The best training plans will include the intensity you need to meet the demands of your event. You can go one step further and include strength training too. This will give you the flexibility to add low-intensity fasted rides to drive fat-burning adaptations. For weight loss, what's the main advantage of intermittent fasting over ordinary calorie restriction? IF can be a very flexible way to form healthy eating habits and practice calorie restriction for busy guys with irregular schedules. Becoming accustomed to periodic mild hunger throughout the day and not acting on it is a definitive step to better health and weight management. Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group. It’s important to accept that and work to maintain a healthy body image. Low-calorie recipes, especially those for low-fat or low-carbohydrate diets, have been suggested as the first dietary strategy, although in some cases, a VLCD is required for a short period. This diet also helps reduce LDL-C,86 but its effects on weight loss were small (–0.8 kg to –1.2 kg).87 To include a portfolio of cholesterol-lowering foods, the diet recommends daily consumption of 2 g of plant sterols, 50 g of nuts, 10–25 g of soluble fibers from plant foods, and 50 g of soy protein; meat, poultry, seafood, dairy, and eggs are not allowed. The diet limits sodium intake to 2,300 mg/day and can reduce the risk of cancer,81 cardiovascular risk factors,82 and both all-cause and cause-specific mortality.83 The DASH diet also aids in losing weight, but the differences were relatively small.84 IF or TRE helps weight loss by decreasing your overall calorie intake. But be aware that if you gorge yourself during that eating window, you may not lose the weight that you're trying to get rid of. When you're not constantly snacking or grazing throughout the day, you're less likely to mindlessly eat calories that you don't need. The main benefit of intermittent fasting is that it can help you decrease your overall calorie intake, which naturally leads to weight loss. But feeling full 24/7 is not "normal." You need to let go of feeling full 24/7 if you want to get control of your diet, nutrition, and weight loss. However, Idea Fitness Trainer of the Year, Carol Michaels, worries that many seniors are forgetting about strength training. Your heaviest carbs should be in the morning so you have all day to burn it off, while you should restrict carbs at night since you'll be going to sleep soon and can't burn it off. In this state, it's much harder for the body to release extra pounds.” When those cells become resistant to insulin, glucose doesn't get used and ends up staying in the blood creating high blood sugar. But the bigger problem is that older adults over age 60 tend to have higher blood sugar due to insulin resistance. Data from the first National Health and Nutrition Examination Survey (HANES I) indicated that obese women had nearly 4 times the risk of knee OA as compared with non-obese women; for obese men, the risk was nearly 5 times greater. Population-based studies have consistently shown a link between overweight or obesity and knee OA. Being only 10 pounds overweight increases the force on the knee by pounds with each step. See better results in half the time. She gradually learned how to prepare healthy meals that fueled her body while enjoying the process of cooking. This article takes a detailed look at her weight loss journey, the methods she employed, the challenges she faced, and the lessons she learned along the way.At the heart of Coughlan’s transformation is the concept of holistic health. Healthcare providers should consult with patients before choosing the optimal diet strategy because successful weight loss and its maintenance depend on the patient’s choices, preferences, and long-term adherence to the diet plan. Thus, the best diet for weight management is one that can be maintained in the long term. Time-restricted eating or intermittent fasting can be considered other options for weight loss and its maintenance. Supporting Metabolic Function and Fat Oxidation Incorporating HIIT into your routine is an excellent way to increase your metabolism and burn fat. Protein is essential for muscle repair and growth, and it becomes even more important as we age. Strength training is one of the most effective ways to combat muscle loss and preserve lean tissue. A lack of sleep may affect the body’s regulation of these neurotransmitters. While we often think of appetite as simply a matter of stomach grumbling, it’s actually controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to communicate with one another. One common hypothesis about the connection between weight and sleep involves how sleep affects appetite. Several hypotheses offer paths for additional research with the hope that increasing our understanding of the relationship between weight and sleep will lead to reduced obesity and better weight-loss methods. There remains much to be discovered about the intricate details of how sleep and weight are connected. But if weight management is part of your health goals, it’s achievable. Some people find it tougher to maintain a healthy weight after they turn 40. Getting