In this report I will talk all about the ways you men can lose and maintain your weight after 40
The 5 Best Ways to Lose Weight After 40
In your teens and 20s, it used to be that you could eat hamburgers every night for a week without a lot of fallback from your body in the form of extra pounds. In your 40s, not so much. Maybe you’re even eating much better now, but weight is still accumulating.
It’s usually not just due to losing muscle mass over time. Numerous factors can sneak up on you and help you gain or hold onto weight, including your lifestyle, your food, your biology, and your sleep habits. The good news in that is that there are also numerous ways to tackle getting your weight to where you want it—you don’t have to force yourself into one approach, and you get to choose what works for you.
When men become overweight and obese, they tend to have a drop in testosterone that leads to a drop in energy and more retention of adipose tissues (fat). The excess adipose tissue drives testosterone down. Researchers do know that testosterone decreases with age and that less testosterone can cause a decrease in muscle mass. But scientists still wonder if the weight gain that both men and women face is caused more by hormonal changes or by changes in activity levels.
Now taking testosterone isn’t usually the answer. That’s not the underlying problem. Once we normalize the weight, the testosterone normalizes. The rules for achieving or maintaining a lean fit physique don’t necessarily change as you get older. But there are some considerations that you should take into account if you want to slim down in your 40s or beyond.
Instead of looking to testosterone first, try these other, more effective strategies to hack your biology and lifestyle and lose weight after 40. Use these tips to lose or maintain your weight as you age.
Below Are The Weight Loss Tips For Men
1) Get stronger
Starting in your 30s, you can lose three to five percent of your muscle mass each decade if you don’t stay active. Note the last part of that point: “If you don’t stay active.” As you get older, there’s a lot of competition for your time and energy.
You can maintain that muscle or regain it with a regular strength routine—meaning you do moves that hit the major muscles of the body at least twice a week.
Why that’s so important: The more muscle we have, the more calories we burn. Even if it doesn’t actually help you lose weight, it can help keep you from gaining it—along with all the other good things it does for your body, mind, and life. Lots of over-40 guys like HIIT (High Intensity Interval Training), since its compressed time frame ends up having a low impact on your schedule.
That doesn’t mean you should only strength train; aerobic activity is helpful, too. But supplementing your Spin/run/row/elliptical routine with strength training is essential.
2) Don’t Force Yourself To Do The Most Popular Plan
There are many eating patterns that can be used to lose weight. Many have evidence behind them, whether that’s Keto, Paleo, Mediterranean, Vegan, or anything else. Interestingly, there’s not as much research on what works for men as there is on women, but for men, sometimes it’s as simple as shortening the time in which you are eating to an 8- to 10-hour window a day. Even something as straightforward as not eating after 6 PM can make a big difference.
If you prefer a specific plan with specific rules, make sure it goes with your lifestyle, which, for most guys, gets increasingly complicated in your 40s with more responsibilities at work, with your family, and maybe even with your aging parents. A vegan diet can be hard to do in a healthy way if you live a grab-and-go existence. Meal preparation is going to be a challenge if you’re never home long enough to cook. Don’t just pick what worked for a friend; pick what’s likely to work with your busy, over-40 lifestyle.
A nice meal of salmon plus some grains and a vegetable and a salad can give you a lot more volume than a Shake Shack stop would, and would give you more of a sense of being full afterward. When it comes to the high-quality diet nothing is bizarre—we know that lean protein, whole grains, fruits, and vegetables are constant no matter how the guidelines for healthy eating have changed over the years.
3) Check your medications.
Sometimes the medicines you’re taking for other issues, such as high blood pressure and antidepressant meds, can increase your weight or keep you from losing it. Ask your doctor if your weight concerns could be side effects of the prescriptions you’re getting filled. Often, there are other formulations that can be effective but wouldn’t have those side effects for you.
4) Make sure you’re sleeping well
Sleeping enough is important, and if your lifestyle is making you cheat sleep, then think about what you can do to get enough. Sometimes, however, biology is keeping you from enough shuteye, and it’s imperative to solve that. Untreated obstructive sleep apnea can lead to additional weight gain. If you are making all the right efforts to get restorative sleep and still don’t feel restored, consider seeing a sleep doctor, who can drill down on the problem and help you find some solutions.
5) Cut Back On Alcohol
Now that the “not drinking” thing is trendy, it’s easier to find alcohol-free options. Less alcohol not only means you’re drinking fewer calories, it can also mean fewer late-night bowls of ramen or plates of double cheeseburgers on the way home from happy hour. Today, it’s also easier to maintain a social life when you’re not overdrinking, since there’s the new perception that you’re not saying no to a beer or five; you’re part of a “movement.”
6. Other Things To Consider
Maintaining a lean fit physique doesn’t necessarily change as you get older. But there are some considerations that you should take into account if you want to slim down in your 40s or beyond. Use these tips to lose or maintain your weight as you age.
- Connect with your doctor. Your expanding waistline may put you at risk for certain health conditions, including heart disease. Get regular check-ups and ask your doctor key questions about the way that your weight affects your health. If you get rid of belly fat, you may improve your chances of living a longer, more active life. Excessive belly fat is associated with higher incidences of heart disease and high blood pressure.
- Focus on body fat percent. Don’t throw away your bathroom scale, but fat-loss expert and best-selling author Tom Venuto suggests that you worry less about weight and focus more on body composition. Learn how to check your body fat percent. Then try to maintain more fat-free mass to stay active and maintain a healthy metabolism.
- Build muscle. What’s the best way to improve your body fat percent? Build muscle! “Resistance training for life is a crucial part of the solution,” says Venuto about maintaining a healthy weight as we age. He says that some people find it easy to lose weight as they get older, but maintaining muscle mass is really the key to keeping your body lean and healthy.
- 2 Building muscle is important, but don’t forget to do activities that get your heart pumping. Recommendations for the amount of exercise you need depend on your goal and can vary from 150 minutes per week to over 250 minutes per week. Change the duration of each workout to reach your goal and keep your body strong enough for sustained activity.
- Incorporate functional training. If we gain weight because we become less active, as many researchers believe, then one way to minimize weight gain is to increase our daily activity. Functioning training improves our ability to carry out activities of daily living, which can help us burn calories through non-exercise activity thermogenesis and stay lean. Functional training also assists with independent living as you get closer to the centennial age.
- Maintain healthy habits. As we age, it can get easier to let go of the routines that keep us healthy. For example, poor sleep may affect your food choices during the day. And if your alcohol intake has increased, your waistline may have gotten bigger because of it. Take time to evaluate and build healthy habits that improve your longevity.
- Evaluate important relationships. Has your marriage been affected by a change in your weight over time? Has your sex life changed because of your size? Do you avoid active family activities because you’re too big? Facing these relationship issues may give you the incentive you need to make healthy changes and slim down.
- Stay positive. Pete Thomas lost enough weight to win a Biggest Loser challenge. He says that you need to learn to believe in yourself to slim down successfully. “If any man or women believes it will be really hard or impossible to lose weight then that becomes a self-fulfilling prophecy and even getting started with healthier habits becomes a chore.” He says the worst possible thing to do is to not even attempt to change.
If you are overweight and getting older, don’t use your age as an excuse to give in. Weight loss for men over 40 is possible and provides countless benefits if you are currently carrying extra pounds. Stay active, stay connected with your doctor, and stay smart to get and keep a healthy body for life.
That’s all for now.
More about Type 2 Diabetes in coming reports.