Contents:
- Medical Video: How To Lose Weight Fast For Men Over 40 (In 6 Easy Steps)
- Body changes at the age of 40 years
- Diet guide for men aged 40 years and over
- 1. Calculate calorie needs
- 2. Reduce eating red meat
- 3. Reduce the portion of carbohydrates
- 4. Add protein intake
Medical Video: How To Lose Weight Fast For Men Over 40 (In 6 Easy Steps)
Try to notice fathers in their 40s around you. Most likely most men aged 40 years and above have begun to show the typical body shape of the fathers. Starting from a distended abdomen, fat body, until the muscles that are not visible. Maintaining an ideal body shape in this age range is indeed not easy anymore. So, how do you keep your body fit and ideal? Just take a look at diet tips for men aged 40 years and above, below.
Body changes at the age of 40 years
In addition to increasing gray hair on the hair, the body also experiences various functional changes when it turns 40. According to the explanation of Dr. Robert A. Kominiarek, a hormone and health specialist from the United States (US), men aged 40 years and over have decreased testosterone levels, increased blood sugar levels, slowed metabolism, and reduced muscle mass. As a result, controlling weight becomes more difficult than before.
In addition to the natural aging process, men aged 40 years and over with excess body weight are vulnerable to various chronic diseases such as diabetes, hypertension, heart disease, and cancer. So, do not underestimate the importance of a diet for men aged 40 years and over. Controlling body weight and maintaining the ideal body is also useful for increasing energy, increasing awareness about health, and preventing obesity.
Diet guide for men aged 40 years and over
No need to be confused about where to start to go on a diet program. You can follow the following simple but effective guidelines.
1. Calculate calorie needs
Because at the age of 40 years and above the metabolism slows down, the body needs a longer time to burn calories. So, try to avoid consuming more calories from your body's ability to process it into energy.
According to National Lung, Heart, and Blood Institute in the US, men in their 40s generally only need 1,200 to 1,600 calories a day if they want to lose weight. Simply put, try to reduce 500 to 1,000 calories if you want to lose weight about half to one kilogram per week.
2. Reduce eating red meat
For the sake of a healthier body and a longer age, try to reduce eating beef, mutton, and processed foods. Most meat meals increase the risk of heart disease and cancer. It's a good idea to start adding vegetables and fruits that are low in calories but rich in fiber, essential vitamins and minerals.
A study conducted by experts at the University of South Carolina, USA revealed that the diet for men aged 40 years and over is the most effective is to eat lots of vegetables and fruits. By reducing consumption of saturated fats, you can lose weight faster and avoid various diseases.
3. Reduce the portion of carbohydrates
Be careful if you often consume carbohydrates that have gone through various processes so that the nutritional content is much reduced. For example white rice, bread, pasta, french fries, sweet drinks, snacks such as potato chips and biscuits, and various types of packaged foods.
With a slowing metabolism, the body will find it increasingly difficult to process excess sugar from carbohydrates. As a result, blood sugar can rise and cause body fat deposits to increase. You also have difficulty controlling your weight. In addition, excess sugar can also increase the risk of diabetes.
4. Add protein intake
Instead of increasing fat, carbohydrate, and calorie intake, you should increase your protein intake so that your muscles are firm and your body is fresher. Foods that are rich in protein can keep you full longer even though the calories are lower than high-fat foods.
Protein-rich foods include fish, whole grains, processed soybeans, eggs, and nuts. Instead of an unhealthy snack, you can try yogurt and sorbet.