adequate, quality sleep is an important part of a healthy weight loss plan. The body naturally increases and decreases the levels of these neurotransmitters throughout the day, signaling the need to consume calories. While there is continuing debate within the medical community about the exact nature of this relationship, the existing research points to a positive correlation between good sleep and healthy body weight. For much of the same time period, the average body mass index (BMI) of Americans increased, reflecting a trend toward higher body weights and elevated rates of obesity. Although the medical community is still untangling the complicated relationship between sleep and body weight, several potential links have emerged that highlight the potential weight loss benefits of getting a good night’s rest and the negative health impacts of sleep deprivation. That said, it’s best to follow the most recent Dietary Guidelines for Americans and limit your intake of saturated fat to no more than 10 percent of your daily calories. Bottom Line Expand your cheese horizons to foods that can legally be called cheese and thus are a good source of calcium, a mineral that’s critical for healthy bones and teeth and several essential body processes. Other credits include contributing to and editing health content for national magazines. Previously, she wrote personal health, travel health, and automotive health and safety columns for the Los Angeles Times. Kathleen Doheny is a Los Angeles–based independent journalist specializing in health, behavior, and fitness topics. She is pursuing a third master’s degree in global health from Arizona State University. One of the healthiest cheese choices of all, Grader says, is goat cheese. Alcohol and belly fat Diet IS the foundational element of any fitness regime, whether you're someone trying to lose weight and get fitter or someone training for a physique competition or CrossFit®. With the metabolic changes and muscle mass reduction that typically occur in this age group, workouts that maximize calorie expenditure and muscle engagement are essential. By combining both forms of exercise, you can effectively shed fat while simultaneously building lean muscle mass, leading to a more toned and fit physique. Achieving the goals of losing fat and building or preserving muscle mass requires a thoughtful approach that balances both cardiovascular and strength training. Regular exercise counteracts these changes by continually stimulating muscle growth, boosting metabolism, and improving joint mobility. All of this is great news for men over 40, as belly fat is linked to an increased risk of heart disease and type 2 diabetes. Between-meal snacks are one of the prime drivers of weight gain, so intermittent fasting knocks that on the head. During the fasting phase of each day, you will EAT NOTHING. Navigating weight loss as a man over 40 doesn’t have to be an uphill battle. Meal prepping on weekends, keeping healthy snacks on hand, and choosing quick, simple recipes can make a huge difference. It’s crucial for counteracting age-related muscle loss. That daily dessert might cause you gain weight, even if you’ve stayed the same weight for years. Dieting after 60 is confusing – even if carb-heavy meals and delicious desserts have never been an issue for you, you might start to notice your body changing. However, there are some tricks to nudging that weight off so that you can tip the scale in your favor. So, losing weight after 60 is a real problem that many men and women face. Consider your weight one indicator of your health, along with your blood pressure, blood sugar and cholesterol levels. One 2022 study found that the best BMI for health for those over age 65 is 27 to 28 in men and 31 to 32 for women. On days when you decide to go meatless, center your meal around vegetables and add beans or lentils to make sure you’re getting enough protein. The reason for the link is not clear, but it may be due to the meats’ high fat content, to preservatives added during processing, or to a combination of factors. Avoid salami, pepperoni, and bologna, Bonci advises, as they all have a lot of saturated fat. For example, good choices would be an egg or two for protein, plus a slice of whole-grain bread and some berries. “It’s important to have protein at breakfast,” adds Bonci, which is something that most toaster pastries are short on. An example pattern would be to eat breakfast on Monday morning, then eat nothing until the next day.While weight management may be your number one priority now, think fitness not thinness.But would it surprise you to learn that this widely accepted “health standard” didn’t come from doctors or scientists but from a 1960s Japanese marketing campaign?Who else didn't realize how many calories were in pasts until they weighed it?!Read more on home remedies for weight loss.You can learn more about obesity and get support from Obesity UK, the leading charity dedicated to supporting people living with obesity.It burns calories, builds muscle (boosting your metabolism), improves cardiovascular health, and enhances mood. There's no easy way to lose weight. In fact, some people who seem to have a fast metabolism