When you get to the time when you are 40 years old and you don’t have as much strength as compared to what you had in your twenties, weight loss becomes a task that seems really hard. Every man wishes to have a good, healthy, and slim body but not all of them are willing to put in the work that is required in order to maintain your weight. It is really important for every human being to stay in good shape and health because it prevents us from many diseases which we do not know about. In your teenage and your twenties, you could have eaten junk food all week and still would have been able to lose weight because you had the energy to work hard for longer periods of time and your body burns fat really quickly in that age. But when you are 40, your body does not help that much.
As hard as it seems to lose weight in your forties, I am here to assure you that is not that hard. You just need to put in a little effort and everything will be good onwards. I have described a plan below that will help men over 40 in losing weight.
Eat an apple every day
An apple a day keeps the rise of weight at bay. A medium-sized apple packs about 4.5 grams of filling fiber — that’s about 12 percent of men’s RDA — which can be an excellent edible solution to ward off the unpleasant gas which bloat that would otherwise keep you idle. Apple peels are filled with pectin, a fiber which research published in Anaerobe reveals to be effective in boosting healthy gut bacteria, including lactobacillus and bifidobacteria, which can help rev your metabolism. Red apples are also filled with quercetin, a phytochemical that can help to alleviate joint discomfort associated with inflammation, and resveratrol, which is ideal for reducing belly fat.
Make sure to wake up early
The early bird captures the worm, particularly when weight loss is at stake. Work at Northwestern University shows that getting some early morning sunshine was associated with a significantly lower BMI relative to people who later got some heat. And engaging through an early-side workout will also help normalize the circadian cycles, making having adequate metabolism-boosting rest simpler. Perhaps better, evidence shows that early birds appear to be more cheerful and have less discomfort than their evening counterparts, possibly reducing the stress hormone cortisol levels, which may cause accumulation of fat in the belly.
Add weight training to your workout routine
Upon your 40th the best way to shed weight is to add some weight lifting to your schedule. Scientists at the Harvard School of Public Health found that just 20 minutes of weight lifting a day cut men’s chance of abdominal obesity as years went on, although doing the same amount of exercise did not have the impact. Packing on any weight will also make you less likely to slip, reducing the chance of an injury that weakens. Power up for exercises and experience healthier muscles by adding the right weight loss proteins to the meal.
Eat pomegranate regularly
Snacking on pomegranate in no time will help you feel better. Data released in BMC Complementary & Alternative Medicine shows that rats who were fed a high-fat diet along with pomegranate supplements lose more weight and body fat thus maintaining plasma lipid rates and that brain oxidative stress. Research also shows that pomegranate rich in antioxidants can help suppress LDL cholesterol and lower blood pressure, improve blood flow, and reduce the chance of erectile dysfunction.
Eat eggs regularly
Starting with some protein-packed eggs in your morning can help you shed the spare tire before you know it. Research published in the International Journal of Obesity shows that members of the middle-aged sample who started their day with eggs lost more weight than those who kicked off things with a more calorie, high-carb meal. If you’re afraid that adding any eggs to your meal schedule will increase your cholesterol, don’t be; new evidence suggests that most people can easily eat up to three eggs a day without adversely affecting their cholesterol. Scrambling 1-3 eggs a day has reportedly resulted in an increased cholesterol profile!
Add nuts to your diet
High-fat foods may also feel off-limited to those ready to shed weight, like nuts, but that doesn’t mean you can leave off your plate. A study undertaken by researchers at Reina Sofia University Hospital showed that test participants who eat a diet high in monounsaturated fats (like those found in nuts) over a 28-day period increased their insulin sensitivity and placed on less abdominal fat than subjects whose meals were rich in saturated fats and carbohydrates. Nuts are also healthy sources of protein and fiber for longer than the typical carbohydrate-rich meal and will help keep you satisfied and ward off hunger cravings.
Add vinegar to your salad
It’s time to remove those high-fat salad dressings and continue eating your vegetables like an adult. Luckily, the solution to your dressing problem is both tasty and simple, even for the relative noobs in the kitchen: just opt instead for some olive oil and vinegar. A 2009 research published in Bioscience, Biotechnology, and Biochemistry showed that over a span of 12 weeks, obese test subjects who added vinegar to their diet trimmed off more abdominal fat and body weight than the study group control.
Eat bananas regularly
While most high-sugar foods are not necessarily loss-friendly in weight, bananas are a welcome exception to this rule. Studies published in Nutrition & Metabolism showed that testing people with pre-diabetes who added insulin to their diet, a prebiotic fiber showed in bananas, experienced greater weight and fat loss in the belly than those who skipped it. Blood sugar levels have stabilized following a meal high in insulin, holding the cravings of certain foods at bay. Research has also related prebiotic fiber intake to an increase in beneficial gut bacteria, increasing your metabolism, and also improving the immune system.