Despite our best intentions, sometimes we just can’t be bothered to cook. When we’ve had a long busy day, we need healthy food and fast. Enter: meal prepping.

Preparing your meals for the week in one go is a great way of helping you reach your weight-loss goals. If you’ve got your food ready and waiting for you, it’s much less likely that you’ll opt to eat something unhealthy because you’re too tired or busy to make something. Here are some easy ways to make meal prep work for you.

Pick and choose what to prep

You can prep as many meals and snacks – or as few – as you like.

• Struggle to get up in the morning? Prep some breakfasts in advance.
• Meal deals seem appealing on your lunch break? Prep some lunches you can grab on your way out.
• Got a busy week coming up? Prep breakfast, snacks and dinners to help you get ahead.

It’s all about making your life easier, so you choose what works for you.

Prepare food you’ll actually eat

It’s all well and good making a week’s worth of meals in one go but there’s no point if you don’t want to eat what you’ve made. Meal prep doesn’t have to mean boring food. Want burgers one night? Prepare the patties ahead of time, store them in the fridge and whack them on the grill for a few minutes when you need them.

You don’t have to meal prep everything

If you’re thinking that meal prep means eating cold food straight from plastic containers, think again!

• You could chop salad ingredients ready for lunch
• Grill some chicken breasts to store in the fridge for an easy sandwich filling or to eat with pasta.
• Whip up a tomato sauce that you can reheat while you’re cooking pasta.

These helpful steps can play a crucial part when you come home from work and are tempted to call up your old friend Papa John.

Prepare to succeed

A little planning before your food shop can make meal prepping easier.

• Figure out what you’re going to eat during the week.
• Make an ingredients list.
• See what ingredients could multitask and change any meals as appropriate, e.g. ground beef could make Bolognese sauce, chili and lasagna.

This is the best way of making sure your meal prepping is simple, effective and as easy to do as possible. As our English teacher used to say, fail to prepare and prepare to fail.

How’s your Tupperware?

Getting excited about plastic containers could be a sign of impending middle-age but trust us – making sure you’ve got decent food storage options is crucial to meal prep success.

Make one day a meal prep day

Meal prepping can seem like a daunting task if you’re trying to do it for the entire week, but it’s not too bad if you get it over and done with in one session. Try it on a Sunday so that you’re ready for the week ahead. Set yourself up in the kitchen with some good music, a fully stocked fridge and your meal plan and get to work. Top tip: wash up as you go along so you’re not left with the daunting clear up at the end.

When you’re feeling down or stressed, sometimes letting it all out and talking about your problems can feel like a load off. Here’s why something as simple as talking can improve your wellbeing.

Humans are social creatures, and whether you’re an introvert or the life and soul of the party, we all need someone to talk to sometimes. Communication is crucial for building strong relationships but it’s also essential for your mental wellbeing. Here’s why.

Getting support

One of the best benefits of talking to people is the support they give us in return. Talking through a problem with someone else can give you new ways of looking at things, put things into perspective and make you feel validated.

Even if you talk to your friend about something that goes way over their head and they don’t have any practical advice to give, just letting it out can feel great if you’ve been bottling it up. Feeling heard is important, and knowing you’ve got someone to turn to can make all the difference.

Having a support network around you has many benefits. Studies have found that those with people they can turn to are more likely to recover from illness, experience less stress and live longer than those who don’t.

Understanding your feelings

Talking is a great way to release emotions you may have been holding onto, giving you the space to process them and begin working through them. Sometimes it’s hard to know exactly how you feel until you start talking, and if you’ve been holding it all in for a while, they might all tumble out as soon as you start.

Identifying what you’re feeling can help you begin to act to resolve what’s bothering you. If you’re not sure what you’re feeling, that’s ok too – just keep talking and you may find that through the course of the conversation you’ll chance upon something that makes sense.

Knowing you’re not alone

All too often when you’ve got something weighing on your mind it’s easy to think you’re the only one going through it. That can make us feel isolated, and make the problem feel huge and difficult to deal with.

Opening up can help you see that what you’re feeling isn’t rare. It’s thought that 1 in 4 of us suffer with mental health problems, so you can see how likely it is that the friend you confide in will have some experience of what you’re going through if that’s what’s going on.

