By Taking cheap whiskey shots, sleeping on futons, and staying up until 4 a.m. are all behaviours you’d probably like to leave to your 20-year-old self. But what about the lovely mystery of eating an entire pepperoni pizza and shedding five pounds? Those were the glory days, and they are worth remembering. When you’re over 40, it seems like dropping a few pounds and losing your stomach takes an enormous amount of effort.
“In our early 30s, the chemical messengers that control our metabolism start to decline, making it extremely difficult to maintain an ideal body weight or even lose unhealthy fat weight,” says Robert Kominiarek, D.O., medical director and hormone specialist at the Alpha Male Medical Institute in Springboro, Ohio. Add decreased testosterone, higher blood glucose, and higher insulin levels to the litany of physiological changes that make removing additional insulation about as tough as maintaining a full head of hair once you hit 40.
Another compelling reason to focus your efforts on eating healthy is that you probably don’t have as much time to devote to working out. “When you’re in your twenties, your initial instinct to Weight Loss is to hit the gym harder. “However, for those of us who are older and have hectic lifestyles, going to the gym for an hour every evening isn’t always a viable option,” says Pam Nisevich Bede, RD, CSSD, sports dietitian for Abbott’s EAS Sports Nutrition. (These 8 at-home workouts will be really useful!) “When it comes to losing weight, a nutritious diet is now your best friend.” It does, however, come with some added benefits: She adds that a well-balanced meal may revitalise your day, helping you to make healthier choices and fuel your workouts more effectively.
Count Calories
Many people can Weight Loss without having to use a calculator at each meal. Bede argues that as we become older, our metabolism slows and we burn fewer calories per day than we did when we were younger. As a result, it’s critical to make sure you’re not ingesting more calories than you’re burning—start tracking calories if you want to Weight Loss.
Cut back on Alcohol
We understand—you’ve been hearing this ominous counsel for years. Alcohol puts a load on many organ systems, particularly the liver, and throws your hormones off kilter. Plus, according to a research published in the American Journal of Clinical Nutrition, males consume an additional 433 calories on days they drink, mostly in the form of saturated fat, meats, and alcohol. If you’re trying to Weight Loss, Kominiarek recommends cutting off alcohol completely, but he adds that you should limit yourself to two drinks a week at the very least.
Cut Way Back on Meat
You’re well aware that increasing your consumption of fruits and veggies will help you Weight Loss. But avoiding meat totally is considerably more beneficial. According to a study from the University of South Carolina, people who ate a plant-based diet lost more weight than those who ate more fruits and vegetables but still ate animal products. In fact, according to a meta-analysis published in the Journal of the Academy of Nutrition and Dietetics, persons who followed a vegetarian or vegan diet dropped about 10 pounds on average, and the older they were, the more weight they lost.
Another compelling reason to reduce beef consumption is that “one in every three males over the age of 40 will die from heart disease, and eating a more plant-based diet is the greatest strategy to maximise endothelial nitric oxide levels for cardiovascular protection and health,” according to Kominiarek. According to a new study published in the Annals of Internal Medicine, a Mediterranean diet rich in good fats—olive oil, eggs, almonds, fatty fish—reduces the risk of not only heart disease, but also type 2 diabetes and some malignancies. Three of the top ten causes of death for American men can be avoided simply by consuming less meat and more healthful plant-based fats.
Up Your Protein
“Men may lose up to 8% of their muscular mass per decade beyond the age of 40,” Bede reveals. According to a study published in Nutrition in Clinical Practice, eating a high-protein diet may be enough to prevent or minimise sarcopenia, or age-related muscle loss. Although you may assume you don’t need as much protein now that you’re not pounding iron like you used to, the researchers advised that middle-aged men consume at least 25 to 30 grammes of high-quality protein per meal.
Take Supplements
According to Bede, HMB (beta-hydroxy-beta-methylbutyrate) is a protein-related molecule that helps your muscles use the macronutrient more efficiently. “Taking an HMB pill beyond 40 can help with muscle building,” she adds. Consider taking a D-rich multivitamin as well. “Most males over 40 are vitamin C, vitamin D, magnesium, B vitamins, and zinc deficient,” explains Kominiarek. Vitamin D is especially significant because it is essential for muscle and bone health, but beyond the age of 40, people spend less time outside and are less exposed to sunlight, according to Bede. Although it’s always preferable to get nutrients from entire foods, Kominiarek believes that supplementation is necessary as we become older.
Focus on Fish
“The omega-3 fatty acids naturally contained in a fresh fillet of salmon are crucial in helping to prevent inflammation,” Bede adds. “Inflammation has been related to obesity, dementia, Type 2 diabetes, and heart disease.” This benefit makes fish the ideal 4-in-1 weapon against weight gain, as well as a slew of other age-related ailments, she adds. Eat two fish-based meals per week, according to the American Heart Association. While salmon has the best nutritional value, Bede enjoys mackerel, tuna, sardines, and bluefish.
Resist Refined Carbs
It’s certainly been a lifelong battle to resist bagels and pastries, but as you get older and your metabolism slows, it’s more crucial than ever to avoid refined carbs, according to Bede. “Your body will cling on to the excess sugar and destabilise your blood sugar levels,” she continues, “leading you to potentially binge consume things you already have a hard time burning off—but even more so now with a sluggish metabolism.” Choose carbohydrates from fruits, vegetables, and whole grains, such as whole-wheat bread and quinoa, to keep your blood sugar stable and cravings at bay.
