Trim down your social media “feed.”

Trim down your social media “feed.”

As if Mark Zuckerberg doesn’t have enough reason to feel guilty, Facebook could also be insidiously filling you out. If certain friends and family members are constantly sharing food porn and decadent recipes, their posts could be fattening up your space.

“How much time are you spending on those posts? Take notice if you find yourself getting hungry just looking at them,” Dr. Hassink says.

If you are, then hide, snooze, or unfollow the worst offenders. Likewise, trade all those craft breweries and barbecue joints you follow for sites that deliver positive reinforcement, such as @mealprepdaily, @wickedhealthy, @besmarteatsmart, and Men’s Health’s very own @guygourmet.

3. Tweak your grocery list.
A common belief is that eating healthy costs a lot. Not true, says Adam Drewnowski, Ph.D., director of the University of Washington Center for Public Health Nutrition.

Research shows that the healthiest diets—ones rich in fruits, vegetables, fish, and nuts—cost only $1.56 more per day (that’s $10.92 per week) than the least healthy diets—processed foods and meats, refined grains.

In fact, stocking your world with nutritious choices needn’t cost anything extra. Swap the ten bucks you’re currently dropping on cold cuts, bread, and chips for a pound of fresh strawberries ($3.99), an avocado ($1.50), a bag of romaine ($2.60), and two single-serving containers of Greek yogurt ($1 each).

Drewnowski calls this an “economic intervention,” a conscious spending of $1.56 a day on healthy foods instead of fattening, carb-filled ones that will pay off with gradual weight loss.

4. Declare war on one junk food each month.
Diets fail because guys make too many changes too suddenly and try to do it all on their own. So try getting everyone in the family to agree on voting one junk food out of the house each month.

Eliminating sugary drinks is an obvious place to start. “Sugar-sweetened beverages add a lot of unnecessary calories to our lives, and they are not nutritious,” says Dr. Hassink.

If anyone balks at the idea, suggest tapering consumption week by week. Then next month, after you’ve lost your taste for sweetened beverages (and you will), boycott another unhealthy food. The support of other people makes it easier.

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