We all know that stereotype of men not talking to one another about anything deeper than soccer or booze, but we’re not Neanderthals. Chatting about whatever’s on your mind will encourage others to share too, and it’ll bring you closer.

Improved mental health

Talking is so good for your head. Airing out your problems, thoughts and feelings releases tension and improves your mental health, even if your problems aren’t solved immediately.

Getting support from friends and family is a fantastic idea that can give you a much-needed outsider’s perspective, but sometimes you might find talking to a professional more helpful.

Talking therapy is extremely effective for things like depression and anxiety. It’s so effective because as well as releasing all that’s pent up in your head, a good therapist can give you tools and guidance that’ll help you break free from negative thinking and help you handle stress in a healthier way.

Don’t feel able to talk to a therapist or a friend? You can call, text or chat via the 988 Suicide & Crisis Lifeline. They’ll talk through whatever you’re going through with you, in a safe and judgement-free zone. Visit 988lifeline.org for more info.

Not ready to talk? That’s ok. Talking about things you don’t usually talk about can feel awkward or overwhelming. If you’re not ready, try journaling instead – grab a notebook and a pen, or even the notes app on your phone, and write down thoughts, feelings, or anything you want to get out of your head. This is more one sided than talking to someone, but sometimes writing can also help you make sense of what’s going on in your head, so it’s worth a shot.

If you’re not sure how to start a conversation about what’s on your mind, try using simple prompts like “I’ve been feeling stressed about…” or “Can I talk through something with you?” You don’t have to share everything at once. Even small steps count. If talking feels intimidating, try calming yourself first with a few deep breaths or a quick grounding exercise. And remember, opening up doesn’t always have to be to a person in front of you. Journaling, voice notes, or using the JAAQ digital mental wellbeing platform available to MAN v FAT members can help you process your thoughts and feel supported. You can also share experiences and get advice in the MAN v FAT Facebook community. Taking small, consistent steps toward sharing your feelings can make a big difference for your mental wellbeing.

Get Support and Connect with the wider MAN v FAT Community

Being part of MAN v FAT means you don’t have to face your challenges alone. Join the MAN v FAT Facebook community to share experiences, celebrate small wins, and get advice from members all around the world. For more personalized support, you can also engage in team chats with your local clubmates, connecting with people nearby who understand your journey. If you prefer a private or structured space, the JAAQ digital mental wellbeing platform is available to members, offering tools and support to manage your mental health. Start today by joining the Facebook group, getting involved in your local team chats, or exploring JAAQ. Every small step toward sharing and connecting improves your mental wellbeing and keeps you on track with your goals

It’s obvious that moving more is good for you, and you can’t get more basic than going for a good old-fashioned walk.

But why is it good for you? How does it contribute to your weight loss goals? What’s the best way to do it for maximum efficiency? And how do you stop it from being so boring? Put your walking shoes on and let’s find out…

Why is walking good for you?

Walking is an underrated way of staying fit as it can be easy going. It’s a fantastic way of getting active though, improving your fitness, along with bringing you these benefits:

• Regular walking is good for your heart
• Prevents heart disease and high blood pressure
• Strengths bones
• Improves balance
• Boosts your mood
• It’s low-impact exercise that doesn’t put much stress on your joints.

Walking for weight loss

If you’re walking to help you achieve your weight loss goals, a gentle stroll won’t have much of an impact. Instead, you need to make sure that you walk fast enough and long enough to have an effect.

• Aim for a brisk walk at a moderate intensity. This means walking fast enough that your heart rate goes up. You should struggle to sing at this level, although you should still be able to talk.
• Target 150 minutes of moderate-intensity activity a week. Brisk walking counts and it also helps to reduce the time you spend sitting or lying down.
• As your fitness improves, you might find that this isn’t enough for you. If this is you, you can work on increasing intensity, duration or distance.
• A 30-minute walk can burn up to 200 calories. But this depends on many factors, including your weight and the intensity of your walk.

What do I need to start walking?

Good news: there are not many things you’ll need. A comfortable pair of sneakers, maybe a bottle of water if it’s warm outside, and some sun screen at the height of summer. If you want to track your walks, the app Strava is a good ‘un that’s available on iOS and Android.

You mean you want me to walk when I’m not even going anywhere?!

