lack of sleep also disrupts your appetite regulating hormones, Leptin and Ghrelin. When you sleep, Leptin increases, while Ghrelin decreases.

When Ghrelin is low, it indicates you're full, so there's no need to eat. If this is disrupted, you're more likely to snack throughout the day.

Prioritize good sleep by having a set bedtime each day that ensures 7-8 hours of quality sleep. Also, reduce your light exposure at night, and catch up on sleep when you have more time over the weekend.

A study titled Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance goes deep into each of these key points.

6. Cold Exposure

You've probably seen the trend among health and biohacking influencers about cold plunges. Although I am a believer in the benefits, it's not just cold-plunging that I'm talking about in this point.

Cold showers, sleeping in a colder room, or going outside in lower temperatures in minimal clothing are all ways you can expose yourself to the cold, and reap the benefits.

The reason cold exposure is so beneficial in reducing visceral fat, is that it activates another type of fat, called brown adipose tissue, which specifically targets visceral fat stores.

It does this by increasing our core temperature and boosting our metabolism in times of cold exposure. It also helps to burn the calories from food intake, faster.

A study titled Brown adipose tissue-derived MaR2 contributes to cold-induced resolution of inflammation, published in the journal Nature Medicine shows that the beneficial effects of cold exposure on improving obesity-induced inflammation and insulin resistance depend on brown adipose tissue (BAT).

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Holiday Health Tips to Get You Through the Season

Trina K — Fri, 13 Dec 2024 19:09:20 +0000

Over the holidays, it's really easy to eat too much, drink too much, and generally disregard the hard work you've been doing all year long.

But, it is possible to enjoy the holidays without ruining all your hard work.

You just need our holiday health tips!

Think it’s OK to relax your eating plan over the holidays?

Consider this: eating just 200-300 calories extra per day, you could easily add 3 pounds in the space of a few weeks.

That’s 3 pounds of weight that you've got to lose again.

And 200-300 calories is just a couple of cookies or a piece of pecan pie.

You don’t need to skip the festivities, though! You just need a plan to support your healthy lifestyle, and that’s what our holiday health tips are for.

Use the following holiday health tips to help you make the right choices and still enjoy the holidays!

Download the Fit Father Project Holiday Recipe Guide — it's got everything from starters to sides to main courses and, yes, desserts!

Holiday Health Tips to Get You Through the Season

Moderation

Regardless of if you're getting carry-out, delivery, or cooking at home, moderation is always key.

Remember, you're trying to lose or maintain your weight.

It's OK to try things or enjoy your favorite holiday dishes, but only in moderation.

Whenever possible, adopt the perfect plate approach — 1/2 vegetables, 1/4 protein, and 1/4 quality carbohydrates.

If this isn't possible, then small portions are the safest bet.

Prepare

The holidays are a busy time, and it can be hard to stick to your healthy eating habits.

To help you make the right decisions, simply take a look at this free 1-day meal plan or choose some of the recipes from your new FF30X membership.

Pre-prepare the food and keep it in the refrigerator or freezer. You’ll have something healthy to eat throughout the entire week!

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Let Loose

Accept that it’s the holidays and that it’s OK to indulge a little, but not the entire time.

If you’re going to let loose one evening, continue to eat regular meals afterward and try to restrict your calorie content.

Restricting your calories at other times will help to balance out your indulgence.

Feel free to schedule an intense workout in the future to tip the scales in your favor.

Pause Before Seconds

One of the simplest and most effective techniques to avoid overeating is to have a small portion and then take a moment before you decide to have seconds.

By simply pausing for 30 seconds, your body and your brain will tell you if you really need seconds or not.

Then, don’t be afraid to say no!

Keep Your Distance

It’s easier to control what you’re eating by staying away from the table or area where all the food is laid out.

The closer you are, the easier it is to graze without thinking about it.

Try to make it as difficult as possible to get seconds, grab another handful of snacks, or have just one more cookie.

Choose Your Drinks Wisely

Festive eggnog can have as much as 500 calories in one glass, and an average glass of wine or beer is between 150 and 250 calories.

Consider what you’re drinking carefully.

The lowest calorie option is usually a spirit on the rocks. The ice will dilute the alcohol slightly to help keep you hydrated and reduce the impact of the alcohol.

Or check out these healthy holiday cocktails!

Find out how to eat healthy on the weekend – or over the holidays – and stick to your nutrition goals!

Have Healthy Recipes At Hand

There are hundreds of potential recipes available when you sign up with the FF30X program.

Download a few and keep them handy. It's a great way of looking after your health and that of your family.

That could make this one of the best holiday health tips of all!

Here are some more recipes you can try and you can also download the Fit Father Project Holiday Recipe Guide!

Drink More Water

You already know water is essential for your body.

But don’t forget that drinking water is also a great way of filling up, effectively reducing your appetite and helping you to stick to your healthy eating lifestyle.

This is more than one of the best holiday health tips. You should do this all year round!

As a bonus, cold water lowers your core temperature, forcing your body to boost your metabolism to correct your core temperature. It burns extra calories while doing this.

Here are some quick tips and targets for you to hit your daily hydration levels.

Take Time To Exercise

Many people stop doing their regular exercise routine throughout the holidays.

If this is you, then don’t feel bad about it.

However, a little exercise can go a long way.

Try to move as much as possible, whether you’re taking the dog for a long walk or running around with the kids.

Anything you do will help you to stay active and keep burning those calories.

Try these tips for staying active over the holidays!

Sleep

Sleep is essential to your continued good health.

When you sleep, your body balances its hormones and repairs itself.

But, a lack of sleep can also make your brain feel foggy, making it harder to choose the healthy option.

In fact, your brain may even start to crave sugar to dispel the fogginess making it harder for you to resist those holiday temptations.

Here's what you need to know about sleeping and how to determine which type of sleeper you are.

These 7 ways to sleep better will improve your sleeping habits, helping you to wake up rested in the morning.

Use Small Plates

The average appetizer contains around 200 calories!

One of the simplest and most effective holiday health tips is to choose a smaller plate.

This will stop you from being able to put too much on it, helping your portion control without you even having to think about it.

Of course, you have to avoid thinking that seconds are OK because you had a small plate!

Use the Scales

In general, it’s a good idea to weigh yourself every week or two.

This will ensure your weight targets are going in the right direction without placing too much emphasis on weight.

Good health is more than just what you weigh.

However, during the holidays, it can be a good idea to weigh yourself every other day.

The thought of having to do this and the sight of the scales moving can help you to make the right food choices.

Holiday health tips work best when you need to be accountable for your actions.

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Fill Up On Vegetables

Vegetables are great for making you feel full, but also provide many of the basic nutrients your body needs.

If you’re concerned about the food you're having, then focus on eating the vegetables. These will usually be the healthiest option.

You can always add a little protein to keep your body balanced.

Food Journal

We've already mentioned accountability, and it is certainly one of the strongest motivators to stay on the healthy side of the holidays.

One of the best holiday health tips is simply to start a food journal. This way, you can record everything you eat and calculate an approximate calorie intake.

Compare this to your maintenance calories, and you’ll soon realize where you’re going wrong.

Even the thought of having to record all your food can stop you from eating the wrong things.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Buddy Up

If you have a friend or relative that is trying to live more healthily, then you can buddy up with them.

If you haven’t got a friend doing this, then join F30X today and find a buddy!

Then all you need to do is challenge them — the one who puts on the most weight over the holidays loses (what they lose is up to you two and we won't ask!).

This will definitely help you to make the right choices when faced with an abundance of food and drink.

Keep In Touch

One of the most important ways of restricting your eating and choosing the healthy option is to make sure you’re accountable.

This can be difficult if you're the only one in the house doing that!

However, join the FF30X today, and you’ll have all the support you need along with the need to be accountable.

Simply thinking about sharing your weight gain will be enough for you to remember the holiday health tips and make the right decisions.

Before you know it, you won’t just be the man you want to be, you’ll be the man others want to be!

,

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on holiday health tips.

Holiday Eating Tips That Last the Whole Year Long!

Erin Coleman — Fri, 13 Dec 2024 19:09:19 +0000

Willpower at one meal is great, but following a few simple holiday eating tips before, during, and after any occasion is the best way to avoid weight gain — and keep the weight off.

Doing so can help you avoid eating because of boredom, eating the wrong foods, and getting too little physical activity.

Eating healthy during any holiday season — or any other time of the year — is simple with the right tools, guidance, and education in place.

Start by making a few small lifestyle changes, one at a time, to increase your chance of long-term success.

Try the following healthy holiday eating tips to improve your overall health and wellness now and all year long!

