“Why have I gained so much weight?”. It frequently feels “sudden” when we eventually realize how much weight we have accumulated over the years.Our bellies have blown up right beneath our noses, and we’re astonished and surprised about it.
Men transition from being hunks in their 20s to uncles in their 30s for the following 5 reasons. And five strategies to reclaim your Hunkle. You look at yourself in the mirror.
Your once-toned body has transformed into a dad bod.You appear to be an uncle. Your uncle’s physique doesn’t worry you at all because you have a positive self-image.
But occasionally, you can’t help but ask yourself, “What happened here? Why do I keep gaining weight in my stomach?”.In your more inspired moments, you might even wonder “Are there easy ways to lose weight?”
Many of us are baffled by what transpired, particularly if we are consuming the same quantity as we did in our twenties. Although we would be tempted to attribute it to a slowed metabolism, the possibility is that we are just taking in more calories than we are burning.
That is definitely the direction that the data points.
A 2010 poll found that men between the ages of 25 and 40 are consuming 35% more calories than the 2,200 Kcal daily recommended intake.
In a follow-up poll conducted three years later, it was discovered that one in two males in their 30s in Singapore was overweight!
Recognizing the reasons behind our weight gain is the first step towards undoing this “sudden weight gain.” Finding the reason helps us make the necessary lifestyle adjustments to change from being overweight or at-risk of being overweight to being a Hunkle with a healthy BMI.
Reason #1: One Too Many Drinks
Happy Hour is now ingrained in several workplace cultures. Upon a few months of employment, we might go to happy hour.
The majority of us are unaware of how many calories alcohol contains. Alcohol has seven calories per gram, which is very little less than fat.
A single beer can has 158 kcal. A half-glass of wine contains about 140 calories.
Adding two cans or two glasses of wine to our three square meals might easily push us above the recommended daily calorie intake for males, which is 2,200 kcal. When we eat while drinking at the bar, our once-flat abs might easily turn into an apple belly with belly fat.
Hunkle Secret #1:
Possess Techniques for Managing Happy Hour
Hunkles understand that a man needs a plan, particularly for Happy Hour. The following tactics are useful for when Happy Hour resurfaces:
Reducing the frequency of your Happy Hour visits
For as long as you can, tend to the drink in your hand.
Request your drink with extra ice and water in it.
On these nights, put on some tighter pants.
Leaving your drink unfinished
Other little actions that you can take to either burn more calories or consume less calories are as follows:
Do more exercises (For example, begin skipping for ten minutes twice a week.)
Every day, walk faster to and from lunch.
Next day, eat a healthier diet.
Give up all sugar-filled drinks for that particular week.
Give them a try.Select the ones that most fit your needs.
For some of us, it’s a crime not to finish our drinks.If it describes you, then we really “get you”. requesting extra water and ice when placing your order instead. Alternately, put in an extra few hours of work during the week.
Reason #2 Sweet Home, Home
As newlyweds, some of us adore nesting.We enjoy nothing more than plopping down on the couch with the wife after work, having dinner in front of the TV, and then heading to bed. We want to enjoy our newly renovated ideal home, which we may have spent a great deal of time and energy on.
This seemingly harmless behaviour could be the reason why we gain weight. While we might be eating the same amount, we are not as active as we used to be.
When our jobs are also sedentary, we burn little. Over time, the calories we have not burned by the time we drift off to bed gleefully gather as fat around our bellies.
Hunkle Secret #2: Form a Dynamic Duo
Your wife might not be overweight, even though you two are nesting together.
In the 2013 Survey mentioned above, 26.9% of females aged 30-39 were overweight compared to the 47.7% of men. Join forces with your wife to improve your chances of maintaining a healthy weight if she is better at managing her weight than you are.Start small.
After supper on a workday, take a leisurely stroll together. Continue doing this until it becomes a habit, then boost the ante by enrolling in one of HPB’s complimentary workouts.
And when National Steps Challenge comes around, sign up. If one or both of you love having TV dinners, consider making it a habit to go for morning walks before leaving for work.
Once you’re ready to pick up the pace and get your heart skipping to a greater level of health, join Sunrise in the City. This HPB program offers more than 60 different workouts at more than 30 venues, ranging from Body Combat and HIIT to Jumping Fitness.
What’s ideal for Hunkles on a limited spending plan? They’re 100% free. Every week, receive free cardio, strength, and resistance training.
Most are conducted commercial gyms near workplaces. For couples who prefer to snuggle in bed in the morning, you’ll be happy to hear these free workouts are also available at lunch!
Engage in some mild exercise while watching TV with your partner on TV dinner nights.The suggested weekly allowance of 150 minutes of moderate-to-intense physical exercise is reached by combining all of these small efforts.
The secret is to engage in physical activity with your partner that also causes the feel-good chemicals that come with nesting.
Reason #3: Daddy’s Little Girl (or Boy)
Babies! There is a rapid upheaval in lifestyle both during their creation and after kids come.Weekends spent working out make space for sleeping in during the week.