If you think aimless walking to get your steps in sounds like no fun, we hear you. For all its virtues, walking as a form of exercise can be a bit dull, unless you’re lucky enough to live near a particularly scenic route. Luckily there are ways of making it a bit more fun:

Geocaching

All you need to geocache is a GPS-enabled device (your phone) and a free account. Find coordinates and put them into Google Maps, or check out the Geocaching website here.

• It’s perfect for a weekend walk
• It’s a real-life treasure hunt!
• It can be exciting for kids and gets them off the Xbox for a few hours

If you find anything in a container, it’s good etiquette to only take it if you can leave something of equal or greater value.

Audiobooks 

Stephen Fry credits walking with audiobooks helped him to lose six stone in 2019, walking EIGHT MILES every morning. If it’s good enough for Mr Fry, it’s good enough for us.

Have a look online for free audiobooks. Project Gutenberg has loads of classic books here. You might be lucky and find some good free ones on YouTube too.

If you don’t mind paying, there’s Audible (Google ‘Audible promo’ to find offers to keep the cost down – at the time of writing there’s a 3 months for $0.99/month offer on). Spotify has recently added audiobooks to its service, and if you’ve got a pro account you get 15 hours of audiobooks free a month.

Podcasts

Speaking of Spotify, you’ll find plenty of podcasts there too. Search for MAN v FAT under podcasts and you’ll find a few created by MAN v FAT players, which is super cool.

Finding a good route

One of the reasons walking is a good option is because you can do it anywhere, although a walk through the industrial part of town is not quite as appealing as a hike through a lush greenway.

Luckily, there are many free tools online that will help you find a nice route near you.

Google details of local trails or hikes. Even if you think walking is too gentle for you (check you out!), every little helps when it comes to upping your activity.

Step Up Your Game with MAN v FAT 

If you’re serious about losing weight and keeping it off, walking alone is great but combining it with the MAN v FAT community takes it to the next level. Track your walks, set goals, and compete in weekly challenges with fellow members who get exactly what you’re going through. You’ll get accountability, motivation, and tips from people who have been there, plus the chance to celebrate every milestone together.

Put your sneakers on, log your walks, and join the challenge today because every step counts and in MAN v FAT, no step is ever taken alone.

Finding it hard to stay on track with your weight loss? Here’s a secret: bribery works. Yep, paying yourself in small rewards is scientifically proven to keep motivation high. Losing weight isn’t a sprint, it’s a marathon, and let’s be honest, staying fired up for months on end is tough. That’s where a little self-incentive comes in.

Why Rewards Work (Science, but Fun)

A study with the gloriously named Game of Stones found men actually lost more weight when cash rewards were on the table. Don’t worry if your wallet isn’t fat, small treats work just as well.

Here’s why it works: your brain loves rewards. Hit a goal, and dopamine, the “feel-good” chemical, gets released. You feel awesome, your brain wants more, and suddenly that healthy habit is sticking. Positive reinforcement is basically tricking your brain into doing the right thing.

How to Bribe Yourself (The MAN v FAT Way)

Step 1: Set goals you can actually hit
Don’t try to run a marathon tomorrow, you’ll just sulk on the sofa. Keep it realistic and measurable. SMART goals are your friend: Specific, Measurable, Achievable, Relevant, Time-bound. Want to learn more? Read up on them here.

Step 2: Pick your rewards
Food is tempting, we get it. But it’s safer to skip the pizza bribe until you’re confident. Think small, non-food treats:

• A new book or game
• A night at the cinema
• Tickets to the big game
• Money in the bank (save $10 for every goal and treat yourself to new clothes later)

Step 3: Track your wins
Nothing motivates like seeing progress. Notebook, phone notes, or an app, whatever works. Track exercise, steps, or meals. Then, when you smash that goal, you can reward yourself without guilt.

Bonus: Mental Health Boost

Rewarding yourself isn’t just about hitting numbers, it’s about celebrating progress. Losing weight is tough. Give yourself a high five. Tell yourself you’re a legend. Positive reinforcement fights off the negative self-talk that loves to creep in when things get hard.

Your Mission

Pick one small goal today. Choose your reward. Track it. Do this consistently, and suddenly losing weight isn’t a grind, it’s a game you’re winning. Treat yourself like a legend, you’re worth it, and your future self will thank you.

