Cover photo by Victor Freitas on Unsplash
Embarking on a weight-loss journey after 40 seems daunting, but with the right approach, it’s achievable.
Here’s a comprehensive guide for men who want to lose weight, overcome age-related challenges, and work towards a fitter, healthier self.
I’ve tried it myself, and I’m delighted with the results.
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Check Your Hormones
As you get older, hormones such as testosterone, thyroid, cortisol, and insulin play a big role in weight loss, as they can alter your metabolism, appetite, and energy levels.
Testosterone peaks during adolescence and early adulthood and gradually declines by around 1% per year after 40.
In 2007, a study found that amongst 1,667 men aged 40 and above, each one-point increase in BMI (body mass index) was associated with a 2% decrease in testosterone concentration.
In addition, 2008 research discovered that waist circumference was a stronger predictor of low testosterone values compared to BMI.
There’s a strong connection between testosterone deficiency, elevated oestrogen levels, and weight gain in men.
Talk to your doctor if you suspect your hormones are out of balance. You might need medication or supplements to restore your hormonal harmony and boost your weight loss.
Build Muscle Mass
Even at rest, muscle burns calories, so the more muscle you have, the higher your metabolic rate, and the easier it is to lose weight.
To build muscle, do strength training at least twice a week, using weights, resistance bands or your own body weight. Focus on the major muscle groups, including your chest, back, legs, and arms, and vary your exercises to avoid plateaus.
Check out this YouTube videos with great workout routines for you.
Eat More Protein
Muscle growth and maintenance are the main functions of proteins. Also, they keep you full and satisfied. As well, proteins have a higher thermic effect than carbs or fat, meaning that it takes more energy to digest and absorb them.
Aim for at least 0.8 grammes of protein per kilogramme of body weight every day, and choose lean sources such as chicken, fish, eggs, dairy, beans, and nuts.
Check out this chart:
Cut Back on Sugar
The primary culprits of weight gain are sugar and refined carbs, since they spike your blood sugar and insulin levels and make you crave more food.
Apart from having little nutritional value, when consumed in excess, these substances can trigger a series of undesirable actions.
Inflammation
When you consume sweets, your body experiences a rise in glucose. In response, it releases pro-inflammatory molecules called ‘cytokines’ into the bloodstream.
A swollen body leads to health issues, including arthritis, heart disease, and even cancer.
The persistent irritation impacts your insulin sensitivity, further exacerbating weight gain.
Oxidative Stress
It happens when there’s an imbalance between free radical production and your body’s ability to counteract their harmful effects using antioxidants.
Sugar and refined carbs contribute to this by generating excessive free radicals, which might damage cells, proteins, and your DNA. The long-term consequences are premature ageing and various chronic diseases.
Imagine you are 45 but look 65. That’s not good whatsoever.
Insulin Resistance and Metabolic Syndrome
In this cycle of spiked blood sugar levels and inflammation, your cells no longer respond to insulin effectively. This can be a precursor to type 2 diabetes.
As insulin is a key hormone in regulating metabolism and energy storage, insulin resistance hinders your shedding-pound efforts.
Instead of sugar and refined carbs, opt for complex carbohydrates high in fibre and low in glycemic index, such as lean proteins, whole grains, fruits, vegetables, and legumes.
Drink More Water
Water is vital for every function in your body, including weight loss, helping to flush out toxins, regulate your appetite, hydrate your cells, and improve your digestion and metabolism.
Drinking enough water also prevents liquid retention and bloating, which makes you look heavier than you are. Aim for at least two litres per day, or more if you exercise or sweat too much.
To Stay Hydrated:
1- Use smart bottles, smartphone apps (MyWater, Daily Water), or set alarms on your phone to remind you to hydrate at regular intervals.
2- Keep a bottle or a glass visible at your workspace or wherever you spend most of your time.
3- Establish a hydration schedule by associating water intake with everyday activities: after waking up to kickstart your metabolism; before and after meals to aid in digestion; and before and after exercise to retain proper hydration.
Manage Your Stress
Life and work pressure can, for sure, sabotage your weight-loss efforts. When you’re stressed, your body produces more cortisol, a hormone that stimulates your appetite and promotes fat storage, especially around your belly.
At the same time, stressful circumstances make you reach for high-calorie comfort foods. Stress, obesity, and stigma form a vicious circle where stress prompts obesity, which in turn leads to stigma, creating more stress.
In 2015, a study revealed that our bodies metabolise slower under tension. Participants who reported stressors during the previous 24 hours experienced this metabolic slowdown.
