Chances are you never suffered from this. You stayed good or reasonable on weight, nothing wrong. If you are over forty, this can suddenly change. Suddenly there is a rounded key and swimming rings. And there is no one waiting for that.
We all know that weight loss is not always easy, but when you are over forty, it does not get any easier. As a woman, you know that it has to do with the transition and you can read a lot about it on the internet. But what about men over forty? The tips below will help you lose weight as a man over 40.
Metabolism
Not only the body of women changes as we age. Also as a man, your body will look different and there are all kinds of processes in your body that will work differently. For example, your metabolism will work differently and your muscle mass will decrease.
Fortunately, no reason for panic, because even after your fortieth you can lose weight as a man. The most important thing is that you adapt your diet to the changes in your body and that you start training if you have not already.
Adjust your diet
In most men, these extra pounds remain mainly around their waist. Beer, wine, but also delicious pizzas and large bread rolls full of bread are usually the culprits here.
Most men are creatures of habit and have been eating for years. Because your metabolism changes and goes slower, it is important that you eat less if you want to lose weight. Instead of the recommended daily allowance of about 2500 calories, you can choose to leave it at 2000 calories a day. Especially when you have a sitting job.
If you want to get rid of your swimwear, there are 3 important tips in terms of nutrition:
1. Avoid fast carbohydrates
It takes some getting used to because yes the lunchbox has been filled with delicious sandwiches with cheese for years and in the evening when you come home you prefer to eat a plate of pasta or rice. That time is over and see that as something beautiful. Because with that you do not only say goodbye to your swimming belts, but also to the after lunch and dinner dips. You will notice that your energy level is boosted enormously.
You prefer to eat low in carbohydrates and replace your bread meal at noon with a well-filled salad with smoked salmon, chicken, legumes, nuts, seeds or seeds, for example. Certainly no punishment, right? Much more nutritious and eventually you will only appreciate it more. And yes, your colleagues will probably look weird for a week, but after a week no one talks about it anymore. Certainly not when they see that you are going to look better and full of energy around your work.
Eat meat, fish or egg with a whole bunch of vegetables in the evening. Season it with herbs and you have a delicious meal.
2. Avoid alcohol
If you want to get rid of your belly fat it is important to avoid alcohol as much as possible. Leave beer and wine for a while and see how you feel. Is it really less enjoyable without the drinks? Do you miss them? Even if you are full of energy that day?
Test and research also what happen if you limit your use of alcohol, for example, to 1 evening per week and then drink a maximum of two drinks. See how you feel about it and find a middle way that works for you and makes your body happy.
3. Eat unprocessed
It is easy to regularly grab a snack from the snack machine at work or at the gas station where you have to refuel.
Learn that habit as quickly as possible! Processed products contain many sugars, trans fats and unhealthy e-numbers that your body does nothing about and that actually only cause damage.
Leave everything out of packages, trays, and sachets and make sure you always have a healthy raw snack at hands such as a piece of fruit, a bag of nuts, seeds or seeds or get a nice portion of fish at the fishmonger. You will notice that you feel a lot better about it.
Muscle mass
A busy office job with a company car and a large family make it less likely for a lot of men over the age of forty. Football with the men is no longer there and that gym also always comes in.
Your body is not very happy with that because your muscle mass also slowly decreases as you get older. Together with the change in your metabolism, this can work against it since muscle mass ensures that you burn more calories.
It is therefore important that you give your metabolism a boost and increase your muscle mass. You will burn more and your body will look tighter and better. You can do this by training in the right way.
You can apply the following ways of training if you want to lose weight over your fortieth. Find a way or a combination that you like, so you do it with pleasure and ease!
Weight training
Regular strength training is the best way to train when it comes to building muscle mass and showing your body. Your body uses stored fat reserves as energy. For beginners, two or three sessions of 45-60 minutes are sufficient to burn excess fat. Combine different exercises, such as squats, lunges, planks, and push-ups.
Cardio
Cardio can also help, especially if you like to move that way. Think of running, swimming, cycling, and rowing. If you do not do strength training in addition to cardio, go for three to five sessions of 45-60 minutes per week. If you also do strength training, then two to three sessions are sufficient. If you have not played for a long time, start quietly and choose an intensity that suits your current condition. Continue warming up and drink plenty of water.
Interval training
Interval training is an intensive way of training, where you move 20 or 30 seconds at your hardest and then rest for 20-30 seconds. Choose intensive exercises such as sprinting or jump rope and repeat the combination of intensive exercise and rest ten to fifteen times. Two to three sessions per week are enough to burn stored fat.
Try different things and see what you feel good about and what your body responds to. Give your body what it needs so that you are still full of energy after your fortieth!
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