At the age of 40, you come to a turning point in your life. Do you have the motivation to regain control and lose weight?
Follow our advice to adopt a balanced diet and finally eliminate your extra pounds even after 40 years.
Men in their 40s often notice visible weight gain at that age. This element is the consequence of both their lifestyle and the stress they experience on a daily basis. This shows lack of regular sport activity. However, do not worry, there are effective and adapted solutions to adopt a plan that suits you and keeps you in good shape on a daily basis. Yes it is certain that weight loss for men over 40 is possible if they take some healthy measures.
Here it is better to know what should be done for diet.
Know for starters that there is no miracle diet that allows you to lose your extra pounds immediately. Each person is different and has specific characteristics.
These are to be taken into account in the construction of a personalized diet. It is important to have a diet that is both varied and balanced to achieve the best results. Eat your hunger because frustration can lead to nibbling between meals.
Respect the number of meals a day by energizing your body on waking and lunch. However, opt for a lighter and more digestible meal in the evening to consume fewer calories before going to bed.
Also try to keep fixed meal times every day. Indeed, it helps to bring some regularity to your body.
Your nutrition in detail
It is important to eat at least 5 fruits and vegetables every day. You bring the fiber and nutrients necessary for the proper functioning of your body.
Always prefer cooking steam or foil. In fact, it helps to keep the nutritional value of foods as high as possible.
Consume proteins while favoring so-called “lean” proteins, as found in white meats for example.
In parallel, I invite you to read: The role of proteins in your bodybuilding diet?
To finish, reduce considerably your consumption of sweet and fatty foods. Indeed, these are both dangerous for your figure but also for your health in general.
Typical daily food
When you are in your forties, you can not eat the same things as you did at age 20, whatever the goal of weight loss. You must now pay more attention to your nutrition and your body, to age in the best conditions.
To have a healthy and balanced diet every day, you can start by eliminating all that is fast food and prepared industrial dish of your meals.
It is indeed much healthier to cook your own meals. On the one hand, it’s more economical for you and on the other hand, you know exactly what you’re eating. So if you want to lose weight, go for tips for weight loss for men over 40.
At breakfast you can consume a cup of coffee or tea with 2 slices of buttered bread and a fruit. At lunch, consume protein with white meats but also starchy foods (pasta or rice for example).
You can continue the meal with vegetables, dried fruits but also a dairy product. If you are still hungry, possibly eat a fruit for dessert.
For the evening, it is better to eat light. Opt for a salad, a slice of ham, a dairy product and a fruit.
Know that this is an example and there are many others. It is essential that food remains above all a moment of pleasure and sharing.
Indeed, even if you pay attention to the quantities, you must vary the food to want to eat each day with the same motivation.
There is no such thing as a typical diet for 40-year-old men but rather a rebalancing program. Everyone must then adapt the latter according to their situation.
Have a healthy lifestyle in general
It’s no secret, we do not live at 40 or 20 years old. You must then adapt your lifestyle to your age. Regarding meals first, they must be taken at fixed times to give a regular rhythm to your body.
The latter must receive the nutrients in due time. You should also take the time to eat and not do it quickly between classes or activities.
Chewing well and taking your time acts directly on the proper digestion of food. It is also the ideal way to not have a swollen stomach after meals.
The impeccable lifestyle at 40 also includes not consuming tobacco or alcohol so as not to weaken your body. Your liver and your lungs will only get better.
Finally, remember to rest daily. This takes a nap of about 20 minutes if you feel the need during the day.
Above all, you must sleep a minimum of 7 hours a night to allow your body time to recover properly. It is also important to keep a regularity in your bedtime and get up.
Physical activity as a supplement to the diet
There is no secret. If you want to maintain an Olympic form at the age of 40, you must eat properly. But it will also go through the sport box to burn fat faster.
Choose a sports activity at 40 to stay in shape
The primary goal of practicing a sport at age 40 is to stay in shape. This is also an effective way to lose weight and gain strength and flexibility.
Playing a sport does not only have a direct impact on your physique, but also on your morale and sociability. In fact, practicing physical activity often requires you to leave your home, meet other people who have the same goals as you and give you a goal and additional motivation.
There are many sports activities that you can practice at age 40. Having this age does not mean that you have to stop all physical activity, quite the contrary.
It’s just important to make some adjustments to the warm-up and exercises to practice. For example, you can walk briskly to work on your cardio or swim to fully work your body smoothly.
The choice of bodybuilding
Bodybuilding is specially designed to adapt to the person, his level and his age to create real workouts tailor-made.
Take your age as an asset and say you have more experience. You know more about your body and you can modulate your exercises according to your abilities and expectations of the moment.
Use this as an element of wisdom and intelligence and not as a brake on the practice of a sport. If you are an athlete at the base, it is important to adjust the difficulty of the exercises to feel some evolution in your physical program.
Use sport to overcome the problems of muscle wasting that you see appear gradually and osteoporosis. By practicing a sport, you will tone your muscles and gain strength and volume.
Pay attention to the potential risks of stress
Quarantine is the perfect time to take on new challenges and regain control of your figure. Remember to visit a doctor or cardiologist before you exercise.
You can do a checkup to see if there are any contraindications to the practice of a sport. You will probably do a cardiac ultrasound during a stress test.
It is a way of checking if you are able to follow a daily sports training without risking any danger. If the green light is given, you can start the sport.
However, if you feel any pain in the chest during exercise, it is essential to stop immediately.
Frequency and intensity of sessions
Whatever the chosen sport, remember that the key is not in the intensity but in the regularity. Indeed, do not try at all costs to want to force on your muscles, you risk to hurt you.
Instead of increasing the benefits of the sport, you will be moving away from your goal of fitness and weight loss. In addition, think first and foremost about safety so you do not put yourself in danger unnecessarily.
You can go on a basis of 3 sports sessions per week. The duration can be approximately 30 minutes, knowing that it is possible to adjust this during the journey.
It’s best to start smoothly and give yourself time to reach your goals. This is especially important if you resume the sport after a long stop. Keeping good diet and sporty schedule triggers weight loss for men over 40. So, go for it if you are 40 or over 40 to help yourself to stay healthy.