It can be overwhelming to know where to start with making healthy changes to your diet. It’s easy to be swayed by the dieters who share their Instagram-perfect low-fat, low-sugar, low-calorie, low-taste meals, but in reality, it’s the small swaps that add up to big changes. Here are a few small swaps you can make to your diet.

Swap fizzy drinks for their zero-sugar counterparts

If you’re partial to a can of soda, try and switch to the zero-sugar, zero-calorie alternatives. They may taste odd at first, but you’ll soon get used to it and will save calories. For example, if you’re fond of a can of Coke, you’ll save 139 calories per 330ml can when you switch to Coke Zero.

Cut down on sugar in hot drinks

Similarly, if you have sugar in your tea or coffee, try cutting down to save on calories. A teaspoon of sugar is only 16 calories, but that soon adds up over multiple cups a day. Let’s say you have 2 teaspoons of sugar in your coffee and have 4 cups of coffee a day – that’s 8 teaspoons of sugar and an extra 128 calories.

If you have more than one sugar in your drink, start by cutting the number of teaspoons you have until you can drink it with no sugar, or aim to replace the sugar with sweetener. It’s easier than it sounds, and coffee or tea with no sugar isn’t as bad as you’re probably thinking it’ll be.

Swap butter for spreads

Sometimes you just can’t beat real butter on toast or a bagel, but for everyday use you could save yourself some calories by switching to a spread. Real butter is high in calcium, but it’s also high in saturated fat which you should be aiming to cut down on.

Depending on what kind of spread you switch to, you could save up to 30 calories per 2 teaspoons (10g).

Swap cereal for oats

Cereal is a breakfast favorite because it’s quick and delicious, but it can leave you feeling hungry and raiding the kitchen for food by 11am. Try swapping your usual cereal for a bowl of porridge. Oats are high in fiber, which will help you to feel satisfied for longer, so you’ll be less likely to snack before lunch.

Swap frying for healthier cooking methods

Frying foods typically uses a lot of oil, so try using other methods to cut down on the amount of oil you use. Meat comes out particularly well when grilled, and steaming is a great way of cooking fish and vegetables.

Swap oil for spray oil

You shouldn’t be shy about frying your food, just be aware of how much oil you use. One tablespoon of most oils (sunflower, olive, vegetable) comes in at around 120 calories and it’s all too easy to pour freely from the bottle.

Instead, swap your usual oil for a spray oil, which has 1 calorie per spray. Alternatively, buy a cheap oil sprayer online and decant your oil into it to vastly cut down on how much oil you use.

Swap white for whole grain

White and brown versions of foods tend to have the same number of calories, so you might be wondering what the point of switching is.

Whole wheat or whole grain foods like whole grain bread, brown rice and pasta and whole grain cereals (like Shredded Wheat and Bran Flakes) are higher in fiber, which helps to maintain bowel health and control blood sugar levels. What’s more, regularly eating whole grain is thought to decrease your risk of heart disease, stroke and type 2 diabetes by up to 30%.

You might find a more immediate benefit too, as whole grain foods release energy slowly which should help you feel fuller for longer.

Small Swaps, Big Wins

You don’t need a complete diet overhaul to start seeing results. The key is small, consistent swaps that save calories, cut sugar, and keep you full longer. Each tiny change might seem insignificant on its own, but add them up over a week, and you’re looking at noticeable fat loss without starving or giving up foods you enjoy.

Pick just one swap today. Swap fizzy drinks for zero-sugar versions, cut the sugar in your tea or coffee, or replace white bread with whole grain. Track it, stick to it, and feel the difference in energy, hunger, and the scale.

Remember: every calorie saved counts toward fat loss. Start small, stay consistent, and use your MAN v FAT community for accountability. Before long, these tiny changes will add up to real, measurable progress.

Choose one swap from this list and commit to it for a week. Log your results and see how these small changes start to move the needle on your weight-loss journey.

Cutting down on alcohol isn’t just about looking better. It’s about feeling better, saving money, and enjoying life without waking up regretting last night. You don’t need to go cold turkey. Here’s how to do it like a grown-up.

