Has the dreaded “middle-age spread” adding inches to your waistline? If so, you’re not alone. Sedentary jobs and slowing metabolisms cause many middle-aged individuals to gain weight.
It can be discouraging to find that the foods you ate in your youth without a second thought are now making the scale creep higher and higher. But you don’t have to take it sitting down! Here are some effective weight loss tips for men over the age of 40.
1. Adopt a diet plan that suits to your tastes and budget
You don’t have to sign up for those weight loss programs that provide the food for you. In fact, you’d be better served to learn how to prepare the food yourself.
When you were younger, your hormones did a lot to keep you healthy. After the age of 40, you will need to focus on good nutrition to get the same effect. Avoid starving yourself or limiting your diet too strictly.
You need vitamins and minerals now more than ever. Eat a variety of colorful vegetables, fruits, lean meats, and low-fat dairy products.
Increase your fiber intake to at least 30 grams a day for optimal digestive health. Dehydration can lead to stiff joints, aches and pains, so make sure you’re drinking 64 Oz of water each day as well.
2. Exercise at least 15 minutes a day
Add regular exercises such as brisk walking, running, swimming or dancing. Even doing chores around the house such as sweeping, vacuuming and mopping the floor (your wife would love that!) and washing the car are considered as exercises. Line dancing is also one of the best and more exciting ways to lose those calories! Just choose the ones you’d be more apt to do on a consistent basis. Consistency is key!
A 100 sit-ups a day might help you burn belly fat and develop strong abdominal muscles. The key to losing belly fat and develop the abs you have always wanted is to work your cardiovascular system by performing workouts that engage various muscle groups.
3. Set realistic goals
Weight loss is possible for people young and old, but the sad truth is that it might not happen as fast as you’d like once you reach a certain age.
Don’t expect a rapid reduction in weight. Instead, set a goal of 1 pound per week. Keep a food and exercise journal to track the number of calories you consume and burn each day.
If you’re doing everything right and still not losing weight, talk to your doctor to find out if underlying health problems or medications could be interfering with your weight loss.
4. Keep away from fried and deep-fried foods
These are practically dripping with fat. Although fish and chicken appear leaner than beef, these white meats contain more fat than when fried than beef does. Go for grilled or broiled food as this contains less fat after cooking. Don’t, however, avoid fat completely. Just use more healthy fat. Extra virgin olive oil is one of the good ones. Still, be conservative in the amount you use.
5. Take a lot of water
Drink at least six to eight glasses of water a day to keep your body hydrated. It also helps your body to eliminate body wastes more effectively. This is easily accomplished and there are a number of ways to do it. Keep a bottle of water near your workstation and remind yourself to drink a gulp or two periodically. Keep 5-oz paper cups near the water source and make yourself get up and drink two cups every once in a while. Keep a bottle of water in your car.
Discipline, motivation and persistence are better keys to successful weight loss than a rapid weight loss program. A sensible diet, light and regular exercises and nutritional supplements, when necessary, will give you the body you need. Click here to check out our online store.