Contrary to popular belief, middle age doesn’t signal weight gain for vanity purposes – many actually start losing muscle mass and burning less fat after 40. A healthy diet comprised of whole, nutrient-rich foods as well as prioritizing sleep is crucial in combatting this trend. Additionally, avoiding high calorie processed food items is crucial as well.
Regular moderate-intensity physical activity will also assist your body in burning off extra belly fat, since exercise builds muscle which typically weighs more than body fat.
Eat Healthy
After 40, losing fat and building muscle becomes more challenging due to declining testosterone levels after puberty; but also because men now have greater work, family, and financial obligations than in their youth that make making healthy choices more challenging.
One of the best ways to combat belly fat is through proper nutrition: eating a diet rich in whole grains, fruits, vegetables, lean proteins and heart-healthy fats – such as whole grain cereals with fiber and seeds as well as vegetables and lean proteins from lean sources – lean proteins from lean sources as well as heart-healthy fats from sources such as avocado and coconut oil. Make sure you’re getting enough calories – according to the Academy of Nutrition and Dietetics most adults over 40 need between 2,000-2800 daily.
Focus on complex carbs like those found in whole grain breads, cereals, brown rice and oatmeal to reduce overeating that leads to weight gain. A 2009 article published in Journal of Nutrition illustrated how higher cereal fiber intake — from foods such as barley, sorghum millet quinoa amaranth frekeh and khorasan wheat — has been associated with lower body weights and less belly fat than other forms of carbohydrates.
Integrate ancient grains into your meals to reap their antioxidant-rich properties that may reduce risks of chronic disease and fight aging, while providing fiber and other essential nutrients.
Make sure to include protein at each meal; it’s an integral component of metabolism and essential to building and retaining muscle. Aim for at least 0.7 to 1 gram per pound of your bodyweight daily.
Include fats in your diet – just be sure to opt for omega-3 polyunsaturated and monounsaturated fats instead of trans and saturated ones to limit abdominal fat accumulation and maintain stable cholesterol levels. These types of dietary fats have proven more beneficial.
And finally, remember to eat slowly – those meals consumed on the run won’t do you any favors when it comes to losing belly fat. According to research published in BMJ journal, eating slowly may improve satiety and manage appetite more effectively.
Exercise Regularly
Many people who reach their 40s come to regret having developed what’s known as a “dad bod.” Loss of lean muscle has given way to belly fat accumulation; with effort though, you can shed this unnecessary excess and get back to being yourself again.
Men over 40 need to burn more calories through exercise and daily activities than they consume to be successful at weight loss. Aim for an average daily deficit of 500.
However, it’s essential that your goals be realistic. Waking up at 5am just to go to the gym won’t work for most people with full-time jobs and family responsibilities; therefore, setting more manageable goals like visiting during lunch breaks or packing your gym bag into the car before setting off to work would likely prove more successful.
If your goal is to shed belly fat and build a leaner physique, strength training should be part of every workout routine. That is why New Body Plan body transformation programs include strength training.
Engaging in high-intensity interval training (HIIT) is another proven way to increase caloric burn. This form of exercise involves short bursts of activity followed by brief rest periods; research has demonstrated that this method of exercise burns more belly fat than traditional aerobic activity.
HIIT can also be beneficial for those suffering from joint or bone issues as it puts no extra stress on the joints. If this is your first experience with HIIT, start slow and gradually increase intensity and frequency as you become more comfortable.
Strive to complete three 20-minute sessions of high intensity interval training each week. You could even incorporate short bursts of HIIT into your regular workout if time allows!
Be mindful that weight loss requires making long-term lifestyle changes; exercise and healthy diet must continue over the years or even lifetime in order to sustain a healthy weight.
Get Enough Sleep
Sleep is essential to good health. Sleep can prevent overeating, reduce risk factors for cardiovascular disease and depression, enhance mental alertness and physical performance and even help you burn more calories throughout the day. Sleep well for optimal health!
Experts advise adults to aim for at least seven to nine hours of sleep each night, ideally from 7:00 pm onwards until bedtime and wakeup time on weekends are consistent, to reinforce your natural sleep-wake cycle. Avoid large meals, caffeine and alcohol close to bedtime; additionally avoid using the bedroom for stressful activities such as paying bills or working. Exercise may help induce restful slumber but make sure it occurs at least a few hours prior to going to sleep.
Fat loss for people over 40 may be more difficult due to naturally declining levels of testosterone (the main male sex hormone), which starts decreasing around age 20. Still, it is possible to burn excess fat and build muscle by following these tips combined with quality supplements like Giripremi for maximum success.
Track Your Meals
Maintaining weight after 40 can be challenging for various reasons. Your body is less inclined to burn fat and build muscle than in its 20s as testosterone levels drop with age; also, with increasing responsibilities and commitments it becomes increasingly challenging to find time for physical exercise and healthy diet choices.
There are various tools available to you to help keep you on the path toward wellness, including using a diet and fitness app to track your food consumption. Some apps even connect to other health devices for seamless data collection. Tracking food also gives you a visual indicator of your intake levels so that you can identify areas for improvement and measure progress against targets.
Start small by including healthy fats in your meals – they’ll increase satiety and help prevent further weight gain! Try including more fatty fish, nuts, olive oil and whole milk into your diet – plus these added healthy fats may even boost metabolism so that you can lose belly fat faster!
Water can help your body remain cleansed of toxins while simultaneously curbing cravings for high-calorie food items and keeping you feeling full for longer. Make sure you consume at least 8 glasses per day!
Tracking your food each day to ensure you’re receiving sufficient calories and nutrients is important, and MyFitnessPal offers an easy way of doing just that. Simply enter recipes, log your meals, monitor progress with workouts and connect to other fitness apps like MapMyRun or Fitbit so all data can be seen at once!
To successfully lose belly fat, it is vitally important to consume a diet rich in proteins, fruits and vegetables, grains, dairy and healthy fats. Processed foods often contain higher concentrations of fat and sugar compared to fresh produce; in order to stay on track with weight loss it may also help if small meals are eaten regularly throughout the day – this will ensure more consistent blood sugar levels while providing your body with essential nutrition.