Measure up

Stop guessing how much you’re pouring. A single measure of spirits is 25ml, and most of us pour double without noticing. Grab a measuring beaker or jigger at home. If you’re hosting friends, pre-measure your drinks. It keeps you honest and stops you drinking more units than you realize.

Banish the binge

Binge drinking is 8 or more units in one session for men. Try to have at least two alcohol-free days a week. Your liver and brain need a break, and spreading your drinking through the week stops you feeling like death warmed up on Monday morning. The guideline is no more than 14 units per week, so track it rather than guessing.

Look for lower levels

Lower ABV drinks mean lower units. Swap in 4% lagers instead of 5–6%, 9–10% wines instead of 12%, or alcohol-free beers and spirits. Small changes make a big difference without feeling like you’re missing out. Grocery stores have a huge range of low-alcohol options.

Sip, don’t slam

Stop chugging your beer like it’s a competition. Pace yourself. Alternate drinks with water or a soft drink, use smaller glasses, and enjoy the taste. Drinking should be fun, not a race to a hangover. Slowing down helps you remember the night, avoid feeling awful, and stay in control.

Set a drinking window

Decide when you’re allowed to drink. Only with dinner, between 6 and 8pm for example. No sneaky drinks after. Your body handles alcohol better, you avoid mindless drinking in front of the TV, and you have more energy for training, hobbies, or just living life.

Know your units

Units can be confusing. A pint of 5% lager is 3 units. A large glass of wine is 3 units. Use apps like Sunnyside to track your units. Set goals and celebrate when you stick to them. Knowing exactly how much you’re drinking makes it easier to cut down.

Eat first, drink later

Never drink on an empty stomach. Eating before you drink slows alcohol absorption, helps you avoid cravings, and reduces hangovers. Try complex carbs like brown bread, pasta, or rice, and include protein or healthy fats like nuts, cheese, or eggs.

Planificar con antelación

Be prepared when going out. Decide your limit, leave your credit card at home and take a set amount of cash, or volunteer as designated driver if you need to. Check menus for units before ordering cocktails. You could even host an alcohol-free night at home. Planning stops regret before it starts.

Lean on your pals

Friends can make cutting down easier. Tell them your goals and swap tips. Take turns ordering non-alcoholic drinks or host nights without booze. Being around supportive people makes cutting down normal and actually enjoyable.

Value for Money

Cutting down on booze isn’t just good for your health. It’s good for your wallet too. A beer in a bar can cost $7 or more. Lower-alcohol or alcohol-free options are cheaper. Cutting back could easily save enough to cover your MAN v FAT membership and still leave some extra cash. Instead of spending on a few pints, you’re investing in fitness and your goals. Drinking less literally puts money back in your pocket.

Hear from others who’ve made small changes

Cutting down doesn’t mean giving up entirely. Head to manvfat.jaaq.org to listen to real stories from people who have improved their health by making smarter choices around drinking. Hearing their stories can give you the push to make small changes that stick.

Shocking stat: 3 out of 4 suicides are by men, and suicide is the biggest killer of men under 35.

Heavy, right? But we want to help.

Men are less likely to seek help for mental health problems, less likely than women to take time off work to get medical support, and many feel embarrassed even admitting they are struggling.

It is incredible, really, that we still find it difficult to talk about our mental health. If there was something wrong with your body, you would get it checked. So why not your brain? Feeling embarrassed about having mental health issues is like being embarrassed about a cold. You would not be embarrassed about a cold, so why should this be different? Mental health problems are not quite as common as the common cold, but most of us will face them at some point in our lives.

We want to put an end to the shame and stigma. We all have mental health, and we all need to look after it as an essential part of our body.

Here is how to act if you are struggling or even if you just want to give your mental health a boost.

See your Primary Care Physician

Going for a walk is positive and getting fresh air always helps, but it is not enough if you are at rock bottom. If getting out of bed feels impossible or hopelessness is weighing you down, it is time to see a doctor.

Remember:

• You absolutely deserve help, just like if you had broken your leg.
• Taking that first step is the hardest, but it matters. Left untreated, things can spiral.
• Making an appointment today could be the start of turning things around.

Build healthy habits

Small, practical steps can have a massive impact on your wellbeing.