are probably just more active — and maybe fidget more — than others. The more active you are, the more calories you burn. But medical conditions rarely slow metabolism enough to cause a lot of weight gain. The strategy of reducing total fat intake is widely used for weight loss because a single gram of fat contains more calories than a gram of carbohydrates or protein. However, energy intake and energy expenditure are dynamic processes influenced by body weight and influence each other.11 Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weight loss. For patients who are not ready to lose weight at this time, the goal should focus on strategies to avoid further weight gain through healthy eating and more physical activity. What Strategies Are Recommended For Weight Loss? By lowering cortisol levels, Ashwagandha may help mitigate some of the weight-gaining effects of stress, creating a more favorable environment for fat loss. Overall, Ashwagandha presents a potent option for anyone looking to improve their health and achieve effective weight loss through its multifaceted benefits. In this way, Ashwagandha not only supports lean muscle growth but creates a synergistic relationship that aligns perfectly with weight loss efforts.Ashwagandha is undoubtedly a remarkable herbal ally for anyone looking to enhance their weight loss journey. Enhanced recovery means less downtime and more opportunity for individuals to partake in workouts that build muscle while burning fat simultaneously. This evidence underlines the herb’s potential to support physical performance, making it easier for individuals to engage in high-intensity workouts that promote fat loss while simultaneously contributing to muscle gain. Swim Now offers swimming lessons for people of all ages in luxury facilities across the UK.Remember to check with your health care provider before starting any weight-loss program, especially if you have any health conditions.“Exercise helps preserve muscle mass, supports metabolism, and allows you to enjoy more food while still creating a calorie deficit.On one end, you have fats, and on the other, you have carbs.Intermittent fasting and weight loss.Instead, log your weight every day at the same time and then at the end of the week, add your daily numbers together and divide it by 7.Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.” One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. To lose weight, you need to lower the total calories you take in from food and drinks. Think of your goals on days when you don't feel like eating healthy foods or moving more. These healthy changes include eating a balanced diet and moving more each day. If you're not getting sufficient dietary protein but training hard, in a calorie deficit, the result will be muscle catabolism. Research suggests that a pound of fat equals roughly 3,500 calories, so to lose one pound per week, you’d need to create a 500-calorie deficit daily.Each stroke uses different muscles and some are more efficient than others which means they don’t all burn calories equally.She has consistently used her platform to promote the message that health is multifaceted and cannot solely be defined by a number on a scale.Before embarking on a weight loss journey, you have to determine the reasons why.Menopause and the stage leading up to it, called perimenopause, involve a range of hormonal changes.Lose weight and keep it off while enjoying delicious healthy food.While activities like exercise can temporarily increase metabolism, sleep cannot. Instead of following fad diets, she turned to balanced eating patterns that emphasized nourishment over restriction. It was filled with ups and downs, self-reflection, and a commitment to prioritize her well-being above societal expectations.The narrative surrounding Nicola Coughlan’s weight loss has resonated with many due to her openness about the emotional and psychological aspects of her transformation. In the world of entertainment where body image and representation often dictate narratives, Coughlan’s path serves as a beacon of hope and encouragement for numerous fans and followers. Her story is not merely about dropping pounds; it is about revitalizing her health, embracing her body, and finding inner strength that resonates with many individuals striving for similar changes in their lives. Second, review the health benefits of small weight losses with patients, emphasizing the positive effects of reduced weight and exercise on OA-symptoms such as pain. Coupled with a strategis nutrition plan, it’ll have your body sweating and (at times) your stomach grumbling, but in 28 days, you’ll surprise yourself when you see how far your figure has come. Losing muscle mass slows the rate at which the body uses calories. This means your body will preferentially burn body fat for energy instead of muscle tissue allowing you to develop a more impressive body composition. Lowering stress can help you make long-term healthy lifestyle changes. But the best way to lose weight and keep it off is to make lasting lifestyle changes. Any effective weight loss workout plan for men over 40 has to consider the physical changes that we older guys are going through. But