As men age, their metabolism slows down naturally and this means that they require fewer calories in order to maintain a healthy body weight. For effective weight control in men once they hit their 40s, they need to control the amount of calories that they consume. The secret to weight loss is to ensure that men always consume fewer calories than they burn.
The reason why men gain weight as they age is because they fail to make the necessary adjustments that are necessary in order to take care of their slowing metabolism. As a matter of fact, our metabolism accounts for 60 to 70% of all the calories that we burn each day.
Here below are good tips for weight loss diet for men over 40 years of age
-Control your calorie intake
For effective weight loss once you hit your 40s, you need about 1200 to 1600 calories every day. Anything more than this will lead to weight gain. The academy of Nutrition and Dietetics, men should ideally reduce their current calorie intake by 500 to 1000 calories per day in order to lose around 1 to 2 pounds every week.
-Boost your consumption of fruits and vegetables
Being rich in fiber, fruits and vegetables are low in calories and are therefore good options that can help you feel full while you are on a weight loss diet. They also help in preventing constipation, a common problem in men who are over 40 years old. For effective weight loss while you are on weight loss diet of 1200 to 1600 calories a day, you require 1.5 to 2 cups of fruits as well as 1.5 to 2 cups of vegetables every day.
-Eat an adequate amount of proteins
Increasing you intake of proteins is a very effective way of reducing as well as maintaining weight. Proteins will help you feel full and give you fewer calories. They also help reduce the loss of lean muscle which enhances weight loss. Harvard Medical School recommends that adult healthy men should ideally get 15 % of their daily calorie intake from proteins. Good sources of healthy, high protein foods include skinless poultry, lean meat, sea food, soy products, egg white, Low-fat dairy products, legumes, seeds, nuts, and seitan.
Reduce your consumption of Refined Grains
Stop the consumption of refined grains and instead, start consuming whole grains. Increasing your consumption of whole grains will boost your fiber intake, which makes you feel full. It also provides you with extra minerals as well as vitamins. According to a study published in a 2012 edition of ‘’Advances in Nutrition’’, a higher consumption of whole grains leads to a lower body mass index for men over the age of 40 years. It also leads to reduced chances of obesity. Therefore, start consuming brown rice and whole -grain bread. Other good examples of whole grains include Quinoa, barley, millet, wheat berries, bulgar, and farro.
Needless to say, good exercise is very essential for weight loss as well as good health. It is therefore important to incorporate exercise with good diet for effective weight loss. Examples of good exercise include aerobics and resistant training. There is no reason why you should not maintain a healthy weight if you follow the above mentioned tips which are easy to follow.