Exercise

• Exercise is not just for weight loss. It is a mental health powerhouse.
• The American Psychiatric Association recommends including exercise as part of treatment for mental health conditions. It can improve symptoms of depression and anxiety.
• Even a 15-minute jog can have the same effects as 15 minutes of mindfulness-based relaxation.
• Team sport, training, or fitness groups provide camaraderie, accountability, and support. These are just as important for your mental health as the physical benefits.
• Being part of a MAN v FAT club isn’t just about getting active. The people you play with are there for the same goals, facing similar challenges. Having teammates that understand what you are going through can make a real difference to your mood, motivation and confidence. Don’t be afraid to lean on your clubmates – they are part of the support your membership gives you.

Eat well

• Treats are fine, but too many greasy takeaways will drag you down.
• Your brain is sensitive to what you eat, and a balanced diet helps regulate mood and mental wellbeing.
• Eat vegetables, drink water, and cut down on sugar to give your brain the best chance of feeling good.

Look after yourself

• Sleep enough. Your brain and body need it.
• Make sure you feel some sense of fulfilment at work and at home.
• Socialize and stay connected with people who make you feel good.
• Do things that genuinely interest you, whether that is a hobby, sport, or learning something new.

Extra tips

• Journaling or noting how you feel each day can help you spot patterns and triggers.
• Mindfulness apps or short daily meditation can calm racing thoughts.
• Set achievable daily or weekly goals, not just for weight, but for habits and wellbeing.

Make the most of resources available to you

Seeking help is worth it. Alongside your primary care physician, you can make the most of online support.

• Our partner JAAQ offers an easy-to-access platform with professional mental health support, online therapy, and practical tools to help you manage stress, anxiety, or low mood. You can access it anywhere, anytime. https://manvfat.jaaq.org
• 988 Suicide and Crisis Lifeline: Call or text 988 to connect with a crisis counselor or chat online at 988lifeline.org.
• SAMHSA National Helpline: Call 1-800-662-HELP (4357) 

Remember, seeking support is not a one-off. Regular check-ins, using helplines, or accessing platforms like JAAQ can keep you on track with both mental and physical health.

What’s this got to do with weight loss?

High BMI is linked with poorer mental health. If you are unhappy with your body, it can affect your mood, confidence, and overall outlook.

Important points:

• Weight loss is not a cure for mental health issues. Hitting your target weight may not automatically make you happy, because the underlying problem might be bigger than the scale.
• Healthy habits, including sleep, exercise, and eating well, support both mental wellbeing and sustainable weight loss.
• Mental health, fitness, and nutrition are all part of the same jigsaw. Looking after one makes it easier to manage the others.

Get Support Today

Most men will face mental health struggles at some point, and that is normal. Asking for help is not a weakness. Taking small steps every day, such as seeing your family doctor, exercising, eating well, sleeping, connecting with others, or accessing professional support through JAAQ, can make a real difference.

You are not weak. You are human. Help is out there.

Sabes que deberías beber suficiente agua, pero ¿cuánta es suficiente?

Do you know how much water you should drink? It’s vitally important that you keep hydrated, whatever the weather. Everyone knows that we should be drinking water, but it can be hard to know exactly how much water you should drink.

The often-cited blanket rule of 8 glasses a day is pretty ambiguous, and if you’re a 300lb man your needs are going to be rather different from a 120lb woman. So why should you drink more water, and how much water should you be drinking?

¿Cuánta agua hay que beber?

Ah, that’s the $64m question, isn’t it? It’s not an exact science and how much you need depends on a lot of factors: your weight, age, gender, and whether or not you’ve been active that day to name just a few.

In 1945, the U.S. Food and Nutrition Board recommended adults consume 2.5 liters of fluid daily. However if you Google it, you may find the more common recommendation that we drink 8-10 glasses, or 8x8oz a day, which is closer to 2 liters a day.

Drinking the recommended 8×8 glasses a day is a good rule of thumb and if you currently don’t drink any water at all, this is where you should begin.

Don’t forget that it’s not just water that counts: iced or hot tea, coffee, low-fat milk and sugar-free drinks count too.

What are the benefits of drinking more water?

Water makes up 60% of our bodies and it’s lost through sweating, peeing and even breathing, so it’s important to maintain this level to stay healthy. Drinking enough water can help with digestion, your blood circulation and can help prevent headaches. And on a more superficial level, drinking enough water can help improve your skin too. Simply put, water is the key to helping your body function properly.

