5 Weight Loss Tips for Men Over 40
Key Takeaways
As men age, maintaining or losing weight becomes increasingly challenging.
This is due to many factors including declining metabolism, decreasing testosterone, and less activity
There are still ways to lose weight even as you age – that includes lifestyle changes, regular check ups, and seeking professional support.
Weight loss medications backed by health and nutrition coaching can help keep your weight off for good.
With aging comes certain challenges – maintaining and losing weight being one of them, especially after hitting your 40s.
The struggle to lose weight is due to a combination of factors which includes metabolic slowdown, muscle loss, hormonal changes, and lifestyle habits that tend to set in with age. If you are in your 40s, you might also find that your body does not respond to diets and exercise as it once did, and the infamous "belly fat" begins to creep in.
Why Weight Gain Happens
The faster your metabolism is, the more calories you burn. However, your metabolism naturally slows down as you age, which leads to fewer calories burned at rest. Muscle mass, which plays a crucial role in maintaining a high metabolic rate, also begins to decline, making it easier to gain fat.
Moreover, testosterone levels decrease with age, contributing to fat accumulation, particularly around the abdomen. Addressing these changes requires more than just diet adjustments, it requires understanding the underlying factors is key to effective weight management.
Men (people, in general), tend to be less active as we age. With less time for exercise and less non-exercise activity thermogenesis (NEAT), older adults burn fewer calories, which in turn affects the speed of your metabolism. NEAT refers to the energy you burn from any activity outside of sleeping, eating, or sports-like exercise. Examples include fidgeting more, doing household chores, walking to work, and even typing.
Individuals also lose muscles with age. A study showed that by the time you reach 80 years of age, you have around 30% less muscle that you had at 20. Muscle loss, known as sarcopenia, slows down your metabolism, and can lead to fractures, weakness, and early death.
The Dreaded Visceral Fat or Belly Fat
Belly fat, or visceral fat, is more than just an aesthetic concern. It's a significant predictor of health problems, particularly for Asian men, who are genetically predisposed to accumulating fat in this area. Visceral fat increases the risk of conditions like type 2 diabetes, heart disease, and metabolic syndrome. To target belly fat, prioritize a combination of diet changes, regular exercise, and stress management techniques.
The good news is that there are ways to lose weight (or maintain a healthy weight) if you are 40 and above.
5 Weight Loss Tips for Men Over 40
1. Revamp Your Diet
Cut Back on Alcohol and Red Meat
These are common culprits in weight gain, especially as you age. Alcohol contains empty calories that contribute to fat storage, while red meat is often high in saturated fats. Reducing intake of both can help in shedding those extra pounds.
Increase Protein Intake
Protein is essential for preserving muscle mass as you age, which in turn helps maintain your metabolic rate. Incorporate more lean meats, fish, and plant-based proteins into your diet.
Include More Fish
Fish, particularly fatty varieties like salmon and mackerel, are rich in omega-3 fatty acids, which can help reduce inflammation and promote fat loss.
2. Revise Your Exercise Routine
As your body changes, so should your exercise routine.
Strength Training is crucial for combating muscle loss and boosting metabolism. Aim for at least two to three sessions per week, focusing on major muscle groups. It helps maintain your metabolism even as you continue losing weight and is therefore critical for a healthy, sustained weight loss.
Cardiovascular Exercise also plays a role in burning calories and improving heart health. High-Intensity Interval Training (HIIT) can be particularly effective for fat loss. HIIT refers to “high-intensity interval training”, which alternates between work intervals (where heart rate > 85% of maximum heart rate) and rest intervals.
Exercises that increase flexibility and mobility such as yoga, Pilates, and stretching routines focus on hamstrings, hips, and lower back and help maintain joint health and prevent injuries.
In addition to exercise, boost your daily calorie burn by keeping your NEAT levels high.
3. Prioritize Sleep and Manage Stress
Poor sleep and high stress levels can sabotage weight loss efforts. Lack of sleep disrupts hormones that regulate hunger, leading to increased appetite and cravings. Similarly, chronic stress raises cortisol levels, which can lead to fat accumulation, particularly around the abdomen. Prioritizing sleep and finding effective stress management techniques, such as meditation or yoga, are essential steps in achieving and maintaining weight loss.
4. Don’t Skip Regular Check-Ups
Regular health screenings become increasingly important as you age. They help monitor your overall health, including cholesterol levels, blood pressure, and glucose levels, which are all influenced by your weight. Health screening helps you detect risk factors and health issues early. Early detection of potential health issues can lead to more effective intervention and prevention strategies.
5. Consider Weight Loss Medications
Certain medications such as GLP-1 RAs can help with your weight loss efforts even as your age and your metabolism are working against you. These medications mimic a natural hormone known as glucagon-like peptide-1, or GLP-1. This hormone is normally produced after meals. GLP-1 RAs have a few different effects in the body:
They increase insulin, which is a hormone that lowers blood sugar.
They decrease glucagon, which is a hormone that causes increased fasting blood sugar.
They slow down emptying of the stomach after eating, causing you to feel full for longer.
They act in the brain to reduce appetite and food cravings.
All of these actions help people to consume fewer calories without battling extreme hunger and cravings. They also help to keep blood sugar under control. If you’re on medications, consult your doctor to discuss their potential impact on your weight.
Don’t Be Afraid to Seek Professional Support
Sometimes, the journey to weight loss after 40 requires more than just self-motivation.
But what if you simply don't know where or how to start changing your lifestyle for weight loss? Or do you suspect that your genetics and/or existing medical conditions are compromising your weight loss efforts?
Seeking professional support, whether through a dietitian, personal trainer, or wellness coach, can provide the guidance and accountability needed for long-term success. A holistic approach that includes diet, exercise, stress management, and possibly medical interventions is often the most effective strategy.
NOVI Optimum Plus offers a comprehensive solution personalized to your specific needs, ensuring that all aspects of your health are addressed.
You don’t have to figure out weight loss by yourself. And, more importantly, you don’t have to be at the mercy of your biology when it comes to the amount of weight you can lose.