6 Weight Loss Tips for Men Over 40

*This is a collaborative post

Shedding off a few pounds is easier said than done. As you age, you will notice that you are not as active as you used to be when you were younger. Hormonal changes such as a drop in testosterone and estradiol could increase your percentage of body fat and contribute to loss of muscle mass. Your body also stores more fat the older you become, causing you to gain weight. All these factors combined could cause your weight to spiral out of control unless you take action as soon as possible. Here are a few practical weight loss tips for men over 40.

Let go of unhealthy lifestyle habits

A certain level of laxity creeps up on you as you age, causing you to start slacking on healthy habits such as sleeping on time and getting a workout in. Poor sleep could also lead to the consumption of unhealthy food during the day. We could also attribute poor diet to high levels of stress due to the never-ending responsibilities of adulthood. We couldn't forget to mention the excessive intake of alcohol, which would cause your weight to skyrocket. One of the best ways to lose weight over 40 would be to introduce healthy habits into your lifestyle, such as eating clean, getting enough hours of sleep, and drinking alcohol moderately.

Start weight training

Lifting heavy weights could help you build lean muscle and simultaneously burn fat. However, strength training for weight loss can only work if you stay consistent and follow a healthy meal plan packed with all the essential nutrients. Ensure you work with a professional coach who will guide you on the best exercises to perform depending on your fitness goals. A coach will also teach you how to perform exercises in good form to prevent injuries. If you don't have a gym nearby, you could do bodyweight exercises from the comfort of your home.

Get your heart rate up with cardio

Studies reveal that cardio is more effective than weight training for fat loss. Therefore, as you create your workout program, avoid focusing too much on strength training and make time for cardio. Experts recommend at least 150 minutes weekly for moderate to high-intensity workouts to make you healthier and accelerate weight loss. You could start slow and increase the duration to 300 minutes per week to reap the full benefits of cardio.

Consider hormone replacement therapy

Testosterone is the primary male sex hormone responsible for increasing specific characteristics in men like prominent muscles and strength. Generally speaking, obese men are said to have lower levels of male sex hormones, testosterone in particular. We all know that the aging process causes a drop in testosterone levels, causing men to lose muscle mass and gain body fat. An excellent way to lose weight after 40 and get your hormones to optimal levels would be to choose a testosterone replacement therapy that suits you. Some benefits of testosterone therapy include weight loss, enhanced cognitive functions, improved sex drive, and muscle tissues.

Opt for functional training

Strength training is good, but some exercises do not mimic your everyday movements. For instance, skull crushers are suitable for building strong and bulky arms. However, we have yet to see someone carrying their groceries into the house using their triceps. Functional training mimics daily movements such as carrying, pushing, lifting, and squatting. Walking lunges effectively strengthen your legs as you might find yourself moving heavy objects from one point to another. Pushups could also build muscle and strength in your arms when you need to push heavy doors open. This training will help you burn calories while improving your daily activities' efficiency.

Maintain a positive attitude

Lastly, as you continue to make all these positive changes to your diet and your life, it would be wise to remain positive and believe your hard work will bear fruits. Weight loss starts in the mind, and if you genuinely think you could never shed off those extra pounds, your prophecy will become your reality. The tongue is also very powerful, and we suggest you use it to your advantage. Manifest all the good things you would want in your life and watch them happen one by one.

Wrapping it up

Anything is possible if you put your mind to it. Even though losing weight after 40 is tough, you can beat the odds and look back at how far you have come. Remember to stay consistent, eat clean, and you will be good to go.

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