Maintaining a healthy weight and beautiful body shape can be difficult at any age, but after 40 years it is even more difficult. And this applies not only to women, but also to men. Many representatives of the stronger sex notice that with age, despite the invariance of eating habits and the level of physical activity, fat deposits begin to appear, which rather quickly hide the former press cubes. At the same time, it becomes more and more difficult to get rid of the stomach.
Why this happens, how to lose weight for a man after 40 years and stay in great shape until old age, our portal will tell in this article.
- Why is it easy for men over 40 to gain weight, but difficult to lose weight
- How to lose weight for a man after 40: step 1 – normalization of testosterone levels
- How to lose weight for a man after 40: step 2 – metabolic acceleration
- How to lose weight for a man after 40: step 3 – correction lifestyle
Why is it easy for men over 40 to gain weight, but difficult to lose weight
Both women and men face the problem of extra centimeters at a certain age. At the same time, it is worth remembering that weight gain may be the result of certain disorders in the functioning of the body associated with diseases, therefore even a healthy person who does not have any complaints should undergo regular preventive examinations with a doctor.
80% of success in maintaining a healthy weight depends on a balanced diet that meets the needs of your body.
While the genetic factor plays a role in the physical condition of the body, there are major age-related changes that explain why it is more difficult for men to lose weight after 40 than at a younger age. These include:
How to lose weight for a man after 40: step 1 – normalization of testosterone levels
According to experts from the University of Maryland, men have more fat cells in the abdominal area than women. This feature is explained by evolutionary principles: the representatives of the stronger sex had to travel long distances in order to get food, therefore they have "at hand" there had to be a power source.
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At the same time, excess fat in the abdomen – one of the main indicators of cardiovascular disease. Testosterone, which declines in men after the age of 40, helps prevent the accumulation of excess belly fat, so care must be taken to increase the amount of this hormone in the body.
Here's how to do it:
- With the help of food. Particular attention should be paid to omega-3 fatty acids (salmon, tuna, avocado, olives). Healthy fats should make up 20-30% of your daily diet. Equally important for men is getting enough zinc (oysters, lamb, poultry, nuts and seeds, brown rice, legumes, yogurt). Try not to abuse alcohol – it negatively affects testosterone levels and overall health.
- Through exercise, especially squat, strength training, bench press.
- Through stress minimization and healthy sleep.
Normal testosterone levels – an important factor in weight loss for men over 40.
How to lose weight for a man after 40: step 2 – metabolic acceleration
Metabolism slowdown – another reason why it's harder for men to lose weight after 40. The body burns fewer calories than before, so the unused "fuel" accumulates in the form of fatty deposits. There are many tips to speed up your metabolism, but there are 2 basic principles that will help balance the amount of calories consumed and burned:
1. Diet: mostly protein (but don't forget healthy fats and carbohydrates), frequent small meals, regular water, green tea, spices (e.g. cayenne pepper).
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2. Exercise: is needed to build muscle because the – metabolically active tissue that expends the lion's share of energy.
It is also important to remember that a slowdown in metabolism can be a consequence of hypothyroidism, i.e. underactive thyroid gland. To exclude this factor as the cause of overweight problems after 40 years, contact an endocrinologist.
It is also important to remember that a slowdown in metabolism can be a consequence of hypothyroidism, i.e. underactive thyroid gland.
How to lose weight for a man after 40: step 3 – lifestyle modification
In general, the information above is about a lifestyle change plan that helps many men lose weight and maintain a healthy weight after age 40. Therefore, to summarize, estet-portal.com will once again give the basic principles that the stronger sex should adhere to, to keep an excellent shape at any age:
- physical activity: focus on strength training, brisk walking, short-term high-intensity exercise, push-ups, squats;
- nutrition: quality of products, amount of nutrients, balanced diet and frequency of eating – important factors to consider for men (as well as women) who want to stay in shape before and after 40;
- healthy sleep: if you can't get enough sleep, your body won't be able to function normally because it doesn't have time to recuperate; also lack of sleep is fraught with hormonal changes, which entail weight gain;
Stress management: scientists have been talking about the dangers of stress for the figure and health for a long time, so practices that allow you to relax should become part of your daily schedule (for example, meditation, yoga, massages).
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It is more difficult for a man to lose weight after 40 than at a younger age, but you can always stay in shape, given the age-related changes that occur in the body and adjust your lifestyle in accordance with the needs of your body.
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