secrets to eating lean for life from those who know men
greeting middle age still wearing size-32 Levis.
to the meal plan , worked
out faithfully three times a week, and you're looking trimmer
and tighter. You're tucking your shirts in, maybe for the first
time in years. We salute you.
Review Part One Getting In Shape Fast
time to ride without the training wheels. To keep growing leaner
and stronger, you'll have to start putting together your own lean,
To help you
do this, here are nine basic rules to keep your eating on the
lean and narrow. They come from the true experts: men we know
who are greeting middle age still wearing size-32 Levis.
Nine Lessons From the Eternally Lean
1. THEY KNOW
HOW TO EAT OUT.
Lean men don't
treat eating out as a free-for-all. When faced with a diner menu
of fries and fatburgers, they can still find something healthy
to eat. Here's how:
In a restaurant:
Don't even look at a menu. Just order something you know is low
in fat and calories: a bowl of soup (clear, not creamy), a turkey
or ham sandwich (no cheese or mayo), and a salad (light dressing
on the side); or broiled fish, a steamed vegetable, and a plain
At the drive-through:
Instead of a combo meal, order one or two plain burgers (no cheese).
Other good bets: grilled-chicken sandwiches; baked potatoes stuffed
with broccoli; garden salads with low-cal dressing.
Ask for a thinner crust, more sauce, and half the cheese.
At the Chinese
takeout: Find a place that offers steamed entrees or a place that
will steam them without the greasy sauce if you ask. If they won't,
order a big container of hot-and-sour soup and some steamed vegetables
2. THEY DON'T
EAT ON AUTOPILOT.
Fit men know
not to eat anywhere but at a table, sitting on a chair. If you
eat in front of the TV, in bed or over the sink, you're probably
shoveling it in without thinking, says Dr. Peter Vash, executive
medical director of Lindora Medical Clinics, based in Costa Mesa,
Know Whats Fattening
3. THEY KNOW
WHAT A PORTION LOOKS LIKE.
amounts of anything will eventually return you to the aisles of
the local Big & Tall. Here's how to eyeball what a reasonable
portion looks like:
* A half-cup
pile of cooked pasta is the size of a tennis ball.
* An ounce
of hard cheese is the size of a golf ball.
* A 4-ounce
hamburger patty fits inside the lid of a quart-size mayonnaise
* 3 ounces
of meat is the size of a deck of cards.
* 1 cup of
beans or breakfast cereal is the size of a baseball.
* An ounce
of potato chips or pretzels will fit in both your open, cupped
* An ounce
of nuts will fit in the palm of one hand.
* 2 tablespoons
of salad dressing will fill a shot glass.
* 2 tablespoons
of peanut butter is the size of a large, unshelled walnut.
4. THEY KNOW
THE FAT TRAPS.
a small handful of foods out there that are responsible for 80
percent of John Goodman. If you've been reading Men's Health
for more than 10 minutes, you've heard this before, but it bears
Potato chips, candy or cookies from the vending machine
Pretzels from the vending machine
Bacon or sausage
Anything broiled or grilled
Whole milk, cheese
1 percent or skim milk, low-fat cheese
Nonfat frozen yogurt; frozen fruit bars
Creamy salad dressings
Fat-free dressings, or creamy dressings diluted to half strength
5. THEY CHOOSE
foods that are high in fiber, like fruits, vegetables and whole
grains. Fiber makes you feel fuller longer, and helps you eat
less throughout the day.
To work fiber
into every meal, have whole-grain cereal for breakfast, or sprinkle
some All-Bran over your Lucky Charms. Have sandwiches on whole-grain
bread, stuffed with salad-bar vegetables like tomato, cucumber
and peppers. At dinner, have a bowl of black-bean soup or chili,
or a salad with vegetables and a tablespoon of low-cal dressing.
Skip the potato salad, ranch dressing and bacon bits.
6. THEY COUNT
juices, and sports drinks are all high in calories. "I worked
with a car salesman from Kentucky who drank 13 or 14 big bottles
of soda a day," says Dr. Michael Hamilton, medical director of
the diet and fitness center at Duke University. "That's more calories
than some people eat in an entire day." You can save mega calories
by sticking with no-calorie drinks: water, seltzer, plain iced
tea or diet soda.
7. THEY KNOW
WHEN THEY'VE HAD ENOUGH.
Men want to
be lean and emit satisfied beer and pizza belches. The good news
is, you can as long as you learn to recognize when you've
had enough to eat, as opposed to eating until the pizza box is
to learn to differentiate between hunger and fullness," says Leslie
Bonci, a dietitian. "A lot of men eat beyond fullness to discomfort.
Learning to identify when you're satisfied really pays off in
the long run."
8. THEY DON'T
USE FOOD TO FEEL BETTER.
with a stressful situation, a thin guy doesn't turn to food for
solace, says Vash. "He has learned to use coping mechanisms other
than eating," he says. So when you're pissed, take a long run,
play a violent computer game, or put on a death-metal CD. Remember,
eating a whole can of Pringles won't do jack to alleviate your
9. THEY DON'T
GIVE IN TO A BINGE.
For a lot
of men, a night of overindulging can easily turn into an entire
week of gluttony: You figure you've already blown it, so you might
as well eat whatever the hell you want. This is what shrinks call
"all or nothing" thinking, and it's been the downfall of many
a fitness program.
And it won't
help to try starving yourself the following day; you'll just end
up hungry and judgment-impaired. There's only one way to get back
on track after a gluttonous rampage: "Wake up, have your usual
breakfast, and continue as if nothing happened," says Vash.
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