Diapers and other infant requirements are picked up on an errand schedule, taking the place of weekday bowling or badminton.
Once the baby has arrived, finding a block of hours for a game of squash, cycling or a long run is a luxury. Even while we may feel “active” and busy running around trying to please our child and ourselves, these activities are far less intense.
If we’re eating the same amount, we’re storing those extra calories which eventually morph into fat. And to top it all off, we may not be sleeping enough. A 2004 study found that those who slept fewer than six hours a day had a nearly 30% increased risk of obesity. Hormones related to sleep deprivation make us seek high-fat, high-carb foods.
Hunkle Secret #3: Consider all the little things.
Let’s be honest. “Somethings gotta give” when you have a small bundle of joy at home or a baby on the way. It’s common to hear mommies and daddies profess they’ve neglected their health because of the baby. As parents, there are those among us who would rather lose our health than neglect our child.
Our best bet, since we are unable to produce additional time, is to make small adjustments to our lives:
Get first, then progressively make your way to kosong for freshly made beverages.
Cut back on sugary beverages and eventually eliminate them completely from your diet
Remove any visible fat before you tuck in. Make the switch to wholegrain rice to feel fuller after every meal and cut down on snacking.
When eating mee siam, do not include the gravy.
When you order wanton mee, ask for extra vegetables.
When you’re craving something sweet, substitute fruits. Repeatedly ask for less gravy until it becomes the standard.
Let’s move quickly wherever we go.
Get creative!Place your child on your shoulders and perform squats.
Finding a list of items we can incorporate into our regular everyday duties is the tricky part of this. It would be an added bonus if we could fit in a run, a game of badminton, or a gym session. Your baby and belly will both benefit from your efforts.
Reason #4: You’re Stressed
Whether we’re married or not, having children or not, if we’re still experiencing stress in our 30s, we may still have a serious issue.
We will all experience stretching at some point in our lives—from our professions to our relationships with our parents to our girlfriends.
We are, as the adage goes, either entering, exiting, or in the midst of a storm. Stress is a natural aspect of existence. Most often, when we overeat under stress, we seek and eat comfort food. These nerve-calming foods tend to be high in fat or sugar.
Everybody has their favorite go-to snack, be it a bar of chocolate, fried chicken, or chips and dip.
We can also quit working out if we are not handling our stress effectively. Eating foods heavy in fat and sugar and failing to burn them off quickly is the double whammy.
Sooner, rather than later, our pants tighten, our belts loosen and we’ve upsized our wardrobe.
Hunkle Secret #4: Stock Up Stress Busters
When we’re stressed out, it will be nearly impossible to get in shape. We need to be serious about managing our stress if we hope to prevent our waistlines from getting bigger and prevent nasty things like heart attacks and strokes.
The best thing we can do is learn more healthy coping mechanisms or methods for relieving stress, such as:
resetting our minds with a cat snooze
Stretching to relieve tension on our bodies
Going for a walk in nature
Calming ourselves with music
Going for a massage
Breathing meditatively
We need to increase the intensity of our activities in order to reduce tension and burn the extra calories we’ve accumulated.
You are welcome to take part in four of HPB’s free activities:
Downtown Run and i-Run are weekly runs supervised by qualified pacers and trainers.
Kaki Sports: Coach-led team sports like ultimate frisbee and football
Quick HIITT: High-intensity training available in 23 Singaporean locations
Gladiator Training – Circuit training which will transform you into a gladiator
Eating under stress frequently increases our stress levels. Sugar-filled foods instantly put us at ease, but they also put us into a sugar-low, which makes it even more difficult for us to do the task we are worrying about. Hunkles recognize this and use healthier coping mechanisms when they’re stressed. Cheers!
Reason #5: You’re Starved (for Time)
We might be short on time even if we don’t end up with a baby. As we age, we take on additional responsibilities and find it increasingly difficult to fit exercise into our already full schedules.
We take on a project that seems unachievable but piques our interest, say “yes” to a demanding deadline for a promotion, or encounter an urgent or very complex assignment.
All of these factors together with our new obligations may be the cause of our inability to exercise.
Most of the time, it happens gradually. We cut back on our schedule to twice a week from three times. Then to once a week. Eventually, we stop. And when we do have time, we find it hard to wind ourselves back up again.
Our stiffer joints begin to creak, much like a crank toy that hasn’t been used in a long time, which makes it even more difficult for us to motivate ourselves to work out.
Hunkle Secret #5: Get Sneaky
Hunkles must first acknowledge that life interferes with his plans for long runs, bike rides, and workouts. Hunches become cunning rather than complaining, losing patience, or giving up on working out completely.
When inactive, they search for ways to sneak in exercise by engaging in brief bursts of movement such as:
Inclined desk push-ups
Squats at their cubicle
Brisk walks to the pantry
Seated crunches and push-ups
Twists and shoulder shrugs while seated
You may perform these easy stretches and breaks both at home and at the workplace.They also make us feel energised and refreshed, giving us that much needed boost to tackle our challenges.Hunkles hustle for their health the same way they would hustle for their goals.
