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Health Tips For Men: 15 Lifestyle Changes That Actually Work

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

health tips for men
When most people take a look themselves in the mirror, it’s true that they'll likely find some aspect of their body they don’t like. But, what the reflection will not show you, is how healthy you really are.

health tips for men - man in mirror self imageSkinny people can be less healthy than overweight people. The simple fact is that it doesn’t matter what you look like, you need these inspirational health tips for men.

I know what you’re thinking. Being healthy is hard work! You’ll need to start monitoring your calorie intake, exercising every spare second, and avoiding all the foods you enjoy.

It’s true you’re going to need to make some lifestyle changes. But, you should still enjoy your life and your food! Start making small changes today with these healthy tips for men and you’ll build habits that will make you healthier without ruining your enjoyment of life!

It really is possible, just take it one tip at a time.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Tip #1 – Start Losing Weight

Although thin is not necessarily healthier, losing weight is a great starting point to improving your health, and something that most men could benefit from.

best way to burn fat for menThere are hundreds of diets to choose from but you can lose weight and improve your health very easily. Simply consider the foods you are eating by ditching processed foods.

Also, make sure every meal contains ½ plate of vegetables, ¼ plate of protein, and ¼ plate of carbs. It’s known as the perfect plate approach, which takes very little effort, and will help you to eat less.

If you’re finding it difficult to switch eating habits then start slow, just reducing the size and regularity of your meals. It will lower your calorie intake and help with weight loss.

Tip #2 – Get Regular Check-Ups

You may feel great but, as we age our risk of age-related diseases increases. Cancer, particularly prostate cancer, is a common issue in men over 50.

health tips for men - chronic heart failureGet to know your doctor and when you should be being tested. It doesn’t matter how great you feel, get yourself tested on schedule, it will help you to catch any issues early and get them dealt with.

Don’t forget that checkups are not just with your doctor, gum disease has been linked with an increased risk of heart disease, make sure you have regular dental checkups.

Looking after your dental health is just as important as the rest of your health. Check your records and book the following checks, especially if you’re over 50:

  • Prostate exam
  • Check for colon cancer
  • Annual eye exam
  • Thyroid Check
  • Bone density
  • Insulin levels
  • Any other test your health professional feels is relevant

It is also important to visit the doctor whenever you think something is not right, the sooner an issue is discovered the easier it is to deal with.

Tip #3 – Learn Your Family History

You should also start looking into your family medical history.

Your risk of several diseases, such as cancer or heart disease, is increased if you have a history of the disease in your family.

It’s time to speak to your parents and even the in-laws. You’re not just preparing a medical history for yourself, you’re doing it for your children.

Knowing your family history will allow you to take steps to improve your own health and reduce the risk of contracting diseases.

Tip #4 – Improve Your Diet

You’re going to need to look at what you eat. A diet of pizza and beer tastes fantastic but is not going to be any good for your waistline or your health.

Changing your diet is perhaps the most obvious of the health tips for men, but it's one that you need to get right.

As mentioned for losing weight, you should adopt the perfect plate approach to food.

The perfect plate gives all the variety you need for life, it’s easy to switch to, and it’s sustainable. You’ll be able to use it as a food guide for the rest of your life!

It’s not just easy to implement, you can even change your eating habits slowly. For example, prepare the food you want for the next 3 days in advance, using the perfect plate guidelines. Then, have a treat day when you consume your regular diet.

Repeat this and you’ll soon find that you don’t crave the treat day. But, even if you include the treat day, you’ll be improving your health as your eating habits change.

Tip #5 – Take Daily Exercise

Exercise is as important as food to a healthy life. Eating healthier foods will help you to lose weight and get all the nutrients you need.

Exercise builds core strength, muscle strength, reduce stress, and even boosts heart health.

The aim should be 30 minutes of exercise a day, at least 5 days a week. If you haven’t been exercising properly for a long time then this 30 minutes can simply be a brisk walk with your other half or your dogs.

If you’re looking for inspiration, check out this free workout.

Tip #6 – Consider HIIT Workouts

When time is limited, and it usually is, you may want to consider adding HIIT training into your daily schedule.

HIIT training simply means undertaking an activity for a short period, such as 30 seconds. During this time you have to put 100% effort in. You’ll then have a short break, perhaps just 10 seconds, before repeating the exercise. Ideally, you should do this for several minutes before switching exercise.

Research suggests that a short session of HIIT can be as effective as much longer cardio sessions. It also burns calories for longer after you finish exercising, compared to cardio-based exercises.

You’re not just boosting your health, you’ll be burning calories and torching the fat!

Tip #7 – Check Your Stats Regularly

You may already be someone that loves to jump on the scales every week. This can be inspiring, except when the scales stop moving!

doctor weighing man sleep and weight lossGetting healthier and adopting the best health tips for men doesn’t necessarily mean losing weight. You could be burning fat and building muscle, in effect your weight may stay the same!

Fortunately, you can verify your progress by taking regular measurements to supplement the figures on your scales.

Measure the following, you’ll see the figures change as your health improves:

  • Waist
  • Thighs
  • Arms
  • Chest

Your waist is likely to be shrinking but the other parts of your body may be getting bigger as you’re building muscle.