Already drop some pounds and want to keep them off? Check out these weight loss maintenance tips!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Holiday Eating Tips

Keep a Water Bottle With You

Making sure you're drinking enough water is the best way to avoid overeating at mealtime.

Keep a water bottle with you all throughout the day and drink as often as you can!

Men often need at least 16 cups of water daily.

You might need more or less than this, depending on your body size and the amount of water you lose through sweating.

To eat less at mealtime, try drinking at least 2 cups of water before each meal.

Consume 2-4 cups of water when you wake up each morning too!

To ensure you stay properly hydrated, check the color of your urine.

If it's clear or light yellow in color, chances are you're drinking enough fluids.

If it's bright or dark yellow, bump up your fluid intake.

Check out these quick tips and targets for you to hit your daily hydration levels.

Write Down What You Eat

Writing down, or recording in an app, what you eat is a good way to control your food intake — even if you don't count calories.

Studies show that self-monitoring, including keeping a food journal, is an effective weight loss strategy.

Recording what you eat often makes you more aware of the volume of food you're eating.

Subconsciously, you may eat less food after seeing what you eat in writing.

Record your calorie intake too if you'd like, but at a minimum write down the type and quantity of food you're eating throughout each day.

Limit Your Alcohol Intake

Drinking alcohol is a popular holiday tradition, but be aware of the quantity you're drinking to avoid undesirable holiday weight gain.

If you do choose to drink alcohol, do so in moderation.

This equates to consuming two drinks or less per day for men, and one drink or less daily for women.

Eggnog, a common holiday drink, often contains more than 200 calories in each serving.

While you don't have to nix alcohol entirely (though if you're able to that's great!), limit it as much as you can.

Find out how to eat healthy during holidays or any regular weekend and stick to your nutrition goals!

Weigh Yourself Every Day

Daily weigh-ins make it easier to avoid packing on unwanted pounds.

In fact, studies show that weighing yourself daily aids in weight loss and helps you keep the weight off long term.

Doing so helps you become aware of slow, gradual weight gain that can occur over time.

Weigh yourself at the same time each day to achieve the most accurate results.

If you notice gradual weight gain, make simple changes in your daily diet and exercise habits.

Eat fewer calories, drink more water, or increase the number of calories you burn throughout the day.

Eat Low-Calorie Foods First

When healthy weight management is your goal, one of the best holiday eating tips this season is to eat low-calorie foods before higher-calorie options.

After drinking water, consume non-starchy vegetables like tomatoes, cucumbers, leafy greens, green beans, mushrooms, asparagus, broccoli, cauliflower, or bell peppers plus nutritious protein foods.

Examples include grilled chicken, turkey, fish, seafood, eggs, and very lean cuts of organic red meat.

Finally, consume fiber-rich starches (whole grains, dried beans, corn, peas, sweet potatoes, etc.) and healthy fats.

Examples include nuts, seeds, nut butter, olives, hummus, and avocados.

Cook holiday recipes with olive oil or other plant-based oils, and top leafy greens with oil-based salad dressings.

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Portion Your Foods Properly

An excellent way to abide by effective holiday eating tips is to portion each plate of food properly.

Aim to fill half of your plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of your plate with fiber-rich starches.

Make sure each meal contains a healthy fat as well.

Add in three servings of dairy foods (or calcium-rich dairy alternatives) daily plus 1-2 cups of fruit per day.

Add Protein Powder to Recipes

One of the best ways to boost satiety, better control your calorie intake, increase metabolism, and maintain lean muscle mass is to consume plenty of protein.

Consider adding protein powder to some of your favorite holiday recipes.

Examples include shakes, smoothies, oatmeal, pancakes, waffles, protein bars, desserts, muffins, protein balls, and more!

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Eat Meals Slowly

Eat your meals slowly this holiday season to avoid overeating at mealtime.

Take your time, take breaks while eating, and allow yourself plenty of time to slowly chew your food.

It takes at least 20 minutes for your brain to realize you feel full, so make sure to plan enough time for this process to occur!

In other words, don't eat while in a hurry!

Use Smaller Plates

Try a slightly different healthy eating strategy when abiding by holiday eating tips this season.

Use smaller plate sizes at mealtime.

Eat only what you can fit on your plate to control calories and avoid unwanted weight gain.

Eat every few hours to avoid extreme hunger and subsequent binge eating!

Avoid Going Back for Seconds

A popular habit during holiday mealtimes is going back for second helpings, but doing so can increase your chance of overeating.

Get seconds if the foods you choose are low in calories, such as salads, vegetables, or lean protein foods.

Steer clear of going back for seconds for high-sugar or refined, high-carb foods whenever possible.

Choose Healthy Desserts

A simple holiday eating tip to consider this season is to pass on traditional pies, cookies, ice cream, and other sweet treats if you can!

Choose crustless pumpkin pie instead of traditional pumpkin pie, apples with peanut butter instead of apple pie, frozen yogurt or avocado ice cream instead of regular ice cream, protein balls or protein bars instead of cookies, or other guilt-free healthy dessert recipes!

Doing so often means you can satisfy your sweet tooth without packing on unwanted pounds.

Eat Small Meals Every Few Hours

Fasting is often an effective weight loss strategy, but feeling overly hungry can put you at risk of overeating during your next meal.

Instead, eat smaller meals or snacks every few hours.

Aim for three meals plus two to three snacks daily, or five to six small meals throughout each day!

Stick with the same meal plan during holiday gatherings if you can.

Don't Eat While Distracted

When you're distracted or trying to multitask while eating food, it's easy to eat more than you'd like.

To avoid eating while distracted, don't eat and watch television at the same time.

Avoid cooking and eating at the same time, and focus on your body's satiety cues if you're talking with friends or family members during mealtime.

Make sure to eat slowly, and stop eating at the first sign of satiety.

Focus on Getting Enough Sleep

Getting plenty of sleep is crucial to control your appetite and reduce the risk of overeating.

Sleep deprivation can affect hunger hormones, increasing food cravings and your overall appetite.

Aim to get at least seven hours of sleep each night by sleeping in a cool, dark, quiet room, setting a regular bedtime, and establishing a regular bedtime routine.

Use a white noise machine to block out loud sounds, avoid caffeine and alcohol before bed, avoid going to bed hungry or too full, and keep stress levels low.

Learn why the Circadian Rhythm and production of sleep hormones are vital parts of getting better sleep.

Keep Moving Throughout the Day

Keep your body moving all throughout the day to avoid unwanted holiday weight gain this season.

In addition to scheduling in at least 30 minutes of exercise daily and abiding by holiday eating tips, move your body all day long if you can!

Take your dog for a walk, get outside to play sports games with your kids, help with food prep or doing the dishes, clean the house, or put up Christmas lights outside.

Avoid sitting down for longer than an hour or two.

Go walking, climb stairs, shovel snow, or try other activities that keep your body moving.

Even standing up instead of sitting down during holiday gatherings can help you burn extra calories.

Focus on Fiber and Protein

Eating foods rich in fiber, protein, or both can boost satiety and help you feel full from fewer calories.

Examples of fiber-rich foods include fruits, vegetables, nuts, seeds, legumes, and whole grains.

Healthy high-protein foods to consider include chicken, turkey, fish, seafood, lean beef, eggs, tofu, setein, beans, peas, other legumes, nuts, and seeds.

Additional protein-rich options include cottage cheese, Greek yogurt, reduced-fat cheese, cow's milk or plant milk, protein bars, and protein shakes.

Find out how much protein you really need and calculate your daily protein intake!

Avoid Socializing by the Food

A common holiday tradition is socializing near the food and drinks.

But doing so can make you feel tempted to graze all throughout the day.

Seeing and smelling food often stimulates your appetite.

So if calorie control is your goal, socialize away from the food whenever possible.

Stick to Your Meal Plan

If you normally follow a healthy meal plan, stick to it as much as you can during the holidays.

For example, if you're used to eating three meals and two snacks every day, stick with the same plan at holiday gatherings.

The Fit Father Project offers custom meal plans for weight loss, muscle gains, fat loss, and more to help you reach your personalized goals.

Don't veer off track just because it's the holidays.

Find ways to eat healthy foods, regardless of where you're at!

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Make healthy Eating Easy
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Daily Accountability & Coaching

Consider Healthy Cooking Swaps

When preparing festive recipes this holiday season, consider healthy cooking swaps to optimize your health and wellness!

