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The 4 Most Effective Lifestyle Changes For Men

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

By the time you've had a family and a steady job for years, it's only natural that you would settle into a routine. Sometimes a routine can be the only way you can keep up with the pace of life and stay sane!
lifestyle changes
You probably have a 9 to 5, a schedule for groceries, a religious service on Sundays, and a collection of fatherly duties to accomplish.

Routines are familiar, comfortable even! But the reality is, not all routines are good.

Bad habits often creep into our well-intentioned routines and slowly change our lives from healthy to unhealthy.

In fact, a study by Mayo Clinic identified that less than 3 percent of Americans have a “healthy lifestyle.”

Less than 3 percent! The chances are overwhelming that you and I are in the 97 percent of unhealthy people.

But don't fear. The four most impactful and most immediate lifestyle changes you can make are outlined below. Once you read their benefits, you won't turn back.

Get at Least 7 Hours of Sleep Daily

You've been hearing this one all your life. And while lifestyle changes like this may sound familiar, you may not know all of the benefits that getting a full night of sleep actually brings you.
lifestyle changes
According to Healthline, getting 7 hours of sleep each night can reduce your risk for serious health conditions, control your appetite, bolster your immune system and spur your memory.

Not to mention, we're all a whole lot happier on a full night of sleep.

Talk about a return on investment. This change fuels a number of positive health benefits in your life.

Learn how you can fix your sleep schedule and enjoy the well-rested benefits.

Drink at Least 3 Liters of Water Each Day

Humans are made up of more than 60% water. Water is essential for us to sustain energy, maintain cognitive function, and clear toxins from our body.
lifestyle changes
But among the many (many) important functions this liquid carries out, one rises to the top.

Water is responsible for enabling our livers to metabolize fat. Think: weight loss!

Drinking 3 liters a day really isn't that challenging. For this lifestyle change, you really just need to give yourself convenient ways to drink more H2O.

The easiest way to ensure you drink 3 liters of water each day is to fill up an appropriately sized jug and drink it throughout the whole day.

For those of you who need more motivation– try flavoring your water with lemon or lime.

Plan, Prepare and Pack Your Meals in Advance

Meal preparation is one of those lifestyle changes that takes a bit more time than others. But when you commit to it, your life (and health) will be significantly changed for the better.
lifestyle changes
Why's that, you ask? Nutrition is the bedrock of health, and it starts with a healthy diet.

Meal prep takes the guesswork out of what you should eat, when you should eat it, and how much you should eat.

In fact, with our free 1-day meal plan, you can literally pick favorite foods out of the categories of proteins, fats, and carbs and develop limitless– but healthy– meals.

The best part is, we've also cracked the code on how to meal prep on a budget.

Do 30 Minutes of Physical Activity Every Day

Now, if you haven't been exercising regularly, lifestyle changes of consistent physical activity may seem challenging.
lifestyle changes
But here's the thing: it's only half an hour out of every day.

That leaves you 23 and a half hours to do whatever else you want!

The key to a 30 minute workout is using a short, intense workout routine. Each of these routines seeks to fortify your bones, increase your agility and give you more energy.

For those who already have a component of exercise in your life, why not try a new challenge? Commit to a full-on fitness program, like our FF30X.

A comprehensive fitness program provides all of the nutritional information of a diet, all of the physical challenges of a workout routine, and all of the support of a professional team.

No matter what level you're on, your lifestyle changes should include a robust physical component.

Let Your Lifestyle Changes Transform You

Of course, lifestyle changes do not happen overnight. It takes more than one “good week” to consider tweaks to your routine a lifestyle change.
lifestyle changes
But there are certain proven tactics that can help you achieve your goals.

By simply setting an achievable goal, with a set time limit and measurable benchmarks, you are one step closer to being successful at it.

Because all of these lifestyle changes are health and wellness oriented, it's important that you know of a deep and helpful resource that is at your fingertips.

FF30X is a full-fledged fitness program that was designed for busy fathers who want to regain their fitness. This professionally-led program is a regimented, but personalized, approach to overall health.

One of the best parts about the program is the community of fathers, just like you, who come along with it.

Your journey to sustained health does not have to be a solitary one. We are here for your questions, successes, and failures.

Your friend in health and positive lifestyle changes,

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

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

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

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information into lifestyle changes. Thanks for reading!


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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