The 2019 NFL season is finally here. And that means instead of hitting the gym like usual, you’re going to be spending a lot more time on couch with your buddies in front of your flat screen, rooting for your favorite teams and fantasy players. The face-stuffing, beer-drinking, sedentary lifestyle that comes with every football season might leave you feeling a little heavier than pre-season. But the guys who follow winning teams might have an unfair advantage. And no, we’re not talking about Tom Brady’s balls and Deflategate.

A new study has shown that fans of losing NFL teams are more likely to be fat. According to a study from the Journal of Psychological Science, after a loss, losing fans eat 16 percent more saturated fats and 10 percent more calories, while fans of winning teams are more likely to eat healthy. If your team’s coach is in the hot seat this year, like the Eagle’s Chip Kelly or Jeff Fisher from the Rams, you better hide chips and dip. If you’re all about college football, prepare for this season’s biggest matchups. Whatever the outcome, win or lose, you should still be getting in some reps and staying fit this season. Here’s how:

Commercials: Push Ups

When it comes to hanging with the guys, even the littlest things can turn into a competition. Who can pick up that girl? Who can drink more beers? Who has the nicest car? A little competition is healthy, so bring that same competitive spirit to your living room while you’re watching the game with your bros. During each commercial break, challenge your friends to a push-up contest. See how many you can do. Whoever does the most reps wins. There’s not exactly a prize, just bragging rights.

Halftime: Touch Football

If you’ve got a crowd at your place, take everyone outside during halftime and toss-around the ol’ pigskin during halftime. Split everyone up into even teams and play a game of touch football. Moving a little bit, getting your heart rate up and breathing in some fresh air after two long quarters of sitting inside is good for you. Just don’t go too hard, you don’t want to pull something.

Timeouts: Planks

Work your core and pass the time during each timeout of the game. Like pushups, this exercise will spark a little competition between all the guys. See who can hold the pose for the longest time, with proper form, until play resumes. A little ab work never hurt anybody. Exercising during time out breaks will also help you cut back on snacking

Catch the Game at the Gym

For fitness junkies who are serious about breaking a sweat on game day, head to the gym and flip on the TV. Whether you’re using your home gym or you belong to a member’s only club, breaking a sweat and getting some cardio in while watching TV actually makes the exercise feel easier. A study from the University of North Carolina found that people who watched a video while working out had perceived less exertion. And, another study from the Journal of Behavioural Science showed that people who worked out in front of a TV actually exercised longer than people who weren’t watching. 🙂