Make small changes whenever you can. Examples include:

Use vegetable oil, soft margarine, or unsweetened applesauce instead of butter
Use sugar substitutes instead of regular sugar
Try low-fat or nonfat milk instead of heavy cream or whole milk
Substitute whole-wheat flour for half of the white flour a recipe calls for
Substitute dried fruit or nuts for chocolate chips
Replace sugar with vanilla, peppermint, or almond extract
Consider whole-grain breads, brown rice, or whole-grain pasta instead of refined grains
Grill, steam, or bake foods instead of frying them
Choose ingredients low in sodium and added sugars
Flavor foods with fresh herbs, spices, or citrus juices instead of sugar or excess salt
Replace one egg with two egg whites
Replace regular cheese with reduced-fat cheese

In addition to making healthy holiday recipe swaps, choose water, 100% fruit juice, milk, plant milk, or protein shakes instead of soda, lemonade, sweet tea, and other sugary drinks.

Eat Before You Attend Holiday Gatherings

Avoid going to holiday gatherings extremely hungry.

Instead have a healthy, light snack (fruit, vegetables, yogurt, a protein shake or bar, nuts, seeds, etc.) before you go.

You can still eat a snack, appetizer, or small plate of food at parties while reducing the risk of binging and overeating.

Bring a Healthy Side Dish

If you're planning to attend a holiday gathering with friends or family, bring a healthy side dish to pass around!

Doing so is a guarantee you'll have healthy eating options, regardless of who prepares the rest of the food.

Consider bringing a veggie tray, fruit salad, leafy green salad, healthy appetizer rich in protein (such as shrimp), or other nutritious hors d'oeuvres.

Eat the healthy dish you bring first (before consuming higher-calorie options) to better control your overall calorie intake.

To learn more about holiday eating tips or gain motivational support from health experts, consider joining the Fit Father Project healthy living program for men.

Or, try a free meal plan and workout today! Doing so increases your chance of getting and staying healthy for life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

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Losing Weight After 50: A Real Plan For Real Guys

Stuart Carter — Wed, 08 Sep 2021 01:00:00 +0000

Losing weight after 50 may not be a walk in the park, but it is possible! You just need to adopt a fresh approach and change your mindset.

It’s a sad fact that nearly ¾ of American men are overweight or obese.

Perhaps even worse is the fact that men aged 50-54 have the greatest prevalence of obesity (80%).

Fortunately, it doesn't matter what age you are, you can drop the pounds with the right strategy for losing weight after 50.

Keep in mind, this article is geared towards men. Women should check out the Fit Mother Project‘s article on losing weight after 50.

As with anything new — man or a woman — small changes are best.

This will increase the likelihood of you making real changes for life and not just temporary ones that only last a few weeks.

Get started by checking out this free meal plan and workout routine.

Then, dig deeper into the info we lay out below on losing weight after 50.

The rest of your life starts today!

Want to get buff? Check out our Definitive Guide to Building Muscle After 50!

Why Weight Gain Is So Common

It’s easy to suggest that fast food is the issue, after all, fast food is generally high in calories and fat.

But, while this can be a contributory factor, it’s not the real reason you’re gaining weight.

Weight gain is driven by calorie intake.

If you consume more calories than your body needs, (your maintenance amount), then you will gain weight.

The recommended calorie intake for a man over 50 is 2,200; a figure that drops to 2,000 when you pass 60.

The problem is that most men continue to eat as they did in their 20s when calorific demand is approximately 2,500.

Consuming 300 extra calories a day is going to result in weight gain over time.

In fact, there are several key issues that cause weight gain that are critical to learn when losing weight after 50.

Decrease In Muscle Mass

As men age, their levels of testosterone start to drop.

This actually starts from the moment you hit 30.

Unfortunately, testosterone has been shown to increase muscle mass by increasing the level of protein synthesis in your body.

Less testosterone is likely to equate to a decrease in muscle mass.

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Lower Metabolic Rate

The speed of your metabolism affects your ability to absorb energy from food.

In short, if your metabolism is slowing your digestive system is less efficient, resulting in less energy from your food and more fat stored.

Hormonal changes as you age, illness, and your body developing a resistance to leptin will all contribute to a slowing of your metabolic rate, leading to weight gain.

Decrease in Activity Levels

When you’re young, it’s easy to eat anything because you’re active all the time.

Unfortunately, as you age, life takes over.

Work and family often prevent men from finding time to exercise.

The bottom line is that an increase in eating out, combined with a lack of time to exercise, change in hormones, and the natural slowing of your body will cause weight gain.

The good news is that you can do something about it and start losing weight after 50 — you’re never too old!

The Right Approach to Losing Weight After 50 is Critical

Losing weight after 50 is more than just possible, there are thousands of men who have achieved success with the Fit Father Project.

You can be one of them; all you need is the right approach.

Simply cutting calories is a great start.

After all, eating fewer calories will result in less fat storage.

Eating fewer calories than your maintenance amount will result in weight loss.

But, to be really effective when losing weight after 50, you need to understand the different approaches to weight loss according to age.

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Older Men vs. Younger Men

In general, it’s easy to lose muscle and gain fat as you age.

This is because of the changes in your body already previously.

However, this knowledge can be used to benefit you!

Young men often rely on being physically active in order to stay in shape.

Exercise routines can generally be structured around cardio activities; increasing the body’s endurance, burning fat, and helping them to stay in shape.

Men over 50 will likely have had some muscle loss; that’s why their routines need to focus more on weight lifting.

Did you know that a pound of muscle burns approximately 5 times more calories than a pound of fat when resting?

That may not seem like a lot, but building muscle will increase your ability to burn fat and boost your energy levels.

In addition, muscle growth ensures you have better balance and stronger bones, which will help to prevent you from falling and getting injured.

Loss of muscle has also been linked with an increased risk of age-related disease and reduced energy levels.

You may be surprised to learn that muscle loss starts at the age of 30, the same time that testosterone levels start to drop.

This is actually why younger men should include weight lifting in their routine, and it is the founding block to losing weight after 50.

Do you want to know the really good news?

Older men actually have a great muscle synthetic response.

In short, you can build muscle as fast as your younger counterparts!

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The Role of Food in Weight Loss

It doesn't matter what people tell you and how much exercise you do; you need to look at what you’re eating.

Put simply, you can’t out-exercise a bad diet.

But, there is more to this than simply eating fewer calories than your body needs.

The first step is to take a look at this free meal plan; it will give you an idea of the foods you should be eating.

The real secret is not just in balancing the types of food you eat, it’s in making sure you get all the nutrition you need.

Here are several points to help you get the nutrition right:

Whole Foods

Whole foods are foods that have not been processed.

Processing destroys many of the beneficial bacteria and adds an array of items that will not help your weight loss efforts.

These include stabilizers to extend the life of the food, salt, and even sugars/sweeteners.

They’ll make you want to keep eating the food!

Good examples are whole grains, vegetables, fruit, legumes, beans, lentils, etc.

Portioning Macronutrients

Macronutrients sound impressive. In reality, it is simply the term used to describe your intake of protein, carbs, and fats.

All macronutrients are essential to maintaining a healthy body.

It’s actually quite easy to regulate your intake.

The perfect plate approach to food is all you need to know to achieve a balanced, and nutritious, meal every time.

If you want to temporarily boost your fat loss, you can try a high protein, low carb diet.

But, in the long term, the perfect plate approach is the healthiest and easiest option.

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Gut Bacteria and Weight Loss

You may be surprised to find that your gut bacteria play an important part in your health and your ability to gain or lose weight!

There are approximately 40 trillion microorganisms in your gut.

This is important to ensure all the nutrients possible are absorbed from the food you eat.

However, science has discovered that a shortage of butyrate is likely to increase your chances of obesity and even contracting type 2 diabetes.

Some gut bacteria can also make you feel hungrier, increasing your food consumption and weight gain.

The key to having healthy gut bacteria comes from eating plenty of plant-based whole foods and staying away from over-processed junk.

Eating probiotics, such as live yogurt or pickles, can also help improve your gut health.

Get Active and Stay Active

Losing weight after 50 is possible by just reducing your calorie intake.

But, to sustain this, improve your health, and boost your energy levels; you need to be getting and staying active.

There are two states your body can enter when exercising, depending on what exercise you are doing:

Anaerobic Exercise

If you are exercising exceptionally hard, then you’ll be unable to catch your breath.

This is common when you’re doing very high-intensity exercise or weight lifting.

In short, you’ll be unable to do the exercise for more than a few minutes.

In this anaerobic state, your body will be relying on energy broken down from your muscle stores.

It’s essential to refuel on protein after you’ve worked out; this will ensure your muscles heal and rebuild, stronger and bigger.

Aerobic Exercise

In contrast, you should be able to breathe and even hold a conversation when in an aerobic state.

With this type of exercise, your body is utilizing oxygen and your existing stores of energy to power your body.

After approximately 20 minutes, your stores will be exhausted and your body will start burning fat; hence the term aerobic fat burning.

Running and cycling are good examples of this type of workout.

The best approach to weight loss after 50 is to do both anaerobic and aerobic exercises.