Will drinking more water help me lose weight?

Well, it’s not a magic potion – if you’re not sticking to your calorie goals, drinking a bit of water isn’t going to negate this. However, drinking enough water and staying hydrated is thought to help a little bit, although it’s not clear exactly how.

Some people swear that drinking enough water will ‘flush everything out’, or that a glass of ice-cold water will kickstart your metabolism, but there’s no real research to back either of these claims.

But if you’re used to drinking high-calorie soft drinks every day, switching to water will cut those calories which will help you lose weight. Another commonly-cited reason that water helps you lose weight is that drinking a lot of water will fill you up, so you may end up eating less. But again, this isn’t a magical property that water has – it’s simple calories in, calories out.

This doesn’t mean that it’s not worth drinking water if you want to lose weight, though.

Are there any drawbacks to drinking more water?

It’ll make you pee a lot, especially if you’re not used to drinking enough.

It is also possible to drink too much water, so it’s worth bearing in mind that you don’t need to suddenly start downing 10 liters a day. Water intoxication (also known as hyponatremia) is a real, dangerous thing where drinking too much too fast leads to an abnormally low concentration of sodium in the bloodstream. This can lead to damage to the kidneys, liver and can even be fatal. It’s rare, and you’d have to drink an absolutely huge volume of water, but it’s worth being aware of.

¿Cómo sé si bebo lo suficiente?

A good indication of whether you’re adequately hydrated is the color of your pee. Yes, really. Take a look and see how you’re doing – if it’s dark, you need to drink more. If it’s pale or almost clear, you’re doing ok.

The other symptoms of dehydration are feeling thirsty (duh), strong-smelling pee, feeling dizzy, a dry mouth and not peeing much. You’re more likely to get dehydrated quicker if you’ve got diabetes, if it’s a hot day or if you’ve sweated a lot after exercise.

But I don’t like water!

Does anyone?! For all of its health benefits, it’s no wonder that about 20% of men don’t drink any water in a day, and nearly half of U.S. adults don’t get enough, according to recent surveys. Because it’s boring, right? Unfortunately, if you’re not a fan, you’ll just have to suck it up. And trust us – it does get easier with time

We’re lucky in the US to have high-quality tap water, but if you think what comes out of your tap tastes gross, you could try getting a water filter. Brands like BRITA, LifeStraw and ZeroWater are among the go-to jug filter kings here and you can either get a fridge jug with a filter or you can get a water bottle with a little filter in so you can fill and go. The downside of this is that the filters are pretty expensive.

If you’re really struggling to keep hydrated because you don’t like water, add a bit of no-added-sugar squash – 250ml of water with a no-added-sugar orange squash is only 4 calories and although not everyone would agree, in our opinion it’s better to drink squash than to not drink any water at all. Just treat yourself like a toddler and make it weak.

Drink Up, Track Up – Stay Hydrated and Keep an Eye on Your Progress

Grab a bottle, guys! Start hitting your 6-8 cups of water a day (or more if you’ve been sweating it out on the field) and log it in apps like Nutracheck. We’ve partnered with them, so check your member benefits for a sweet discount. Staying hydrated keeps you sharp, full of energy, and on track to crush your goals, plus it’s an easy win you can check off every day!

Food labels can be confusing with nutrition information, percentages, graphs and grids. Let’s find out how to get the most out of what’s on food labels.

Those teeny little numbers on the side of packs that you ignore. Yep, labels. They’re your best friend when it comes to healthier eating and losing weight and here’s why.

What are food labels for?

Put simply, they’re loaded with information. Labels list ingredients in weight, as well as Nutrition Facts as a percentage of daily value. Often displayed as a grid or table, they show the number of fat, cholesterol, sodium, carbs, protein, Vitamin D, calcium, iron and potassium it contains.

Information is usually listed per serving and sometimes per container, too. Labels are a legal requirement for packaged foods.

The guidelines below tell you if a food is high in fat, sat fat, salt, sugar or not. If you’re trying to lose weight, it can be useful to know what’s in your food so you can make decisions that fit with how you want to eat.

