Weight gain is common for many over 40 years old. Losing weight after 40 may seem like more of a challenge than it was in younger years, but that doesn't mean you are powerless to do anything about it.
Men often notice a few extra pounds gathering once they hit their 40s, especially around the middle. Being busy with family and work can make it hard to keep a regular gym schedule. Maybe you're grabbing fast food more nights a week than you care to admit. Hey, it happens to the best of us.
But if the scale has been creeping up and you're noticing a decrease in your energy, if your clothes aren't fitting the way they used to, and if your doctor has gently suggested some "lifestyle changes," it may be time to bid those extra pounds goodbye.
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Is Losing Weight More Difficult For Men Over 40?
It’s true that some factors, such as a decline in muscle mass, can make losing weight challenging after 40. Muscle tissue burns a higher number of calories than fat tissue does, so even minimal muscle loss can make a difference. Having excess fat can also lead to lower testosterone levels, which lowers metabolism.
With that said, it's important to know that there are misconceptions about weight loss. First, it’s not impossible or too difficult for you to lose weight after 40. Secondly, there is no secret approach to weight loss that’ll cause the fat to magically disappear. But with the right fitness regiment, diet, and commitment to a healthier lifestyle, anyone can reach their goal.
If you're wondering how to lose belly fat and get healthy, the answer is simpler than you think.
Weight Loss Solutions For Men Over 40
The trick to losing weight after 40 is to stack the deck in your favor. Some of the tips below may surprise you, but they’re all proven healthy weight loss methods for men.
Get More Sleep
Yep, it really is that simple. Sleep deprivation makes it harder for you to lose weight. Adjusting this one thing can make such an impact on weight loss. Far too many men don't realize the reason they aren't losing weight—despite diet and exercise—is because they don't get adequate sleep.
As you sleep, your body goes to work repairing tissues and regulating hormones. Disrupting sleep impacts the regulation of hormones and tissue repair and results in stress, muscle loss, and, ultimately, weight loss prevention. Not to mention, lack of sleep may increase insulin resistance, increase stress, lower energy, and can trigger overeating.
It's easy to see how getting the right amount of shut-eye can help you stay healthy, happy, and fit. If you’re struggling with this, here are some tips to help you get better sleep:
- Hit the sack half an hour earlier than usual.
- Avoid electronics for an hour or two before you go to sleep, or at the very least use a blue light blocker on your devices.
- Avoid caffeine after 3 pm.
- Don't eat anything too heavy in the hours before you go to bed, keep snacking light and sugar-free.
- If you are still struggling, talk to your doctor about seeing a sleep specialist.
Stay Hydrated
Most people don't know how quickly they become dehydrated. When you’re even mildly dehydrated your performance levels may be lower as well as energy levels, and cognitive function. If you’re feeling sluggish, sore, and scattered throughout the day, ask yourself if you've had enough water.
A simple way to stay hydrated is to carry water with you and take frequent hydration breaks. It’s as easy as setting a reminder on your phone and making water your go-to beverage. Keep in mind, if you are indulging in alcohol, drinking a lot of caffeine, or are spending time in a dry climate, you’ll need to increase your water intake.
Reduce Processed Foods
It's not just about how much you eat, it's the quality that counts. Processed foods, like those, often found boxed, frozen, and packaged often contain excess sodium, sugar, and fat, making them a huge part of the problem. Give yourself healthier choices by swapping fast food and microwave meals with fresh, whole foods. You’ll find it easier to reach your goal weight with fresh food.
Try Intermittent Fasting
Don't let the word "fasting" scare you. Intermittent fasting is a great way to lose belly fat and increase energy levels. There are different levels of fasting and you can easily start slow and work your way up. To start, you can do a 12:12 fast, which simply means going twelve hours without eating. If you are sleeping for eight hours a night, then that means you are technically only going four hours without eating. So if you don't eat after 7 pm, and don't eat until 7 am, you've successfully fasted. You can work up to a 18:6Â fast if you want to increase your results.
Build More Muscle
There's nothing wrong with hitting the treadmill or doing other cardiovascular exercises, but if you aren't strength training, you are missing out on one of the most powerful ways to transform your body. Weight training builds muscle, and muscle helps you burn more fat. If you are new to strength training, some resources can help you online and some gyms offer a complimentary personal training session to help get you started.
Stay Positive
Staying positive is another tip to keep in mind. Weight loss is a journey. It may take some time to see the results you are looking for, but if you keep at it, you will be successful. Remember to get plenty of rest, stay hydrated, eat whole foods and build your muscles. You will be feeling and looking better in no time.
Mdrive Can Help
No matter how you want to regain your drive and tackle that weight loss, Mdrive is here for you. With a variety of supplements to help support your health and wellness, you’ll find one tailored to be just what you need. Shop online now or take our quiz to find the perfect supplement for you!
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