Not only does this keep your body guessing what is coming next, but it will also help you to burn fat and to build muscle, (which increases your fat-burning capabilities).

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The Effects of Stress and How To Control It

There are many pressures in everyday life, your family, work, bills, and the list goes on.

Unfortunately, every time you are in a pressure situation your body responds by releasing the hormone cortisol.

This is an ancient response that prepares your body for flight or fight.

Although it’s not essential in most of the stressful situations you face, the production of it is unavoidable.

Cortisol production blocks the production of other hormones, including those that control appetite and encourage muscle growth.

That’s why it’s imperative that you learn to recognize stressful situations and discover how to negate their effects or avoid them.

Of course, it’s not always possible to avoid a stressful situation, but these tips will help:

Start a journal that records when you’re stressed; and why.
Recognizing your stress triggers will allow you to plan your day to avoid them; when possible.
Discover the power of meditation to calm your mind.
Exercise daily, this relieves stress and releases endorphins that make you feel good.
Sleep more; see the next section.
Communicate about your issues with someone you trust.
Switch off from blue screens, (computers and phones), periodically.
Learn to say no. You can’t do everything; it’s time to prioritize.

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The Power of Sleep

Every man should aim to get between 6-8 hours of sleep every night.

Research suggests that getting enough sleep helps slow the aging process.

But, more importantly, when you sleep your body repairs and balances itself.

Sleeping allows your hormone levels to return to normal, stress levels fall, your appetite hormone reduces and your fullness increases; all great for weight loss.

In addition, your body can focus on protein synthesis which repairs and strengthens muscles; helping your efforts to lose weight, while getting fitter and stronger.

To ensure you get enough sleep, work backward from the time you have to get up.

Make sure you have at least 8 hours in bed and avoid caffeine or exercise for at least an hour before bed.

Ideally, you should turn off devices emitting blue light as well.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Getting In Shape: Episode 20 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 25 Aug 2021 12:00:03 +0000

Episode 20 of the Fit Father Project Podcast is all about getting in shape and how Fit Father David got into the best shape of his life at 58!

In this episode, I welcome another successful Fit Father Project member, David Rudd.

As you’ll hear, David is 58 years young and after working with us here at the Fit Father Project, he lost weight, gained muscle and strength, and is now in the best shape of his life.

David has a fascinating story, as living on a farm means he was no stranger to physical activity even before joining the FFP.

However, the adjustments he was able to make throughout the FFP programs have changed the way his body reacts.

Combining the physical tweaks and a change to aspects of his nutrition have led David to great results in all the areas indicated above.

He is now deadlifting 190 lbs, and shoulder pressing 30-35 lb dumbbells.

This is even after old injuries and knee problems!

David attributes his success to putting the reasons for wanting to achieve his desired results before any excuses that entered his mind.

He made small changes to account for anything that was uncomfortable, and pushed through barriers regardless!

If you want to get the most from your weight loss efforts, listen to this episode on getting in shape, take some notes, and check out our FF30X program!

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life.

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 20 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

All or Nothing Thinking: Episode 19 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 23 Aug 2021 01:00:17 +0000

Episode 19 of the Fit Father Project Podcast is all about avoiding “all or nothing thinking” when it comes to health, fitness, and weight loss.

One of the most detrimental reasons people fall off of a weight loss plan is because of all or nothing thinking.

Meaning that they are either 100% committed, or they have a cookie, feel they've fallen off the wagon, and therefore they’ve failed and that’s it.

In this episode of the Fit Father Project Podcast, I dive into what happens when you make the decision to say ‘screw it!’ every time you do something you feel is outside of perfection.

Maybe you eat a pastry in the morning at an office breakfast, and because of this, you decide that you’ve screwed up, so you feel you might as well continue eating badly for the whole day.

In fact, if you would have got yourself straight back on track at your next meal, you would have limited the damage, felt better by the afternoon, and been more likely to be ready to stay on plan the next day also.

If you fall victim to all or nothing thinking, listen to this episode to learn:

How to layer good decisions, so you can get back on track quickly.
How to adapt to change and build a more flexible, dynamic mindset.
How to identify all or nothing thinking, and how to change it.

If you want to get the most from your weight loss efforts, listen to this episode on all or nothing thinking, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 19 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Positive Changes: Episode 18 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 18 Aug 2021 12:00:30 +0000

Episode 18 of the Fit Father Project Podcast is all about positive changes and how Fit Father Christopher went from poor sleep, headaches, and high blood pressure to good health, high energy, and a 6-pack physique!

Christopher’s success came after 10 years of very little exercise and personal feelings of shame, embarrassment, and depression.

Christopher felt old before his time, at just 45 years of age, but vowed to take charge of his life and make a positive change for himself and his family.

Having been diagnosed with high blood pressure and with the suggestion of medications to manage it, Christopher knew now was the time to get started.

It was great to catch up with Christopher and talk through his journey with him.

He has become a well-known face here at the Fit Father Project, both among other program members and the FFP team.

Listen to this episode to learn:

How the death of his first wife, aged just 27, stopped him from exercising for over a decade.
Why his son’s recruitment into the Marine Corps set Christopher in a new direction.
How Christopher found the FFP and lost 85 lbs in 8 months.
What the next steps are for Christopher’s health and life journey.

If you want to get the most from your weight loss efforts, listen to this episode on positive changes, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 18 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Strategy vs Tactics: Episode 17 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 16 Aug 2021 01:00:05 +0000

Episode 17 of the Fit Father Project Podcast is all about strategy vs tactics and how knowing the difference between the two will help you achieve your health and fitness goals.

We often talk about the everyday tactics of losing weight and achieving your health goals, such as getting the right amount of sleep and eating clean.

But it’s not so often that we discuss the higher-level strategy, like what your desired outcome is and how you’ll measure success.

Without the strategy, your journey is like taking steps towards an unknown destination.

You can do the right things all day long, but if you do not know where you are actually headed and why, you’ll never know if you’ve got to the right place.

This episode explores strategy vs tactics and how understanding the difference between them can help you put together a more complete plan for achieving your goals.

Listen to this episode to learn:

How you can build your personal strategy specific to your goals.
How to combine your strategy with the FFP tactics to achieve your goal.
How ‘progress tracking’ can help you stay on the road to success.
What the final piece of the puzzle is and how it all ties together.

If you want to get the most from your weight loss efforts, listen to this episode on strategy vs tactics, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 17 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

How to Get Back in Shape After 40 Using a Holistic Approach

Stuart Carter — Fri, 13 Aug 2021 01:00:32 +0000

Looking to get back in shape after 40? Using a holistic approach may be the best way to create and keep the body you crave.

It's crucial to look at all aspects of what makes you your current size.

Your beliefs, genes, and environment all affect your body weight.

Taking an all-inclusive line of attack will help you reach the healthiest weight for you.

Using a holistic attitude to get back in shape after 40 will be less difficult than focusing on exercise and calorie consumption alone.

Adjust your beliefs, behavior, and lifestyle, maintain physical fitness, stay positive, and eat a healthy diet.

To increase the odds of weight loss, join a formal weight loss program.

Committing to a fitness program will give you more accountability, which will encourage you to take action and stick to the challenge.

Here's what else you need to know — and do — to get back in shape after 40.

Learn how to increase metabolism after 40 with these top tips for busy men!

How to Get Back in Shape After 40 Using a Holistic Approach

Beliefs Affect Your Weight

Have you heard people say that just looking at a cake makes them gain weight?

Observing high-calorie foods won't make you gain weight, but as absurd as it sounds, how calorific you believe the foods you eat does have an effect.

One study illustrates the point. People who were told the shakes provided during the experiment had a large calorie content put on more weight than subjects who drank similar shakes.

The difference? Those who assumed their shakes were designed for weight loss didn't pile on as many pounds, because they didn't expect to do so.

If you consume calorie-laden snacks and think you will put on weight, your beliefs might actually have an impact.

Thus, don't build guilt when you treat yourself to fattening foods.

Remorse about calories consumed won't aid weight loss. It could do the opposite.

Enjoy treats in moderation, and don't dwell on the calorie content, as it will strengthen the idea you'll get fat.

Your beliefs also influence weight loss in another way.

If you reason you can't help putting on pounds due to genetics, you're unlikely to maintain a healthy weight.

You won't put enough effort into losing weight because you don't imagine it will make a difference.

Examine what you think and decide whether or not it's helpful.

If it isn't, use constructive affirmations to change your view.

Above all, maintain a positive can-do attitude.

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Genes Influence Weight Loss

Genes can affect your weight, but this doesn't mean they will as they need not be switched on.

Your behavior and environment play a big part in whether they are expressed or not.

