5 Tips For Middle-Aged Men To Lose Excess Weight
Men, who have reached their middle-age years, have a biological tendency of not losing weight easily. This is because when men reach the age of 40 to 60 years, tends to witness a biological deceleration.
During this time, the amount of testosterone in the male body drops and its secretion also begins to plummet.
Due to this, the metabolic rate reduces and thus as a result, the burning of fat and loss of weight becomes all the more difficult.
Table of Contents:
- Tips to lose weight for middle-aged men
- Control and reduce your stress
- Do not cut down on sleep
- Increase the amount of protein intake
- Rearrange and manage your diet
- Increase your body and physical strength
Other factors like work stress and social expectations can also cause difficulties in commuting to lose weight and body fat.
Weight loss for men in their middle age is a cumbersome task as usually a lot of effort yield only a minute amount of result.
In order to lose weight fast, one needs to have a healthy diet and sufficient amount of exercise as the foundation of the respective weight loss journey.
With some of the best healthy ways, a man in his middle years can bring about a pattern which will, in the end, help him to lose weight fast and efficiently for his age.
Tips to lose weight for middle-aged men:
Here are some simple and effective tricks and tips, following which a man in his 40s and 50s can ensure fast fat loss and belly fat reduction.
And we can assure, by implementing the same, fat loss will not be a tedious task anymore.
1. Control and reduce your stress:
We all have heard of a mid-life crisis. This is an actual experience people have during this age period where the level of stress is abnormally high.
When the body and mind are overburdened with tasks, a hormone called cortisol is released to cope up with the extreme pressure and the restlessness.
This stress hormone- cortisol has a direct influence on the amount of fat which is deposited around the midriff or the lower abdomen area.
The release of cortisol makes it difficult for the body to burn and metabolize fat.
By removing and eliminating as much stress as you possibly can from your daily routine, will allow you to reduce and control the amount of cortisol your body generates. This, in turn, will help you in preventing the deposition of more fat and make it easier to burn and metabolize whatever remain fat you might have around your waist.
You can achieve this by practising meditation or listening to calming music or even reading a book in a relaxed environment.
Simply indulging in 10 minutes of peaceful activity each day can drastically reduce the amount of stress you experience throughout the day.
2. Do not cut down on sleep:
The sleeping activity has a great significance when it comes to sound health and well being. The act of sleeping is vital for the proper functioning of the mind and body as it acts as a reset for the entire human system.
Among the numerous benefits provided by sound and plentiful sleep, prevention of fat gain is one of them.
According to a research published in the American Journal of Epidemiology, study was done on over 60,000 men and women show that those who get only 5 hours of sleep gain roughly 1.14 kgs more than those who get a minimum of 7 hours of sleep each day.
Setting a soothing nighttime schedule like switching off all screens and electronics about an hour before going to bed is a beneficial way for men to lose weight.
Especially when in their middle age; when the workload is at peak and opportunities to take rest are scarce, getting a complete and sound stretch of sleep provides the much required overall benefits to your body and mind.
3. Increase the amount of protein intake:
During middle age, the average male body requires about 10% more protein as compared to other phases.
Cutting down on fat and calories and replacing them with more protein-based foods will help you build muscle and burn more amount of fat.
Protein-rich food items like eggs, chicken breasts, almonds, etc. have shown to provide a greater metabolic boost than items which are carbohydrates and fats based.
This will help you keep your energy and productivity high for the day and also keep you clear from unnecessary oils and fats that you are likely to consume otherwise.
Moreover, incorporating protein in your diet allows you to burn up to 30% more calories than you would normally burn if you had fats in your dietary routine.
4. Rearrange and manage your diet:
Continuing with your old diet even when men are middle-aged is a cause for why losing fat is such a cumbersome task.
After reaching the middle age mark of your life, men need to re-shuffle and clean up their diet in order to make the most out of what they are consuming and if they want to lose weight and fat.
Men who consume more refined food like sugar and white flour have shown to possess more belly fat and gain in weight as compared to those who consume the same amount of calories but from less processed foods items.
Eating healthy snacks and having nuts like almonds and walnuts aids in weight loss by accelerating the metabolism and burning more fat.
5. Increase your body and physical strength:
It is proven that the more muscles you have, the more amounts of calories you can burn. Men when reaching the age of 45 and above, begin to lose muscles mass.
But doing resistance training and similar exercises, they can retain and even put on more muscle mass that will allow them to remove excess fat from their body and overall become physically stronger and more resilient.
By strengthening yourself, you can also manage your weight and the amount of fat you burn during your regular exercise.
By following the above simple tips and incorporating them in your daily routine, middle-aged men, who are facing the problem of belly fat and being overweight, can easily tackle it to lead a healthy, active and disease-free life ahead.