Another one in 2022 explained the mechanisms through which stress causes weight gain, and epidemiologists showed a relationship between stress and becoming heavier.
To manage your stress, try relaxation techniques, including meditation, yoga, breathing exercises, or massage. Consult a professional if the condition persists.
Through exercise, I’ve found relief from anxiety and stress.
Get Enough Sleep
Another crucial part of weight loss that people overlook is sleep. When you don’t have the necessary rest, your organism produces more ghrelin, a substance that increases your hunger, and less leptin, a hormone that signals your satiety.
On top of that, a lack of nighttime peace lowers your energy levels and motivation to exercise and make healthy choices.
Focus on 7 to 9 hours of quality sleep per night and avoid caffeine, alcohol, and screens before bed.
Here Are a Few Tips:
1- Go to bed and awake at the same time every day, even on weekends. This regulates your body’s natural sleep-wake cycle.
2- Develop a pre-sleep routine, such as reading a book, taking a warm bath, or listening to soothing music to signal that it’s the moment to wind down.
3- Stay away from screens at least an hour before bed, as the blue light emitted interferes with your dreamtime.
4- Make sure your room is dark, quiet, and at a comfortable temperature.
5- If possible, invest in a first-rate mattress and pillow.
6- Heavy meals cause discomfort and indigestion. Avoid them for no less than 120 minutes before going to bed.
7- Limit caffeine and alcohol in the hours leading up to bedtime.
If you have already tried the above tips and still struggle with sleep, consider consulting a specialist.
Watch Your Portions
One of the simplest yet most effective ways to ditch extra kilos without feeling deprived or hungry is to control the amount of food you consume. Many people tend to overeat because they don’t pay attention to how much they put on their plate or how fast they eat.
To watch your quantity, use smaller plates and bowls, serve yourself only one helping, chew between 15 to 30 times, and stop when you’re 80% full.
Fuel Your Body Regularly
Eating more often helps you lose weight by keeping your blood sugar and insulin levels stable, preventing hunger pangs and cravings, and boosting your metabolism.
However, this doesn’t mean you should snack all day or eat whatever you wish whenever you want. You still need to check your calories and choose high-protein, wholesome foods, fibre, and healthy fats.
Here are 12 advisable snacks:
1- Greek Yoghurt: a significant source of protein and probiotics
2- Hard-boiled eggs: packed with protein, vitamins, and minerals
3- Nuts and seeds: almonds, walnuts, and chia
4- Vegetable sticks with hummus: high in fibre and healthy fats
5- Whole-grain crackers: pair with cheese or nut butter for added protein
6- Avocado: mash onto whole-grain toast or enjoy on its own
7-Berries: low in calories and rich in antioxidants
8- Apple slices: couple with nut butter
9- Oatmeal: good for your heart
10- Quinoa salad: protein, fibre, and essential nutrients
11- Watermelon: refreshing, hydrating, and light
12- Cucumber slices: match with hummus or yoghurt
Plan Meals Ahead
Prepare your food and snacks in advance, shop for healthy ingredients, pack your lunch for work or school, and have nutritious options ready in case of emergencies or cravings. This action makes a huge difference in your weight-loss success.
Here are some suggestions for recipes:
1- Eating Well
Track Your Progress
Mapping out your course allows you to find what works for you and what doesn’t. To illustrate, use a scale, a tape measure, a body fat analyser, a fitness tracker, a food diary, or apps (MyFitnessPal or Loselt).
Devices such as Fitbit or Apple Watch can monitor your physical activities, sleep, and even heart rate, providing a comprehensive view of your health.
Make sure your weight-loss objectives are SMART (specific, measurable, achievable, relevant, and time-bound). Realistic goals keep you motivated and on track.
Don’t wait for the final goal to ring the bells of joy. Instead, acknowledge and celebrate small milestones along the way. Visualise the changes you’ve made by taking photos from different angles on a monthly basis. It’s quite motivating.
Learn about nutrition, exercise, and other factors that might influence your toning up and adapt everything to your particular needs.
By documenting your victories, you stay motivated and focused on your goal while showing yourself how far you’ve come and how much more you need to go.
Sustainable weight loss is a gradual process. So, be patient and keep a positive outlook as you work. Besides, slimming down doesn’t have to be boring or miserable. You can still enjoy your favourite foods and activities, as long as you do them in moderation and balance.
Find innovative ways to relish your dropping stones journey, transforming it into something fun and rewarding, such as listening to audiobooks or podcasts.
Try new recipes, join fitness classes, reward yourself with non-food treats, or connect to a support group if necessary. Anything goes.
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