Tip #8 – Monitor Alcohol Consumption

how to lose 10 pounds in 2 weeksAlcohol is one of the great pleasures in life and no one is suggesting that you should give it up. However, you should consider how much of it you drink and whether it’s a good idea or not.

  • Beer 12oz – 145 calories
  • Red wine 5oz  – 125 calories
  •  Vodka 5oz– 96 calories
  •  Brandy 5oz– 115 calories
  • champagne 5oz – 96 calories

Drinking in moderation is deemed to be good for your health, this means 2 or perhaps 3 glasses of wine a day. But, drinking too much is simply going to increase your calorie intake.

Tip #9 – Quit Smoking

Cigarettes have chemicals in that get into your bloodstream, these chemicals can then cause an array of different cancers, not just lung cancer. In fact, smoking has also been linked with an increased risk of heart disease.

Stop Smoking - Health Tips For MenYou may be surprised to find that almost half the deaths from 12 different types of cancer are caused by smoking.

It’s time to quit.

If you can’t stop straight away then use Nicorette patches or try to reduce your usage over a period of time. The method of stopping doesn’t really matter, simply set yourself a reasonable goal to have given up altogether.

It will be tough at times but your health is worth it.

You should note that if you decide to vape instead of smoke, the long term health risks are still being established.

e-cigarettes are generally lower in harmful toxins than traditional cigarettes. However, some high voltage ones can actually contain more formaldehyde than standard cigarettes.

Other ingredients in some e-cigarettes have been linked with popcorn lung.

The best choice for your health is to stop smoking or vaping.

Tip #10 – Sleep For Longer

Sleep is essential. In fact, this could be said to be the most important of all the health tips for men, if you don’t sleep your body will eventually shut down!

man sleeping - health tips for menIn more normal terms you need between 6-8 hours every night, this will allow your body to recover, repair, and balance hormones.

Getting enough sleep can help to reduce your appetite, preventing you from overeating or eating the wrong things.

Sleep deprivation will increase the risk of an array of chronic health issues, including diabetes, high blood pressure, and even obesity.

Adjust your bedtime now to ensure you’re getting the sleep you need.

Tip #11 – Plate Everything

If you’ve ever sunk in front of the TV with a bag of popcorn to watch a movie, this health tip for men is for you!

Eating straight from the packet means you have no portion control. In short, you’ll eat much more than you should. Has there ever been any popcorn left at the end of the movie?

To get around this and improve your health make sure you plate everything, whether it’s a meal or a snack.At least you’ll know what you’re eating.

Tip #12 – Drink More Water

glass of ice waterWater is essential to all forms of life, it fills your cells, allowing them to communicate with each other.

It also flushes out toxins and ensures your body is working properly.

You should aim to drink approximately 2 liters of water a day, starting every morning with 16-32oz (1-2 glasses).

Water lubricates your joints and helps you to maintain your temperature! Drinking it is important, but this is one of the health tips for men you already know about!

Tip #13 – Add Green Tea To Your Daily Routine

Green tea is known to boost your health, simply drink 1 or 2 cups a day.

The antioxidants in green tea are known to help protect your body from disease. In addition, green tea is thermogenic. This means it raises your core body temperature, your body must respond by burning calories to reduce your temperature back to normal.

In effect, you’ll be helping to control or even lose weight, simply by drinking some green tea.

Tip #14 – Keep Your Mind Active

Don’t forget, health is about more than physical fitness. You also need to keep your mind healthy. The easiest way to do this is to challenge it on a regular basis.

man visualizing - health tips for menCrosswords, puzzles, learning new skills, or essentially anything that taxes your brain on a regular basis will help to ensure it continues to function at full potential.

Keeping your mind active is just as important as any of the physical health tips for men in this guide.

Tip #15 – Practice Safe Sex

This is one of the health tips for men that is often overlooked. However, if you have multiple partners, it is essential.

Prevention is always better than cure. In this instance, prevention means using a condom when sleeping with different partners. It can prevent you from contracting a disease which could seriously affect your long-term health.

Small Changes For Long Term Habits

If you’re looking to improve your health then you need to change your current habits. However, the human body is very good at adapting and resisting change.

Instead of shocking your system with a multitude of changes, utilize one tip at a time, until you have implemented all of them.

Taking time to adapt and integrate these changes into your lifestyle will help you to create healthy habits for the future. That’s something you’ll always be grateful for.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Make The Most Of Your Health Tips For Men

It’s a lot easier to make permanent, healthy changes to your lifestyle if you have the support and accountability of those around you.

You can get both from your family, friends, and the community here at the Fit Father Project.

We’re a band of Brothers who are all striving for the same goals as you. Join FF30X today and be inspired by the success of others; they’ll support you through the 1-day meal plan, the daily challenges, and even mastering the free workout.

But, they’ll also make you accountable. The knowledge that you have to let others know how you’ve done each week is usually enough to keep you on the straight and narrow.

Join us, start implementing these health tips for men today, and become the man that you know you can be!

Your new friend & health coach,

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.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*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 health tips for men.


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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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