It's great when you can control your weight. If you are susceptible to weight gain, you just have to try harder to stay in shape.

Research shows that losing weight after you've gained and lost it several times gets more difficult, whether you are genetically predisposed to weight gain or not.

Your body struggles to maintain the size you've become, rather than assisting with weight loss.

Maintaining a healthy size requires vigilance, especially if you are predisposed to weight gain.

Just knowing you need to be on the ball can help you succeed, but you don't want it to evolve into an excuse.

Environment Has An Impact

The environment includes your living conditions, lifestyle, and the people who influence you.

If you stock your fridge and cupboards with healthy foods, you're on the way to creating a supportive environment.

Additionally, ensure your surroundings aid weight loss.

Display prompts around your home to inspire you to lose weight.

Written affirmations, photos of yourself when you were lean, or pictures of others who are your ideal weight can provide encouragement.

Listen to motivational speakers who know how to inspire people to be their best selves.

Your routine behaviors influence the shape of your body.

If you habitually snack on fattening foods in front of the TV, losing weight will be tough.

Change your habits to accommodate weight loss and your goal will be within reach.

Additionally, ask if your friends and family are willing to help. If they are, get them on board.

Tell them you aim to lose weight and ask them to be supportive. Offering you candy, for instance, isn't beneficial.

Tell them not to call you the next time they're going to that all-you-can-eat buffet!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Exercise Helps More Than You Think

How much you need to exercise depends on your system.

If you've always been a healthy weight, staying in shape will be easier as opposed to being a yo-yo dieter.

Habitual dieters often need to make an extra effort to keep fit because their metabolism is slow.

They must also deal with altered hormone levels that tell their brain they need to eat more than they need.

Thirty minutes of moderate exercise a day might be all that's necessary, provided you're eating the right foods.

Experiment to discover your body's reaction to exercise, and try to determine whether you need more or less physical activity.

If you don't usually exercise, work up to 30 minutes gradually.

Also, have a health check if you think your physical condition might influence how much exertion you can undergo.

Use our resources to find the right exercises for you. We have tons of great articles and videos, covering all sorts of fat-burning exercises.

Subscribe to our YouTube Channel and try our free fat-burning workout.

If formal exercise isn't your thing, do yard work, go on hikes, or find some type of physical activity to do every day.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

Diet Is Huge

The types of food you consume dramatically influence your weight.

The calories you need depend on your body size, weight, gender, age, activity level, and height.

Dr. Mozaffarain, a cardiologist from the Harvard School of Public Health, says calories needed to maintain weight can be roughly calculated by multiplying how much you weigh in pounds by 15.

But counting calories isn't as necessary as you might believe.

Foods that encourage weight gain include processed varieties as opposed to those recognizable as natural like fresh carrots.

Additionally, fried, fatty and sweet foods are often calorie-dense and can put in a dangerous cycle of eating and sitting.

Lean meats, fish, vegetables, nuts, seeds, and healthy fats are recommended as part of a wholesome diet.

Junk food wreaks havoc on your endocrine system and gut biome.

Eating a poor diet will leave you feeling lethargic and have you craving more junk food.

Because food has been scarce throughout history, our bodies evolved to save energy.

The body releases hormones to either save energy when food is plentiful or use energy to find food when it’s scarce.

To avoid the cycle without counting calories, choose healthy whole foods and use the perfect plate method.

Half of your plate should be vegetables, one-fourth carbohydrates, and one-fourth protein.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Restarting Weight Loss: Episode 16 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 11 Aug 2021 12:00:24 +0000

Episode 16 of the Fit Father Project Podcast is all about restarting weight loss and how Fit Father Craig found new motivation after some setbacks on his health and fitness journey.

In this episode, I am very excited to welcome one of our Fit Father Project team members — and FFP Legend — Craig Taylor.

If you are a member of the Fit Father Project, it’s very likely that you have been in communication with Craig at some point during your journey, and if you’re a long-time FFP member, you may even remember Craig’s own journey of losing over 120 lbs!

Craig joins me on this episode to talk about a topic that many of you will be able to relate to, which is finding new motivation when roadblocks have caused setbacks in your journey.

Craig shares how back surgery and then a knee injury derailed his efforts and caused him to regain some of the weight he had worked so hard to lose.

More importantly, though, we discuss how he is focusing his efforts again, in a bid to reach his all-time lowest weight!

Listen to this amazing episode, where we go deeper into:

How Craig lost over 120 lbs in less than 1 year.
How he went from never running to regularly running 10ks and half marathons.
What life events caused Craig’s setbacks and how he is now refocusing his efforts.
The new goals Craig is setting and how they will ensure his next successes.

If you want to get the most from your weight loss efforts, listen to this episode on restarting weight loss, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 16 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Types of Motivation: Episode 15 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 09 Aug 2021 01:00:24 +0000

Episode 15 of the Fit Father Project Podcast is all about the two types of motivation that drive health and fitness success!

Whenever you start a health and fitness journey, you are often driven by a motivating reason.

However, how do you consistently use motivation to keep you on the right track when the novelty or importance of your initial motivator is a distant memory?

In this episode, we discuss the two types of motivation, and how you can use both of them to kickstart your goals … and stick to them!

Through feedback from many men who start our FF30X program every month, we have been able to identify a commonality between all of those who are successful.

It is by the relentlessly consistent use of these two types of motivation.

In this episode, you’ll learn:

The two types of motivation and how you can activate them.
How to write goals that cover both types of motivation.
What type of motivation will pull out your true reason for taking action. (Your “WHY”)
How using both types of motivation will increase your chances of long-term success.

If you want to get the most from your weight loss efforts, listen to this episode on types of motivation, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 15 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Weight Loss Meal Prep: Change Your Meals, Change Your Life!

Dr. Anthony Balduzzi — Fri, 06 Aug 2021 01:00:35 +0000

Weight loss meal prep is one of the best ways to eat healthily. But, you have to know how to do it right!

Taking care of your body and weight may seem like an impossibility when you're faced with running your household and managing your career as well.

Many people think that when it comes to yourself, family, and career, that you can only pick two to really excel at.

But you can have it all!

Weight loss meal prep has helped many people regain a strong physique while spending half the time they thought they'd spend preparing meals.

Weight loss meal prep allows you to set up your dinners and lunches for an entire week, which makes sure that you stick within your dietary restrictions.

Meal prepping also means less wasted food and less wasted money at the grocery store!

Read on to learn how you can leverage weight loss meal prep to put time back into your day and create a healthier life.

Don't leave home without this meal prep grocery list!

Weight Loss Meal Prep: Structuring Your Diet

When you're considering weight loss meal prep, the best thing to do is to first find a structure that works for you.

We all have different bodies, jobs, and families, so not everyone will be able to adhere to the exact same schedule.

But any good weight loss meal prep routine has these two things: timing and nutrition.

Timing

When it comes to timing your meal prep, you will first need to figure out what day of the week works best for you to prepare your meals.

We recommend Saturday, Sunday, and Wednesday.

The weekends are good days to prep meals because the majority of us are off work and have more time on our hands.

Prepping halfway through the week also works if you'd rather prep twice a week rather than once.

Nutrition

Next, you'll need to create your menu and hit the grocery store.

Figuring out your menu seems like it would be incredibly challenging.

Especially for those of us who have spouses that usually make the food decisions, you may feel like you're overstepping.

But all the decisions that weight loss meal prep really requires is coming up with what type of protein, vegetables, healthy fats, and carbs that you'd like to eat during the week.

But all you really need to do is come up with a list of protein, carbs, healthy fats, and vegetables that you can mix and match throughout the week!

Weight Loss Meal Prep: Preparing Your Food

Once you're back from the grocery store and have gobs of healthy food, you'll want to prepare it right?

As always, the devil is in the details.

The “prep” part of weight loss meals is an extremely important step that you can't skip.

Luckily, it's not that difficult!

After cooking all of your food properly and seasoning it to taste, you will want to divide it up into Tupperware meals.

To do this, we recommend following the Perfect Plate theory.

1/4 of your plate should be quality protein, such as lean beef, wild salmon, or tofu
1/4 of your plate should be complex carbs, such as sweet potato, quinoa, or wholemeal pasta
1/2 your plate should be a mix of colorful vegetables, such as carrots, peppers, and spinach

By portioning your plate this way, you'll be hitting the proper nutrition needed for weight loss.

Be sure to also review the calories you're packing away so you don't exceed your daily intake.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

What Are You Waiting For?

Weight loss meal prep can change your life.

You'll be able to easily stick to your diet because your food is packed for the week!

All the indecision of if you can or should eat something will be gone.

All you need to do is eat and enjoy what you have prepared.

Not only will the ambiguity around eating disappear, but you will save time and money while you're at it.

