Losing weight to a man after 40 years will be as difficult as a woman at the same age, but there are certain features. Regardless of the initial weight and state of health will have to show restraint and develop willpower. It is important to understand that losing weight is a necessary measure, overweight tends to turn into obesity, which affects the quality of life in subsequent years and its duration. Here you will find the answer to the question of how to lose weight a man after 40?
Where to begin?
First you need to know the body mass index, it is calculated by the formula, you will need only two figures – height and weight. You must square your height in meters and divide your number in kilograms into this number. The final figure will show whether there is obesity, and if so, what stage.
What is dangerous obesity for men?
With excess fat in the body of a man, testosterone production is the first to suffer. This hormone affects erectile and fertile functions, due to this circumstance, excess weight affects family and personal life. Problems with the cardiovascular system are just as likely, it is hypertension, the threat of stroke and heart attack. Not surprisingly, according to statistics, people with excess body weight are more susceptible to early mortality.
If the identified body mass index indicates the presence of obesity, then the process of losing weight should take place under the supervision of a physician. With serious stages of obesity, the doctor prescribes drugs, often it comes to the need for surgical intervention. In the presence of obesity should not try to lose weight on their own, most likely attempts will be ineffective. For example, if the cause of obesity is dysfunction of the endocrine system and hormonal imbalance, then diet and exercise, effective for a healthy person, will not give any result. Get rid of excess weight will only be possible if you get rid of the problem that caused its appearance.
Features of weight loss for men after 40 years
After the age of 40, the body of a man, like the body of a woman, acquires a tendency to increase the amount of excess weight. Getting rid of kilograms in these years will be more difficult than at an earlier age. Much depends on the state of health. In the absence of obesity and serious health problems, general recommendations will do, the most effective ones will be listed below.
What to do to lose weight?
Most men with uncontrolled nutrition are prone to overeating, this becomes the reason first for the appearance of excess weight, then – for obesity. In this regard, the first and main recommendation is the transition to fractional power. Divide your diet into five meals instead of the usual two or three. It is especially dangerous to overeat in the evening, dinner should be light and take place a few hours before bedtime. The transition to a fractional diet not only helps to lose weight, but also reduces the likelihood of developing diabetes and other diseases.
The first meal should be nutritious, contain vitamins and trace elements that will be useful throughout the day. The composition of the dinner should include predominantly protein foods. You can not starve in any case, as well as to test the resources of your body with low-calorie diets, after such extreme measures body weight becomes even higher than it was originally.
If necessary, you can arrange fasting days.
Changes should affect not only food, but also the way of life in general. With a regimen, having five meals on your day will be much easier. Only through the systematization of food and the correct mode, you can get rid of a few extra pounds.
What is forbidden
In order to lose weight a man after 40 years, you must completely abandon any baking, fatty and high-calorie food, as well as beer and other high-calorie drinks. Pay special attention to what you drink. Kvass, compote and other beverages with sugar content will not work, they do not quench thirst and bring extra calories. Need to drink water.
Often the cause of overweight after 40 years is the fascination with quick snacks, especially fast food. At an earlier age, the passion may not affect the figure, but the consequences come later. In order to lose weight and maintain health, you need to eat mostly natural products – meat, fish, seafood, fruits and vegetables.
As a rule, men find it difficult to completely abandon their usual diet. With a balanced diet in the main time, rare small indulgences will not bring significant harm. For example, once a week you can afford to drink a beer or a glass of wine.
The combination of power and loads
The transition to fractional meals suggests that portions should be smaller. In order not to complicate your life with calculations, you can simply replace the familiar plate with a less voluminous plate. If you are accustomed to overeat, then the first time after the transition to a fractional diet will not be easy. When overeating, the stomach is stretched, when consumed with a smaller volume does not come a feeling of fullness. These are temporary difficulties that need to be experienced; in a few days the situation will change for the better.
Very soon you will get rid of the habit of overeating and begin to eat less food. This is not the only positive aspect of fractional nutrition, it leaves all the unpleasant symptoms in the digestive system – heartburn, heaviness in the stomach, pain, and so on.
Most of the success in losing weight for a man after 40 years depends on nutrition, but you should not forget about exercise either. It is important to objectively take into account the state of your health and choose such training that will appeal. From the best areas for weight loss at this age can be identified swimming, jogging, cycling, training on simulators, this type of activity provides good loads for the cardiovascular system. Based on statistical data, for a noticeable weight loss, you should train about 5 times a week, taking at least 45 minutes to workout. The key role is played by the duration of the loads, not their intensity.
Adhere to the regime should not only in the process of losing weight, but also after the desired goal has been achieved. If you go back to a sedentary lifestyle and regular overeating, then those extra pounds will come back again. Training should be part of everyday life, then they will maintain muscle mass and control the content of fat in the body mass.
About sleep mode
Sleep mode has an important impact on the process of losing weight, as well as on the overall physical health of men. The need for sleep is an individual value, but the duration of each man’s night’s sleep should not be less than six hours. Sleeping should occur before midnight, otherwise the probability of not only obesity, but also cardiovascular diseases will increase.
Normalize the regime of the day and sleep is necessary not only because of weight loss. Science knows that testosterone, the main male sex hormone, is produced primarily in the dark during sleep. The sleep and wake cycle affects critical aspects of life, including sexual activity and the risk of developing chronic diseases.
