At 20, hitting the gym a few times a week and eating the occasional vegetable was enough to keep those abs chiseled. At 30, muscle definition was a bit harder to come by, but not exactly a pipe dream. And at 40, a friend mentions splitting dessert, and you’re in dad bod territory before you know it. Unfortunately, as we get older, our metabolisms have the tendency to take a vacation, grinding to a screeching halt and making it feel like weight gain and a bloated belly are inevitable conclusions. Research suggests that testosterone levels tend to decline as you round the corner toward middle age, taking your metabolism along for the ride. Even if testosterone replacement therapy isn’t in the cards, there are still plenty of ways to combat those hormonal changes that often accompany middle age, revving your metabolism and bringing your long-lost muscle definition back with it. Following our 40 tips for men who want to lose weight after 40 can get you back in shape in a hurry—and when you’re ready to turn your body into a lean, mean, fat-burning machine, make the best ways to boost your metabolism part of your routine!
She recommends piling vegetables over half your plate at every meal. Choose avocados, plant-based oils, olives, nuts, seeds, fatty fish, and nut butters to meet dietary fat requirements. Add them to your diet: Simply put, you can snack on berries straight. Researchers found that while body fat percentage decreased significantly for both resistance-exercise groups, systolic blood pressure and harmful LDL cholesterol decreased significantly in the HIIT group only. Snacking smarter is essential when you’re trying to shed those stubborn extra pounds after your 40th, but luckily, that doesn’t mean your food choices have to be bland. Bladder cancer is the fourth most common cancer in men, especially men over 50, according to NHS statistics. The easiest way to lose weight after your 40th is by adding some weight training to your routine. Researchers at the Harvard School of Public Health discovered that just 20 minutes of weight training a day slashed men’s risk of abdominal obesity as the years passed, while performing the same amount of cardio had no such benefit. Since your metabolism has slowed substantially by the time you reach age 50, you will likely have a harder time losing weight than you did when you were younger. Last Updated: March 29, British GQ.
55 men best for diet over
Men over age 50 have special nutritional concerns to attend to when dieting. At this age, you have a lower metabolism and a greater risk of cardiovascular disease, gout and prostate cancer than your younger counterparts, according to Eat Right Ontario. This means that whether you’re trying to lose weight, gain weight, or just stay healthy, you need to consume lower quantities of calories and cholesterol than someone of a less advanced age. Since your metabolism has slowed substantially by the time you reach age 50, you will likely have a harder time losing weight than you did when you were younger. Because of this, you’ll have to restrict your caloric significantly to lose weight at an acceptable rate. Take an inventory of the foods and drinks that you consume over a period of a week and use the applicable nutritional information to determine your average daily caloric intake. If your current intake is under 3, calories, aim to reduce it by at least , recommends the Centers for Disease Control and Prevention. If it’s more than 3, calories, aim to reduce it by up to 1, To accomplish this, begin by eliminating junk foods from your diet. Not only will this reduce your weight by one to two pounds per week, it may also prevent you from ingesting bad fats that could lead to cardiovascular problems.