And instead of worrying about your diet, you'll be able to focus on the other parts of your life more.

Your career and family will thank you once you start meal prepping, guaranteed.

If you're ready to start using weight loss meal prep, a good place to start for breakfast, lunch, and dinner ideas is our free 1-day meal plan.

There, you'll see the Perfect Plate theory come to life and may even learn a few new interesting dishes to try.

For those of you who are ready to pair a healthy diet with exercise, look into our FF30X program.

FF30X is the first sustainable diet & exercise program that was designed exclusively for busy fathers and men over 40 who want to lose weight, burn belly fat, build lean muscle, and get healthy for life.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Shedding Body Fat: Episode 14 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 04 Aug 2021 12:00:13 +0000

Episode 14 of the Fit Father Project Podcast is all about shedding body fat and how Fit Father Suresh went from taking medication for diabetes to having six-pack abs — at age 58!

This episode features Suresh Padmanabhan, a Fit Father Project member who made the kind of transformation with us that he had been trying to do for many years.

Many of you listening today will relate to Suresh’s story.

Traveling for work, making poor choices when eating out, and skipping workouts.

Suresh would get to the New Year and try a new health kick to get in shape, only to fall back into old habits within a couple of months.

Suresh’s journey with us led him to begin shedding body fat, going from 24% body fat to 8.5% in 8 months!

He has maintained his incredible lean physique using the FFP principles, which have now become second nature.

In this episode, you’ll hear:

How Suresh felt the FFP programs differed from other online health and fitness plans.
Why the support of his family made such a difference to his transformation.
How Suresh has adapted the FFP principles to fit his, and his family's, lifestyle.
The knock-on effect Suresh’s transformation has had on his wife and children.

If you want to get the most from your weight loss efforts, listen to this episode on shedding body fat, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 14 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Optimizing Sleep: Episode 13 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 02 Aug 2021 01:00:00 +0000

Episode 13 of the Fit Father Project Podcast is all about optimizing sleep for longevity and performance!

Can sleep really help you live longer and perform better?

YES, 100 percent!

In fact, here at the Fit Father Project, we consider sleep more important than exercise.

Crazy right?!

Now, that doesn’t mean we want to encourage you to spend all day sleeping and never think about another workout again.

It simply means that when you’re prioritizing your schedule, sleep should play a very key role, ahead even of formal workouts.

Some of the information I share with you in this episode may surprise you, but I would urge you to take some notes and use this information to benefit yourself.

In particular, this episode covers:

The amazing things that happen to your body when you’re in deep sleep.
How a lack of sleep severely affects your hormonal balance and overall performance.
What your body battles against the day after a night of poor sleep.
How to set up your environment to optimize your sleep schedule.

If you want to get the most from your weight loss efforts, listen to this episode on optimizing sleep, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 13 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Regaining Fitness: Episode 12 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 28 Jul 2021 16:30:42 +0000

Episode 12 of the Fit Father Project Podcast is all about regaining fitness and getting your health back on track!

For this episode, I welcome another one of our successful program members, David Koontz.

David has been a member of our programs since July 2020, but joined our Transformation Contest in January 2021 and made significant changes to his physique.

As you’ll hear in the episode, David was always athletic.

Whether that was football in high school, running marathons, or competing in triathlons and Ironman, he was always interested in staying physically active and staying competitive in his races.

However, after losing motivation, especially during the COVID pandemic, David’s health and fitness took a downwards turn, leaving him disliking the way he felt and the way he looked.

After seeing the amazing transformation that one of his former fraternity brothers had made on our programs, David joined the FFP and dove in head first!

Listen to this episode and learn:

How David went from an Ironman to out of shape and back again.
What ignited David’s desire to regain his health and fitness.
What surprised David about the FFP programs, from the very start.
The additional benefits David’s journey has had for him and his family.

If you want to get the most from your weight loss efforts, listen to this episode on regaining fitness, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 12 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Healthy Eating For Men Over 40: Episode 11 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 26 Jul 2021 01:00:26 +0000

Episode 11 of the Fit Father Project Podcast is all about healthy eating for men over 40!

Did you know that around 80% of your health, fitness, and weight loss results come from nutrition?

What you put into your body on a daily basis really does have that much of an impact!

With that in mind, this podcast episode will help you understand the key principles of a sustainable, healthy eating plan and offer you some action steps that you can take away today to improve the way you eat and hopefully the way you think about what you eat each day.

One of the main points that I hope you take away from this podcast episode, is that healthy eating and nutrition is not a ‘diet’ in the usual sense of the word.

It is better thought of as a consistent way of eating that is sustainable over the long term.

There are many ‘diets’ around today, many of which are unsustainable for even a short time, let alone for the rest of your life.

Listen to this episode and learn:

The 7 key principles of healthy eating for men over 40
Why going on a ‘diet’ will never work for long term results
The best foods for a sustainably healthy eating plan
How you should plan and prepare your meals for success

If you want to get the most from your weight loss efforts, and learn the foundations of healthy eating for men over 40, listen to this episode, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 11 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Weight Loss Program for Men Over 40: What Works and What Doesn’t

Stuart Carter — Fri, 23 Jul 2021 01:00:18 +0000

With a weight loss program for men over 40, you can get and stay motivated, get the results you're looking for, and hit all your goals.

Yes, you can drop those pounds even after you are 40!

There is no upper age limit to losing weight and getting back into shape.

But, which weight loss program for men over 40 actually works?

You can join the FF30X program today and gain access to a weight loss program for men over 40 that is specifically designed with you in mind.

Studies show that it is harder to lose weight once you are over 40, but that doesn't mean it’s impossible.

Again, you simply need to find a weight loss program for men over 40 that actually works for YOU.

The sheer number of programs available on the market can make this seem daunting, but the FF30X program really works, as proven by thousands of other men who have lost weight with this program.

Check out these top tips to increase metabolism after 40!

The Key Elements Of Any Weight Loss Program For Men Over 40

The Fit Father Project is specifically designed for men in their 40s, 50s, and older.

This program will help you lose fat, but perhaps more importantly, build muscle in the process.

The reason it is so successful is not just because it is designed with older men in mind, but it's also a great way to maintain your motivation for the long term.

This is what will help to ensure you successfully reach your weight loss goals with the Fit Father weight loss program for men over 40.

The FF30X program includes all the key elements below, which is what makes it one of the best ways to lose weight over 40.

If you want to create your own program or use pieces from a variety of programs you still need to include the key elements of the FF30X.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Step 1 – Motivation

You may be surprised to learn that changing your diet and exercises is not the best place to start a weight loss program for men over 40.

These are important elements, but the first step must be to look at why you want to lose weight.

You need to ask yourself why you want to lose weight and write down the various reasons.

Wanting to lose weight is a great start, but if you think about it further, you’ll realize that losing weight will boost your confidence and help you to stay healthy as you age.

There are tons of reasons to get fit.

If you’re like me, as you start to age you’ll realize just how important your health is.

Maintaining your health will help to ensure you are still there for your children and your grandchildren.

Once you realize the real reason you want and need to lose weight, you’re ready to start the weight loss program for men over 40.

The simple fact is you’ll now have the motivation to commit and maintain the changes to your diet and lifestyle.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Step 2 – Get Some Sleep!

The next step is to look at your sleep schedule.

The average man needs to have between 6 and 8 hours sleep every night.

Sleeping gives your body time to manage hormone levels, helping muscles recover and your body to work effectively.

Perhaps the most important hormones that are affected when you sleep are:

Leptin – This is the appetite suppressing hormone that increases when you sleep helping you to feel fuller during the day.
Ghrelin – A reduction in this hormone when you sleep will reduce your hungry during the day; again helping you to eat less.
Cortisol – When you’re stressed your body produces cortisol which can prevent other hormones from being produced. Cortisol levels lower as you sleep.

If you don’t get enough sleep your hormone levels won’t reset making it much harder to lose weight.

Step 3 – Eating Right

There are plenty of people who will tell you to eat less or perhaps eat out less.

However, the real secret to weight loss is in understanding what you eat.

A balanced diet includes protein, carbohydrates, vegetables, and a little healthy fat.

Understanding the food you eat will allow you to practice food prepping in advance, eat out more or simply make the healthy choice every time.

The good news is that food can still be enjoyable and there is very little that you shouldn’t be eating!

There are two key elements to getting your diet right:

The Perfect Plate

The Perfect Plate is a really simple way to start eating healthier.

In effect, every plate of food you eat should be ½ vegetables, ¼ protein, and ¼ carbohydrates.

If you adopt this approach, you will get all the nutrients your body needs without overindulging and while still enjoying your food.

Excellent sources of protein include chicken, eggs, lean beef, tuna, or even turkey.