in a fed state, your body will burn more fat post-workout. In a fasted state, your body will burn more fat DURING the workout. If you just don't have time for a 30-minute walk each day, experts say that walking about 10,000 steps a day (the equivalent of about five miles) while doing your normal activities should keep you fit. And the calorie-burning rewards of exercise are not limited to your workout time. If the boost translates to only 100 calories a day, which is a realistic expectation, you could save yourself from putting on an extra 10 pounds in a year. If you're determined to succeed at losing weight, simply cutting calories won't guarantee success. Managing your weight doesn't just mean counting calories and figuring out your BMI. Editor’s Choice: The Top 10 Health & Wellness Brands to Know Collingwood double-majored in dietetics as well as nutrition, fitness, and health at Purdue University and earned a master's degree in health promotion from Purdue University. She appears regularly on national and local TV, and speaks around the world to business teams on how to manage energy physically, emotionally, mentally, and spiritually. And in the long run, aggressive calorie restriction ultimately makes weight regain more likely, Beal says. It also increases your likelihood of long-term maintenance, because it’s not a quick-fix diet,” she says. “It's possible, but it's an aggressive target that often comes with trade-offs in health, energy, and sustainability. Protein Bars Are Often Candy Bars in Disguise Jill advises, “Stop eating manufactured food. Carolyn and Denny both advise that you drink half your body weight (in lbs) in ounces of water. If you feel you cannot lose weight because of cravings, this could be a great jumpstart. If you don't want to do a full-on weight loss program, you can talk to your doctor about weight loss medication options. “Those connections are well established, and we know that losing weight with bariatric surgery can reduce the risk,” he says. One study found that just four weeks of brisk walking resulted in an inch reduction in waist circumference. When scientists tracked 190,672 adults for 10 years or longer, obesity boosted the risk for heart attacks, strokes and heart failure — and nearly tripled the odds for the most obese middle-aged group. While many of us monitor our weight out of vanity, doctors suggest you consider monitoring your weight, BMI and waist measurement as important as monitoring your blood pressure, blood sugar and cholesterol levels. To fend off extra pounds, a good rule of thumb is to consume about 200 fewer calories a day than you normally would, suggests the Academy of Nutrition and Dietetics. In other words, it’s not too late to adopt healthy habits. But you can take steps to maintain a healthy weight in your face. Learn more about popular diets for weight loss, including Dash, MIND and Noom. Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. That’s why our program helps you choose the foods that suit your body and move toward your long-term health goals. Forget calorie counting and focus on including a diverse range of plant foods in your diet. We want to understand how it affects people’s mood, energy levels, hunger, and symptoms of health conditions. Visceral fat is the deeper fat that lives within your belly and hugs your stomach, liver and intestines. A neck size greater than 16 inches for women or 17 for men, she says, can be a sign that you’re carrying excess fat in the neck, which can put you at risk for conditions like sleep apnea. “How your pants fit can be an accurate indicator of visceral fat,” says Srivastava. This is the decade when metabolism is starting to sputter. The fat gain you experienced in your 50s may continue into your 60s. The Heart Benefits You Can’t See (But Will Definitely Feel) Suddenly, we have to track calories and steps to stay ahead of the scale. As our bodies age, we lose our ability to eat whatever we want. Let’s face it – trying to lose weight after your 60 years old is really hard. Being healthier is not just about what you eat – it's also about regular physical activity. Healthy eating does not need to be dull – give this tasty recipe a try! If your blood pressure is high, then it can be managed through lifestyle changes or medication. If you are overweight, you might be more at risk of having high blood pressure. You can learn more about obesity and get support from Obesity UK, the leading charity dedicated to supporting people living with obesity. Each stroke uses different muscles and some are more efficient than others which means they don’t all burn calories equally. Your weight has a massive influence on how many calories you burn while swimming. This means that the food you eat will be less likely to be stored as fat and more likely to be used as fuel in your muscles. A calorie deficit just means that you’re consuming fewer calories than your body requires to meet the demands being placed on it. On one end, you have fats, and on the other, you have carbs. Training and losing weight is hard work, so make sure you are getting the proper nutrients. Turkey and chicken are great because they are low in saturated fats. Finally, make sure