Total fat

High: more than 17.5g of fat per 100g

Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g

Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g

Low: 5g of total sugars or less per 100g

A note on sugars: manufacturers use lots of words to describe forms of sugar, these include syrup, barley malt, molasses, honey, fruit juice concentrate and words ending in ‘ose’ like fructose, sucrose, dextrose and maltose, so look out for these.

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)

Low: 0.3g of salt or less per 100g (or 0.1g sodium)

Be aware that often a manufacturer’s serving size may differ from our portioning. You might dish up twice the amount their serving size suggests.

You’ll also see calories/energy represented on food labels as a percentage of an adult’s daily recommended intake.

Top tips for understanding food labels

• Total fat, saturated fat, sugar and salt are the most important to monitor and reduce for the sake of your health.
• HIgh levels on packaging don’t necessarily mean foods you need to avoid. This is because some foods may have high levels of sugars and fats but still benefit your health. Take muesli with dried fruit, for instance. It may be high on sugars due to the dried fruits, but it contains valuable fiber you need in your diet. Or salmon stir fry. It may be high in fats but it’s rich in omega 3 fatty acids which are of great benefit to you. Get to know your labels and let them help you make great decisions.
• Be mindful of your portion control, read Know your portions? for more detail.
• Use the per 100g column when comparing foods as serving sizes often vary.
• Remember, even healthier packaged foods may be higher in calories and fat/sugar/salt than their homemade equivalent – plus you can usually save money by making meals from scratch too. Win win.

For a healthy, balanced diet, it is recommended you:

• Eat at least 5 portions of a variety of fruit and vegetables every day.
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. – choose whole grain or higher fiber where possible.
• Have some dairy or dairy alternatives, such as soya drinks and yogurts – choose lower-fat and lower-sugar options.
• Eat some beans, pulses, fish, eggs, meat and other protein – aim for 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
• Choose unsaturated oils and spreads, and eat them in small amounts.
• Drink plenty of fluids – 6 to 8 glasses a day is recommended.

Read the Label, Win the Battle

Next time you’re doing your big grocery run, take a good look at those nutrition labels instead of just tossing items in the cart. Check the sugar, fat, and calorie content – can you swap for a healthier option that still hits the spot?

Small swaps like that add up over time, and your waistline will thank you.

Found any solid low-fat or low-sugar options? Share them in the MAN v FAT Soccer group chat and help out a teammate!

Struggle to hit your fitness target each week? Here are some simple ways to squeeze more physical activity into your everyday life.

It’s not just playing sports and going to the gym that counts as physical activity. You might be used to logging those if you’ve got a fitness tracker or smartwatch, but anything that gets your heart rate up, raises your body temperature, and makes you slightly out of breath counts too. Think walking briskly or jogging up the stairs, instead of just walking.

Start by finding an exercise routine that works for you. We know that the recommended target of 150 active minutes a week sounds like a lot. Break it down into achievable chunks to make it easier to crush that target.

Pick activities you actually enjoy and that fit with your current lifestyle. The next step is to come up with a plan, because scheduling your exercise makes it much more likely that you’ll stick with it.

Maybe it’s a few 30-minute gym sessions scattered throughout the week, a swim on Sunday, or a light jog every other day. Take a close look at your routine and see where you can add some physical activity. It only has to be an extra couple of minutes here or 5 minutes there. It all adds up, and before you know it, guys, you’ll have achieved your minutes for the week – and then some.

Here are some tips on how to break it down into smaller, more achievable chunks and add more movement to your everyday life:

• Get off the bus a stop early and take a brisk walk the rest of the way.
• Try some seated arm and leg movements while you watch TV.
• Do some squats while the kettle is boiling. How many can you do? Set yourself a challenge and try to beat your record next time you’re making a cup of tea.
• Go for a walking meeting a couple of times a week.
• Do some lunges while you’re gardening.
• Add some calf raises or side steps while you’re washing dishes.
• Skip boring commercials and take a walk around the house – or do some jumping jacks at halftime next time you’re watching the game on TV.

Finding activities you enjoy is key. You’ll be much more likely to do something if it’s fun. And no one wants to struggle through something that feels like a chore, right guys?

Ready to hit your weekly fitness goal?

Pick one activity from the tips above and commit to doing it today. Track your progress, challenge yourself to improve, and watch how small changes quickly add up to big results. Share your wins with a friend or on social media to keep the momentum going – your future self will thank you!