For good carbs use brown rice, sweet potato or some quinoa, vegetables are self-explanatory.

Don’t forget that staying hydrated is as important as consuming the right nutrients.

Your body is approximately 70% water; it is essential to every cell.

Ideally, you should aim to consume between 2 and 2.5 liters of water every day.

Maintenance Calories

The second factor in changing your diet is to know the calories you need to consume.

The average man needs 2,500 calories a day. You should check out the number you really need with this maintenance calculator.

If you’re hoping to lose weight fast, then you need to aim to eat approximately 500 calories less than your maintenance amount every day.

Of course, a more sustainable approach is to lower your calories count by 200-300.

The weight loss will be slower, but the process will be easier!

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Step 4 – Exercise

The right mindset and diet are essential to your success when joining a weight loss program for men over 40.

However, exercise will always play a part.

In simple terms exercise helps you to burn more calories, increasing your fat burning capabilities, and helping you lose weight.

But the right exercises will also help you to build muscle; this will help you to burn more calories.

Muscle weighs the same as fat but burns 5 times as many calories!

If you’re new to exercise start with 30 minutes of simple activity such as:

Walking
Light cycling
Swimming
Gardening
Washing the car

Once you’ve created the habit and your fitness is starting to improve you can progress to more intense aerobic exercises such as:

Running
Kayaking
High-intensity cycling
HIIT training
Resistance training

Many people assume resistance training is something that bodybuilders do.

However, this is essential to build lean muscle which will help you to retain your strength as you age and burn off excess fat.

Here are some great exercises to get you started:

Push-ups
Squats
Lunges
Jumping rope
Pull-ups
Bench dips

Join the FF30X today and you will get a huge amount of support as well as access to an array of exercises and recipe suggestions.

There may be other programs available but the FF30X is the weight loss program for men over 40 that really works.

I know I’m one of the thousands of men who have successfully used it.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

Join Us Today And Start Tracking Your Success!

The best weight loss program for men involves four simple steps:

Motivate yourself properly. Ask yourself “Why” several times.
Get the sleep you need. Between 6 and 8 hours every night.
Look at your diet and change it to achieve real results. Use the Perfect Plate.
Start exercising and building a habit that will last a lifetime. Aim for 30 minutes per day.

That’s the real secret.

All the above steps are easy to adopt and can be sustained for the rest of your life.

This is why FF30X is the weight loss program for men over 40 that you need to start today.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The Power of Mindset and Motivation: Episode 10 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 21 Jul 2021 01:00:11 +0000

Episode 10 of the Fit Father Project Podcast is all about the power of mindset and motivation!

This podcast episode is one that I personally loved recording, and am super excited to share with you.

My guest is Jeff Shipman, who won 2nd place in our 2021 Transformation Contest, winning $3,000.

Jeff has an amazing story, which involves his entire family.

If there was one man who optimizes the Fit Father Project ethos, Jeff is that man.

Through his transformation journey, Jeff has led his wife and three teenage children into a healthier lifestyle too.

Jeff and I discuss how he got started with the FFP, how he found motivation from his middle son's battle with cystic fibrosis, the power of mindset and motivation, and what his long-term plans are now that he has made such an important change in his and his family's lives.

By listening to Jeff’s story, you’ll learn:

The power of mindset and motivation.
How mindset and personal drive are just as important as exercise and nutrition.
Why accountability and support from your inner circle make such a difference.
What life lessons can come from your body transformation experience.
How taking the long view on choices can help you change your lifestyle for good.

If you want to get the most from your weight loss efforts, and make successful changes like Jeff and his family did, listen to this episode on the power of mindset and motivation, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 10 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

The Absolute Best Diet for Men Over 50

Erin Coleman — Fri, 02 Apr 2021 01:00:14 +0000

Looking for the best diet for men over 50? It's not a fad diet and in some ways, it's not a diet at all!

Many men over 50 in the U.S. are overweight or obese, which is why fad diets are popular among men seeking weight and fat loss.

But while fad dieting may work well for a while, it’s difficult to maintain restrictive weight-loss diets long term.

That’s why establishing life-long healthy eating habits is the best way to lose weight, keep it off, and achieve the physique you deserve.

Simply put, the best diet for men over 50 is a long-term lifestyle change, not a short-term fad diet.

Ready to learn more about the REAL best diet for men over 50?

Wondering why men gain weight? Here are the top 15 reasons!

Why Fad Dieting Doesn't Work Long Term

Fad diets often work by severely restricting calories or certain essential nutrients.

You might reduce carbohydrates or dietary fat, for example.

Fad dieting often means restricting these nutrients in a way you can’t sustain long term, to get a quick fix vs. making lifestyle changes for life.

The reason fad dieting doesn't work long term is that it puts you at risk for nutrient deficiencies, reduces your energy, and often leaves you feeling unsatisfied and hungry.

Severe calorie restriction increases your risk of overeating to compensate for food cravings.

Eating too few carbohydrates can cause headaches, fatigue, water weight loss, and even bad breath.

Rapid weight loss using low-calorie diets can cause hair loss, nutrient deficiencies, severe fatigue, and even gallstones.

When you follow fad diets to lose weight rapidly, you’re at risk for regaining the weight when you return to regular eating habits.

That’s why it’s best to lose weight at a slower, healthy pace of 1 to 2 pounds per week by following a slightly reduced-calorie, well-balanced meal plan.

Most Popular Fad Diets for Men Over 50

The following fad diets are some of the most popular diets for men over 50.

Very restrictive versions of the diets below are difficult to maintain long-term.

Less restrictive versions, if the diets are well balanced, are safer and more effective for long-term success.

Low-Carb Diets

Low-carb diets limit carb-rich foods, such as bread, pasta, rice, cereal, fruit, starchy vegetables, legumes, sweets, and sugary drinks — and focus on protein and dietary fat.

Many low-carb diets, such as the Atkins diet, contain just 20 to 60 grams of carbs daily vs. the 130 grams per day recommended by the Institute of Medicine.

Reducing your current carb intake is often safe and healthy for shedding pounds and body fat, especially if you eat at least 130 grams of carbs per day.

However, extreme versions of low-carb diets aren’t sustainable long-term for many men over 50.

Once you resume a more normal way of eating, your weight may steadily increase.

Extreme low-carb diets also increase your risk for nutrient deficiencies and increase fatigue, making workouts more difficult or non-existent in some cases.

Your best bet when it comes to low-carb dieting for weight loss is to eat at least 130 grams of healthy carbs — such as whole grains, fruits, veggies, legumes, nuts, and seeds — and avoid white bread, white rice, other refined grains, sweets, and sugary drinks.

Low-Fat Diets

Because low-fat dieting is a good way to reduce overall calories, reducing dietary fat is often an effective weight loss strategy.

However, lowering your carb intake may be more effective for weight loss than reducing dietary fat, say researchers who conducted a study published in 2015 in the Annals of Internal Medicine.

Your body requires dietary fat for numerous functions and structures within the body.

For example, healthy fats maximize brain health, help absorb vitamins, and allow you to maintain healthy hair, skin, and nails.

The Institute of Medicine recommends consuming 20% to 35% of your daily calories from fat.

Getting about 25% to 30% of your calories from fat is a good rule of thumb for weight loss in men over 50.

Fat provides 9 calories per gram. Choose avocados, plant-based oils, olives, nuts, seeds, fatty fish, and nut butters to meet dietary fat requirements.

Keto Diet

The ketogenic diet, or keto diet, is a high-fat diet extremely low in carbs originally developed for patients with epilepsy to control seizures.

This diet is low to moderate in protein, depending on which version of the keto diet you follow.

You might consume just 5% of your total calories from carbs, or less than 20 grams of carbs daily when following a ketogenic diet.

In contrast, the Institute of Medicine encourages adults to get 45% to 65% of their calories from carbohydrates.

Some versions of the ketogenic diet are higher in protein than others but dietary fat is your body’s main fuel source, providing up to 75% to 90 % of your total calories.

The theory behind keto diets is your body burns fat as fuel instead of its preferred source (carbohydrates), putting your body in a state of ketosis.

As with other forms of low-carb diets, traditional ketogenic diets often lead to weight loss due to calorie restriction.

However, keto diets often produce the same unwelcome side effects as low-carb dieting — and aren’t a long-term weight loss fix.

A 2014 study published in the International Journal of Environmental Research and Public Health found that ketogenic diets help control hunger and aid in weight loss.

However, researchers say medical supervision is recommended during strict keto dieting to monitor kidney function, and you should only follow it for a maximum of 6 to 12 months at a time.

Paleo Diet

The Paleo diet, or stone-age diet, is a hunter-gatherer way of eating that mimics what the cavemen probably ate.