you are getting enough protein. When making your food choices, fruits and vegetables are great additions to your plate. Studies have shown that HIIT not only helps with fat loss but also continues to burn calories long after the workout is over. Aim for at least two to three strength-training sessions per week, incorporating exercises that target major muscle groups. By focusing on lifestyle adjustments, exercise, and nutrition, you can take control of your weight and overall health. As muscle mass declines, fat tends to accumulate, particularly around the belly area, leading to the typical “middle-aged spread” that many men experience. This is one of the reasons why people with more muscle mass tend to have faster metabolisms. Generally, a 500 calorie deficit is a good place to start. The right food choices, coupled with riding, deliver a one-two punch. Having one of these scales to step on every day was massively effective. Two easy ways to measure body composition are skinfold calipers or a body composition scale. Analyzing a weekly trend helps because weight fluctuates daily. Carol continues, “Since muscle is metabolically active, the more muscle mass that you have, the faster your metabolism. Typically, cardio exercises, like walking on a treadmill or hopping on an elliptical are the most common. Strength training, also called resistance training, isn’t usually the first thing older adults think of when they think of exercise. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. Lean into foods that are naturally rich in fiber, such as non-starchy veggies, fresh whole fruits, chia seeds, and flax seeds. This is important for your gut health and can also help maintain satiety. Yet, many of us—even if we get an exercise session in—are way too sedentary. In fact, these franken-foods are often designed to increase cravings! “For reasonably healthy adults, there’s a natural increase in body fat until your 80s,” says DeCarlo.MyFitnessPal is probably the most popular calorie counting app out there, since it's free and is easy to use.It may be helpful to discuss whether a structured weight management program in your community that offers education and support would be helpful.My coach recommends 4-5 heavy-weight training sessions weekly.Moreover, research has indicated that Ashwagandha might influence other critical factors related to weight loss, such as enhancing metabolic function and promoting muscle growth.As men age, particularly after 40, their bodies undergo significant changes.It’s best to add them immediately after a weight training session.While the weight loss aspects of walking get most of the attention, the health benefits extend far beyond what you’ll see on the scale.When most of us want to lose a few pounds, we often think about joining a gym or an exercise class.As we age, we naturally lose muscle mass—a process known as sarcopenia—which can start as early as the age of 30. If your doctor has advised you to lose weight, the key is to hold on to as much muscle as you can. It’s generally believed that every pound lost through diet is about 75 percent fat and 25 percent muscle, says DeCarlo. Hormonal changes and medication side effects, coupled with muscle loss and fat gain, add up to a body that now carries around proportionally more fat. And body fat isn’t just benign, sleepy stuff; it acts as an endocrine organ that’s involved in the metabolism of sex hormones, blood clotting and blood pressure, and insulin sensitivity. With so many different types of diets, it can be a bit confusing, but mostly they all create a calorie deficit. If there is too much of a caloric deficit, you will lose muscle. For me, that meant weighing in every morning and observing the weekly trend in both weight and body composition. Limit refined carbohydrates like white bread, white rice, sugary cereals, and pastries, as they offer little nutritional value and can lead to energy spikes and crashes. Carbohydrates provide energy, but the type of carb matters. Aim to include a source of lean protein in every meal. You can estimate your daily calorie needs using online calculators. Muscle mass tends to decrease, which can slow down your metabolism. Many women don’t want to be weighed when they visit the doctor but it’s crucial to step on the scale anyway, says Dr. Garcia. And that's not something to ignore since fat around your middle has been shown to raise your risk for cardiovascular disease. You may be experiencing hot flashes, night sweats, insomnia, and yes, weight gain. If you’re like most women, your metabolism has dropped to its lowest point ever and hormonal changes have brought on menopause. Read more about losing weight in your face. High insulin locks body fat away, which is a survival mechanism. This is also important for gut health because refraining from eating between meals gives your gut (specifically the MMC, or Migrating Motor Complex) a chance to clean house, so to speak, between meals. Now, I am focused on eating three large meals a day, which keeps me satiated, so I don’t need to snack. I know lots of experts have recommended small frequent meals for weight loss over the past decades. I started eating some things I’d never thought I