General recommendations for weight loss
Losing weight and maintaining a stable body weight after 40 years is more difficult than in 20 years, but it is possible. Experienced and expertly identified a number of recommendations and tricks that allow you to stick to a stable body weight and get rid of excess weight. But it is important to understand that recommendations will work only with complex use and in the absence of serious health problems, in particular, with hormonal background and metabolic processes.
These recommendations and tricks are aimed at stabilizing body weight and maintaining muscle mass. With age, the muscles weaken, this is one of the reasons for the slowing down of metabolic processes and the appearance of extra pounds.
Apple a day
Classic British Council – eat an apple a day, a little refined, taking into account modern knowledge in the field of dietetics. You need to eat an apple before each meal in order to provide your body with a portion of dietary fiber and pectin. This not only nourishes and protects against overeating, but also helps to improve the bacterial flora in the intestines. If you choose red apples, the benefits will be even greater. The red varieties contain a special substance quercetin, it has the property to reduce chronic joint pain, as well as natural antioxidant and fat burner resveratrol.
Rise – with the dawn
This advice will not appeal to those who consider themselves owls. But we must admit that lark is much easier to lose weight than an owl. The body's work is associated with natural daily cycles, when you get up at dawn, all the metabolic processes in the body go as it should, as usual, a sufficient amount of hormones are produced.
Meal – thorough
This is the main rule that allows you to avoid overeating, you need to eat slowly and thoroughly. If you absorb food too quickly, you will not be able to adjust the saturation. In order to catch the hormonal response and feel full, you need to eat slowly.
Not only cardio, but also power
In order to burn fat, you need cardio load. But at the same time it is important to pay attention to strength exercises, they are important for maintaining muscle mass, and also contribute to getting rid of the internal fat surrounding the organs. Only 20 minutes of strength training per week will certainly bring results.
You don’t have to do what the Americans do now and make bone broth with your favorite drink, drink it several times a day instead of tea. But cooking soups in bone broth would be a good idea; it’s a way to supply the body with glucosamine and amino acids. These amino acids have a positive effect on the quantitative and qualitative composition of the bacterial flora in the intestine. As for glucosamine, it is the best of natural substances for the natural suppression of inflammatory reactions in the body.
For a snack – pomegranate
This is a tasty and juicy snack with a minimum amount of calories, but not only that. Pomegranate has been found to contain substances that prevent diabetes, as they increase insulin susceptibility by 70%. In addition, pomegranate helps stabilize blood pressure and cholesterol levels.
For breakfast – eggs
Make porridge your favorite breakfast dish and, especially, not sandwiches, but chicken eggs in any form, for example, an omelette. This fact is confirmed by numerous studies: when men consume high-quality protein for breakfast, he achieves greater success in the fight against extra pounds.
Do not forget about the nuts
Another fact confirmed at a high scientific level is that nuts help to lose weight. But only when used in moderation, because they have a lot of calories. The main plus of eating nuts is a long-term hunger reduction due to the high content of protein and dietary fiber.
Must – salmon
Omega-3 fatty acids are a secret ingredient in nutrition for men who are over forty years old. Salmon and other fatty fish species not only stabilize insulin levels in the blood, but also help maintain normal body composition.
Special salad dressing
Most of the extra calories come not from the main food, but from supplements that seem harmless. If you want to lose weight and keep your body at a stable weight, then forget about mayonnaise as a salad dressing. Use for this purpose soy sauce or even better – apple cider vinegar. Regular consumption of one teaspoon of apple cider vinegar per day will increase the metabolic rate up to 25%.
Must – garlic
Garlic can be loved or disliked, but, in any case, it will assist in losing weight. Garlic is the leader of allicine in terms of its allicin content; it stabilizes the level of the stress hormone cortisol in the blood. Cortisol imbalance is one of the reasons for the appearance of excess weight after the age of 40 years, so garlic will be useful.
For example, rooibos tea, which is grown in Africa, it will be an ideal substitute for the usual morning coffee. Tea will act just like garlic, stabilizing cortisol levels, moreover, it will give strength and tone to the body for the whole next day. Unlike other beverages, herbal teas fill the water balance in the same way as water, it is a great way to maintain a balance for those who do not like to drink plain water.
To refuse all flour products is very difficult if you do not provide yourself with an alternative. Refusing white refined flour and switching to whole-grain products will help promote health and maintain body weight. Choose those products in which the grain is present in the whole form, including bran.
Vitamin B9 is needed not only for pregnant women, but also for men over 40 who want to lose weight. Make sure that you have enough foods with a high content of folic acid in your diet – beans and other legumes, nuts, broccoli, and spinach.
Simple tricks that work
Do not deny yourself acute, such products help to lose weight;
Consider running as a daily activity, for each hour of running, approximately 400 calories will burn;
If you want sweet, and there is no strength to resist the desire, let it be a couple of squares of dark chocolate. This is one of the few useful sweets with anti-inflammatory effect;
Drink milk and kefir, according to research, it is easier for lovers of these products to stick to a stable body weight;
Distracted from the TV, a sedentary lifestyle delays, moreover, sitting in front of the TV, many can not deny themselves the harmful snacks. The habit of watching television in the evenings is one of the main reasons for uncontrolled overeating;
Junk food – for teens, if you came out of adolescence, food preferences had to change;
Protect yourself from stress – the psychological state and the appearance of the body are interrelated. Meditation or other soothing practice will contribute to losing weight.
Choose those recommendations that suit you, and you will develop your personal answer to the question of how to lose weight to a man after 40 years.
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