7 Steps to Weight Loss for Men Over 40 Age
Why do most men above 40 find it really difficult to shed those extra pounds? Or to ask it in more relevant terms, why is this age of 40+ so vulnerable to fat accumulation and so hard for losing weight?
If you are over 40 years and facing challenges to slim yourself down, then the steps I am presenting in this article are tailor made for you. It might make you dishearten to accept, but let’s face it – with each passing year, your waist size goes up and your energy level comes down.
So the key question is: what is really going on? How can we turn this process around?
Starting in our early 40s, our bodies go through a series of changes that profoundly affect digestion, metabolism, and other bodily functions. Researchers have found that as we age, a reduction in testosterone level, decreased muscle mass, and a significant slowing down of metabolism take place in our body. The result: an inevitable weight gain. In addition to that, today’s lifestyle is aggravating this problem even further.
However, there is no need to panic even if you have already tried some methods and techniques to lose weight. Let me assure you, you will get results. Just follow the following steps:
Let me assure you, you will lose your weight once you start following these steps:
1 – Excercise – Start Focusing On Cardio
Cardiovascular exercise aids in maintaining a healthy body composition. It is the ability to handle aerobically challenging situations of varying duration. By undertaking cardiovascular exercise, you can improve your heart rate in order to improve your body’s oxygen flow. Cardio exercise reduces total body fat and lowers waist and hip circumference, which are important markers of good health.
Cardio is essentially the ability of your body to supply the oxygen-rich blood to the muscles, subsequently allowing them to produce movements. The cardiovascular exercises that are carried out at higher intensities contribute to a healthy caloric burn. Which is why low intensity cardiovascular activities that are sustained for longer durations directly metabolize fats and carbohydrates.
2 – Eat Fat-Burning Foods And Avoid Fat-Storing Ones
Fat burning foods help burn calories or reduces calories intake followed by an ultimate decrease in cholesterol (LDL), Risk of DM & Obesity. Foods recommended burning fat are well on the top of lists of suggested food for a good diet.
Foods that are rich in fiber and protein are the most excellent kinds of food to consume if you desire to burn fat. You should lay prime emphasis on organic vegetables; pasture-raised meats, poultry, and wild-caught fish; pasture-raised eggs and grass-fed dairy.
I also find it beneficial to add in clean carbs like sweet potato and wild rice 1-2 times per week in the evening.
The following foods are very important in this regard:
- Celeries are very vital in burning more calories that food itself
- Take food that contains calcium nutrients
- Fiber-rich food curbs your appetite and thereby burns unnecessary body fat.
- Protein-rich food is essential in energizing body and reducing fat
- Avoid processed sugar and artificial sweeteners
3 – Build Muscles
Studies have suggested, the more muscle mass you have, the more effectively your metabolism burns calories. However, the fact also is aging process renders muscle loss, which is gradually replaced by fat. So, in order to acquire more calorie burning abilities, you have to work at it. You need to get enough protein, but a lot of low-carb diets overdo it. You should be eating far more leafy green and fresh veggies than you do meat. Get your meat from grass-fed or free-range animals whenever possible.
So, in order to acquire more calorie burning abilities, you have to work at it. You need to get enough protein, but a lot of low-carb diets overdo it. You should be eating far more leafy green and fresh veggies than you do meat. Get your meat from grass-fed or free-range animals whenever possible.
4 – Drink As Much Water As You Can
A significant amount of water can work wonders when it comes to reducing weight. It helps your liver to readily convert the body fat for energy purposes. Also, if kidneys are getting a lesser amount of water, it affects the productivity of liver, which could have serious consequences for the fat burning process.
Water also helps the digestion process, makes you feel fuller, and you function better all-around when you’re hydrated. For better health and results make sure you drink pure water. Always check the TDS level of water before drinking. If you drink impure water, it will make you sick and affects your body.
5 – Get More Sleep To Burn More Calories
Getting a good night’s sleep holds a paramount importance in resetting all of your activities. It is also an important factor in losing weight. It is a vital regulator of body weight and metabolism. According to some researchers, weight gain is linked to the action of two hormones – leptin and ghrelin. When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. As a result of that, you feel more craving for food. Moreover, sleeping makes your body metabolically active, which means increased fat-burning process.
When you’re sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. As a result of that, you feel more craving for food. Moreover, sleeping makes your body metabolically active, which means increased fat-burning process.
6 – Focus On Fuel-To-Energy Ratio Instead Of Dieting
Bodies of the people who are over 40 years gradually start accumulating weight because unlike body movements of young adults, their movements are restricted. As result, their body adapts to the new weight levels and tends to best hold onto it. If you are going through
If you are going through the similar predicament, here is what you should do: make slow and gradual adjustments to counter this trend. Try to figure out, which end of the fuel-in, energy-out equation to emphasize and when.
7 – Get Motivated
Without motivation, all of your efforts towards weight loss could go in vein. Staying motivated is the most elementary part of your health plan. You need to have a burning desire to put a logical end to your efforts. Get out and play with the kids. Find ways to make living healthy seem a lot more enticing than going around and eating junk foods all the time. Create an effective diet plan and stick to it until you notice some signs yourself.
Although, 40 is just a number and anyone can stay fit throughout his or her life. However, this age also rings a warning bell in your ears that it is about time you have started taking weight loss seriously. Even if you are obese above 40, all hopes are not lost. You can bounce back to life with a slim and fit body. The above steps tell you how you can possess one.
Keep doing exercises and stay fit and healthy. Share your body transformation experience with us and share these tips.