would eat on a “diet” like rice crispy treats made by my one and only 12-year-old baker. This is particularly significant for those who find themselves fatigued after a long day, as Ashwagandha may help sustain energy levels despite the day’s stresses.The improvements in energy and performance attributed to Ashwagandha are also linked to its role in promoting muscle growth and recovery. In summary, by addressing stress and cortisol levels, Ashwagandha can serve as a valuable tool in the weight loss arsenal, promoting a balanced approach to both mental and physical health.Another notable benefit of Ashwagandha is its potential to improve energy levels and support physical performance. This psychological improvement can lead to healthier lifestyle choices, such as better food choices and regular physical activity, further reinforcing its weight management effects. By making healthier food choices, Coughlan has been able to maintain her weight loss while still enjoying her favorite foods in moderation. This shift was not merely about losing weight but more about embracing foods that contributed towards her energy and overall health. If you’re trying to build muscle (i.e. actively weight training), aim for 1 gram of protein per pound of target body weight. The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss. Simple habits, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day, can help you lose weight. The message is that you can win the weight-loss game with many different kinds of physical activity. That's especially true for people over age 50. By themselves, neither exercise nor diet can get you to your goal as effectively or as fast as the two of them can together. Whether you have a little or a lot to lose, these tips will help you lose weight and be a faster cyclist. The bike is a great fitness tool, and cycling for weight loss doesn’t have to be complicated. But doing those exercises alone won't get rid of belly fat. Normal Sleeping Heart Rate Having healthy snacks readily available can also prevent you from reaching for less nutritious options when hunger strikes between meals. However, for weight loss, reducing intake even further is often beneficial. Be aware of the calorie content in different alcoholic beverages. Walking for Weight Loss & Health: How Many Steps a Day Really Matter? To do that, you'll need to burn about 500 to 750 calories more than you take in each day. So be sure that you're ready to eat healthy foods and become more active. Long-term weight loss takes time and effort. An effective weight loss strength training program for a 50-year-old is not going to be the same as a program for a 25-year-old. These dynamic movements increase core temperature, blood flow to the muscles, and get the joints and tendons prepped for the upcoming heavier movements. I always like to start off with some dynamic movements before moving on to specific movements for the day's workout. This can reduce soreness and improve recovery time. It helps to reduce heart rate gradually, prevent blood pooling, and promote the removal of lactic acid from the muscles. Robert Herbst offers another way to think about strength training, “The body will build additional muscle which is metabolically active and burns calories, even when at rest. “The missing exercise component to help those over 60 lose weight is oftentimes strength training. When you eat fewer meals throughout the day, your body has to tap into its stored energy (i.e., body fat) for fuel instead of using the energy from the food you just ate. Catechins can increase metabolism by stimulating the body to break fats down more quickly and burn more calories. We want to lose body fat and maintain that fat loss, but at the same time try to gain muscle or at least maintain as much as possible. Pair protein-rich foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.” It helps build and maintain muscle mass, which boosts your metabolism and allows you to burn more calories even at rest. For men over 40 aiming for weight loss, a good target is around 0.7 to 1 gram of protein per pound of your target body weight. While diet is paramount for weight loss, exercise plays a vital supporting role. It’s important to remember that if you’re currently overeating, that’s ok. It’s simply to give you a ballpark figure of what you need to be eating vs how you’re currently doing. Sure, it’s not 100% optimal, but it is 100% better than staying at home on the couch. A free 12 week programme for football fans who want to lose weight and improve their lifestyle. There is lots of help and support available to lose weight. Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds. If you're overweight, losing weight has many health benefits. Add more physical activity to get to your weight-loss goals faster and maintain your weight loss. You could lift weights, use exercise bands or do pushups. Also aim to do strength training exercises at least twice a week. Work up to at least 30 minutes of aerobic exercise most days of the week. And sure, spending time pounding the treadmill and pumping iron is a good way to lose weight.As a result, you have more steady energy throughout the day instead of the highs and lows that come with eating several times per day.