The diet is rich in:

Fish
Lean meats
Fruits
Vegetables
Seeds and nuts
Plant-based oils

The Paleo diet does not include legumes, dairy foods, grains, refined sugar, salt, potatoes, or highly processed foods.

Mayo Clinic suggests the Paleo diet is effective for weight loss, but that dairy foods, whole grains, and legumes not included in the diet are rich in fiber and numerous other essential nutrients your body requires to function properly.

Mayo Clinic also notes that long-term research regarding the safety and effectiveness of the Paleo diet is needed.

Because the diet is restrictive, you might find it difficult to adhere to long-term.

Raw Food Diet

The raw food diet is a way of eating that eliminates cooked and processed foods.

While sometimes raw fish, raw eggs, unpasteurized dairy foods, and raw meat is included in the diet, it’s mainly a raw plant-based diet.

Raw food dieters eat:

Raw fruits
Raw veggies
Nuts and seeds
Nut butters
Soaked grains
Soaked legumes
Nut milks
Dried or raw meats and fish
Plant-based oils
Seaweed
Fermented foods

When following the raw food diet, you’ll avoid cooked foods, baked items, processed foods, salt, refined sugar, refined flour, alcohol, pastries, chips, and pasta.

While raw food diets often lead to weight loss, the loss is due to eating fewer overall calories, not consuming foods that are raw.

In fact, eating raw meat, raw eggs, or unpasteurized dairy foods can lead to food-borne illnesses.

Detox Diets

Various detox diets exist, but many involve severely restricting the foods you eat, fasting, or both.

A detox diet might consist of simply drinking water while fasting, or drinking water plus:

Fruits
Vegetables
Juices
Soups
Herbs

The goal of detox diets is to empty, or detoxify, the intestines and lose excess weight.

However, Mayo Clinic says while detox diets are popular, there’s little evidence they eliminate toxins.

Negative side effects like fatigue, bloating, nausea, or cramping may also occur, and detox diets increase the risk of vitamin and mineral deficiencies.

Detox diets aren't designed as a long-term weight loss solution, but rather a short-term fix for shedding excess weight, especially water weight, quickly.

However, the weight lost from detox diets may quickly return when you resume normal eating patterns.

Intermittent Fasting

Intermittent fasting comes in many forms.

You’ll alternate periods of fasting (not eating) with regular eating patterns.

You might:

Skip certain meals
Avoid food after certain times each night
Avoid eating for an entire day, one or two days each week
Reduce calories certain days each week, also known as intermittent calorie restriction

The reason intermittent fasting often works for weight loss is that you’ll probably reduce your overall calorie intake, which is necessary for shedding pounds.

Alternate periods of calorie restriction with normal eating patterns to reduce changes in metabolism and enhance weight and fat loss, say researchers who conducted a 2018 study published in the International Journal of Obesity.

Obese men who participated in the study reduced their usual intake by 67% during fasting days and ate enough calories to maintain their weight on non-fasting days.

Longer or more severe fasts can lead to fatigue, nutrient deficiencies, hunger, and a slower metabolism.

Plant-Based Diets

Plant-based diets consist of only foods derived from plants, such as:

Nuts
Seeds
Grains
Fruits
Vegetables
Legumes
Plant oils

When following a plant-based or vegan diet, you’ll steer clear of meat, poultry, fish, seafood, eggs, dairy foods, and foods containing these items as ingredients.

Switching from a carnivorous diet to a plant-based diet promotes weight loss and prevents overweight and obesity, say researchers who conducted a study published in 2017 in the Journal of Geriatric Cardiology.

Vegetarian diets that lack meat, fish, seafood, and poultry, but contain eggs and dairy foods are more effective for weight loss than carnivorous diets, but less effective than vegan diets for shedding pounds, according to a 2016 study published in the Journal of General Internal Medicine.

What is the Best Diet for Men Over 50?

A lifetime approach to healthy eating rather than short-term fad diets is the absolute best diet for men over 50.

Following more liberal versions of the fad diets above is healthier than severely restricting calories or certain nutrients, but you don’t have to fad diet to successfully shed pounds.

Simply follow a well-balanced, Mediterranean-style meal plan that’s lower in calories than your usual intake.

Allow yourself a cheat day every now and then, exercise regularly, and make your new eating pattern (the best diet for men over 50) something you can stick with for a lifetime.

The Fit Father Project offers a free 1-day meal plan to get you headed in the right direction with your new diet, and a free 24-minute metabolism-boosting workout to help you achieve the body weight and physique you desire.

Mediterranean Diet Basics

The benefits of a Mediterranean-style diet (the best diet for men over 50) include:

Weight loss and healthy weight management
Lower heart disease risks
Lower LDL (bad) cholesterol
Reduced risk of death
Lower cancer risks
Reduced risk of Parkinson’s disease
Lower risk of Alzheimer’s disease

When you’re following a heart-healthy Mediterranean-style eating pattern to achieve the best diet for men over 50, eat the following foods:

Fish
Poultry
Eggs
Fruits
Vegetables
Nuts
Whole grains
Legumes
Extra-virgin olive oil
Herbs for seasoning
Low-fat dairy foods

In contrast, you’ll limit or avoid:

Red meat
Butter
Processed foods
Fried foods
Added sugar
Sweets
Sugary drinks
Alcohol (except for red wine in moderation)

Ask your doctor if drinking alcohol is safe for you.

Traditional Mediterranean diets do include red wine, but if weight loss is your goal you may want to nix alcohol altogether to keep your calorie intake low.

Tips and Trick for Success

When following the best diet for men over 50, try the following tips and tricks to ensure success, avoid nutrient deficiencies, steer clear of side effects, and look and feel your best:

Fill half of each plate with non-starchy vegetables, such as leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, cucumbers, broccoli, cauliflower, asparagus, celery, or green beans.
Fill one-fourth of each plate with healthy proteins, such as fish, poultry, eggs, tofu, or low-fat dairy foods.
Fill one-fourth of your plate with healthy starches, such as brown rice, whole-grain pasta, wild rice, quinoa, oatmeal, legumes, corn, peas, or sweet potatoes.
Drink water all throughout the day, when you first wake up in the morning, and before meals (aim for 2 cups before each meal).
Sleep 7 to 9 hours each night.
Seek motivational support from the Fit Father Project to stay on track.
Exercise at least 30 minutes most days each week.

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Weight Loss Archives - The Fit Father Project

How to Measure Your Progress Without Obsessing Over the Scale

First: When Weight Loss Stalls, Shift the Goal

Why Most People Stall (and How Our Members Don’t)

Why the Scale Messes With Your Head

7 Better Ways to Measure Real Progress

1. The Clothes Test (Simple + Honest)

2. Progress Photos Are Gold (Measure Every 4-6 Weeks)

3. Strength & Performance (Capability = Confidence)

4. Energy & Mood (The Underrated Wins)

5. Health Markers That Matter (The Grown-Up Scoreboard)

6. Sleep & Mood Upgrades (The Underrated Wins)

7. Body Fat Percentage (Use Consistent Methods)

The Fit Father Fundamentals (Do These and You Win)

The Dad Mindset Shift; Use The Scale as a Tool, Not a Judge

Quick-Start Checklist (Do These This Week)

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

6 Research Proven Strategies To REDUCE Visceral Fat!

Why Is Visceral Fat So Damaging?

It's inflammatory by nature

It gets less blood flow

It has more receptors for stress hormones

It has a close correlation to disease

1. A High Protein Diet

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

2a. Time Restricted Eating (Intermittent Fasting)

2b. 24-Hour Fasting

3. HIIT Workouts

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

4. Gut & Digestive Health

5. Sleep & Stress Management

6. Cold Exposure

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Holiday Health Tips to Get You Through the Season

Download the Fit Father Project Holiday Recipe Guide — it's got everything from starters to sides to main courses and, yes, desserts!

Holiday Health Tips to Get You Through the Season

Moderation

Prepare

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Let Loose

Pause Before Seconds

Keep Your Distance

Choose Your Drinks Wisely

Have Healthy Recipes At Hand

Drink More Water

Take Time To Exercise

Sleep

Use Small Plates

Use the Scales

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Fill Up On Vegetables

Food Journal

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Buddy Up

Keep In Touch

,

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Holiday Eating Tips That Last the Whole Year Long!

Already drop some pounds and want to keep them off? Check out these weight loss maintenance tips!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Holiday Eating Tips

Keep a Water Bottle With You

Write Down What You Eat

Limit Your Alcohol Intake

Weigh Yourself Every Day

Eat Low-Calorie Foods First

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Portion Your Foods Properly

Add Protein Powder to Recipes

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Click here to listen to Episode 20 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!