Fitness Guide: Weight Loss Over 40 Male
As the saying goes, life begins at 40, and this is basically true to all males who need to start exerting more effort and discipline to achieve a successful weight-loss journey at this stage in life.
When one is at 20 years old, hitting the gym and eating healthy is enough in achieving the desired fitness goals. As we grow older, especially at 40 years old, slower metabolism and several lifestyle changes could affect our fitness and health. In this article, we will discuss the different weight loss over 40 male tips and tricks that you need to try to achieve your desired fitness goal.
- Start the day with an apple.
This is the easiest and most practical weight loss over 40 male tip that you can follow. They say an apple a day keeps the doctor away, but in fitness, an apple a day keeps the weight at bay. Starting your meal with a medium-sized apple gives you about 4.5 grams of fiber. This is enough to keep off the unnecessary gas and bloating that you feel in your stomach.
Apple also contains pectin, a fiber which is rich in good bacteria such as lactobacillus and bifidobacteria. These bacteria can help in boosting a person’s metabolism that could directly impact his weight. Red apples are also known to be rich in quercetin, a phytochemical that can help in reducing arthritis-related sickness. It also contains resveratrol which is good for controlling belly fats.
- Wake up early.
When you are age 40 and is on a weight-loss journey, it is important for you to wake up early. Research has shown that catching early sunlight while incorporating regular fitness routines can indirectly affect your BMI and weight. Getting some early exercise can also help in normalizing your circadian rhythm, thus boosting your metabolism and resting period.
- Reduce your alcohol intake.
This is another practical weight loss over 40 male tip that can easily be done. Although a lot of male at age 40 ignore this, cutting your alcohol intake can be beneficial to your overall health status. This is because too much alcohol intake can damage and strain numerous organs of the body, specifically the liver, and can also affect your hormones.
Alcohol can also contribute additional calories to your body that will definitely affect your weight-loss journey.
- Prioritize fish in your meal.
Fish is rich in omega 3 that can help in reducing inflammation linked to obesity, type 2 diabetes, dementia, and heart disease. A fish-based meal can also combat weight gain that is related to aging and other health-related issues that a person normally encounters in the middle age.
- Add a weight training exercise.
A lot of fitness gurus have openly said that adding a weight training exercise in your lifestyle is the easiest way to lose weight. Research from the Harvard School of Public Health has indicated that adding a weight training routine daily for at least 20 minutes can reduce the risk of having abdominal obesity as the years go by. Adding those muscles can also make you strong and can reduce the risk of debilitating fracture.
- Avoid refined carbohydrates.
Doughnuts, bagels, pastries and other foods that are rich in carbohydrates must be avoided at all cost when you are 40 years old or above. The simple reason is metabolism which tends to slow down as we grow older. Instead of eating these foods, you should consume more fruits, vegetables, and whole grains.
- Incorporate eggs in your breakfast.
Eating some eggs early in the morning can be beneficial to your fitness and overall health. A study that was published by the International Journal of Obesity revealed that people who consume eggs in their breakfast tend to lose more weight than those who take high-carb breakfast. Do not be worried about your cholesterol as you can even take 3 eggs a day and still keep your cholesterol profile controlled.
- Make an effort to count your calories.
At 40 years old or above, our metabolic rate tends to slow down, causing us to quickly become overweight. By calculating and knowing your calorie intake, you are giving yourself a chance to lose weight even at an advancing age.
Losing weight at age 40 can be a difficult task to do. However, with the tips above, being healthy and fit at an advancing age can be achievable in no time.