“We sometimes say genetics loads the gun and lifestyle pulls the trigger,” he says.It's not a quick fix - but I do have some tricks up my sleeve for midlife weight management.You want to lose weight, but that goal is meaningless if the weight you lose is muscle mass.When it comes to a more specific number of steps a day for weight loss, the equation gets a bit more personal.If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program.And when you exercise constantly and keep your diet in check, you’ll tone up all over, including around your midsection. Choose an eating window that's manageable for you. As men age, particularly after 40, their bodies undergo significant changes. Hashmi founded the nonprofit organization SelfPrinciple.org to provide accessible and accurate health, nutrition, and wellness information to the public. It’s not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied.” (ref. 7) Other investigations, which performed repeated x-rays over time also, have found that being overweight significantly increases the risk of developing knee OA. Overweight women have nearly 4 times the risk of knee OA; for overweight men the risk is 5 times greater. Embracing the changes to your body that come with menopause can help your mental health. This treatment also may help redistribute the fat that accumulates around the center of the body or abdomen. Read more about foods you can eat without gaining weight. Read more about foods that could boost your metabolism. And high-protein foods like eggs and nuts take longer to digest, which can leave you feeling more satisfied and less likely to overeat. Foods that are high in fiber, such as apples and carrots, can help curb your appetite so that you eat fewer calories. Do you pack away the potato chips every time you balance your checkbook? Ask yourself, do you reach for chocolate-chip ice cream every time your nosy neighbor calls? Stress, no matter what its source, is a common trigger for overeating. While food may seem like your most dependable source of comfort, it ultimately leaves you more out of sorts than before. Most of us discover sooner or later that its usually emotions and cravings (sometimes triggered by emotions), not an insatiable appetite, that make us overeat. This type of workout is particularly effective for men over 40 who may not have the time or stamina for long, steady-state cardio sessions. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. High-intensity interval training (HIIT) has also been shown to increase metabolic rate, even after the workout has ended. Slower metabolism, shifts in hormone levels, and changes in muscle mass all play significant roles in weight gain and loss. Healthy habits like eating a nutritious diet, moving often, managing stress, and sleeping well really can pay off over time, Singh says. “Without sustainable lifestyle changes, you won’t be able to keep the health benefits of weight loss, plain and simple,” Anegawa says. Losing weight too quickly may be especially dangerous for people with underlying health conditions, especially diabetes or kidney or stomach diseases, Singh says. This article, which is a first of its kind for me (and I’ll explain more about why coming up), shares how I lost weight in my 40s without depriving myself and instead focusing on nourishing my body, mind, and spirit. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days. For practicality, consider thinking of your sweets calories over the course of a week. Over the course of three months, it’s much more feasible to aim for weight loss of around 12 to 24 pounds, depending on your starting weight. Many people want to lose a lot of weight quickly, and on the surface, losing 30 pounds in three months may sound achievable with enough willpower. Ramblers organises group walks for health, leisure and as a means of getting around for people of all ages, backgrounds and levels of fitness. And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day.Structured training is an efficient way to create a calorie deficit and raise your fitness.In the following sections, we will explore in detail three science-backed benefits of Ashwagandha that can aid in fat burn.This will equal stronger weight sessions and more muscle gain.She notes that the number of calories burned will vary depending on body size and workout intensity, too.Read on for 20 expert tips on how to lose weight after 50.The net payoff means better body composition that’s easier to maintain over time—and I’m all about whatever is sustainable.The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health. Anyone doing an intermittent fasting protocol can expect to feel hungry for a portion of each day. If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. Filter by ingredient or time and find a new favourite for the whole family. You do not have to do everything at once, try one thing at a time and find what works for you. He suggests picking an activity that you find fun or tolerable, such as walking your dog or hiking, and making that your regular workout.Analyzing a weekly trend helps because weight fluctuates daily.And be ready to eat a pretty significant meal just to hit maintenance calories.For example, I found out that my coffee creamer had 35 calories in two tablespoons.By combining both forms of exercise, you can effectively shed fat while simultaneously building lean muscle mass, leading to a more toned and fit physique.To preserve muscle mass and support fat loss, it’s important to get enough protein in your diet. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Ask yourself if now is a good time to start. But it can be hard to find a weight-loss plan that works for you. Don’t underestimate the power of sleep and stress management in your weight loss journey. Staying hydrated also helps your body function optimally, supporting your weight loss efforts. They are essential for any successful weight loss diet for men over 40. Fat often gets a bad rap, but healthy fats are essential for hormone production, nutrient absorption, and overall health. A general guideline is to aim for about 0.7 to 1 gram of protein per pound of your target body weight. Since my weight loss, many people have asked how I did it. Finally, add in some strength training to help your weight loss. Eating lean proteins will help keep the calories lower while ensuring you are getting enough. Freestyle strikes the balance between being easy to master, easy to sustain for longer swims while also burning a decent amount of calories. In reality, there is no one best stroke for weight loss. Breaststroke clocks in at 734, while backstroke comes in at 505 calories per hour. To get a good personal estimate of how many calories you’re burning, check out this handy swimming calorie calculator. These experiences resonate with many, making her story relatable and inspiring for those facing similar struggles.An essential aspect of Nicola Coughlan’s weight loss and health transformation lies in the supportive community surrounding her. Coughlan’s holistic approach has become a model for others, showcasing that health and wellness should be sustainable and enjoyable rather than punitive.No weight loss journey is without its hurdles, and Nicola Coughlan’s transformation was no exception. Finding joy in activities like dancing, walking, and strength training added an element of fun, making it easier to sustain her exercise regimen. And excessive belly fat is an indicator of deep visceral fat (fat that surrounds the internal organs) and that’s especially dangerous for long term health. These cornerstones not only support weight loss but also improve overall well-being. In the first half of this article, we’ll focus on crucial mindset and lifestyle changes that form the foundation of lasting weight management. It's not a quick fix - but I do have some tricks up my sleeve for midlife weight management. I’ve since been applying this approach to help my patients who are in a similar situation, some with just a few stubborn pounds to lose, and others with more lofty weight-loss goals. Most people have a hard time sticking to it. At some point, you need to accept that without a good exercise and training regimen, you're swimming against the tide. So don't believe that just by adopting Intermittent Fasting, you can just merrily continue overeating junk food and being sedentary. That’s where intermittent fasting (IF) or time-restricted eating (TRE) may make a difference. If you’re a guy over 40, there's a pretty good chance that you’ve been struggling to lose weight despite your best efforts. Losing sleep can result in having less energy for exercise and physical activity. Extra time spent awake may increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain. While activities like exercise can temporarily increase metabolism, sleep cannot. Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive. Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions. Additionally, Coughlan incorporated physical activity into her daily routine, engaging in exercises that she enjoyed rather than viewing workout sessions as a chore. This awareness has fostered a comprehensive understanding of health, urging others to recognize that psychological aspects are integral to the journey. By approaching her journey mindful of her overarching health aspirations, Coughlan showcased the power of motivation rooted in self-care rather than societal pressures.Lastly, many individuals are curious about the influence of mental health on Coughlan’s transformation. She advocates for cautious exploration of different fitness regimes and dietary choices, recognizing that what works for one person may not be suitable for another. Her messages resonate especially among fans who may have faced similar challenges, providing them with reassurance that every journey is unique and valuable in its own right. There are many benefits of walking (see our article on the 15 benefits of walking for more details), including improving your heart health and boosting your mood. These findings are based on longevity so for other health benefits, walking more can still be beneficial. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day. Also, you may not need 10,000 steps a day, depending on your age and activity level. Don’t worry – that loss of muscle mass can be reversed, and we’ll get to that in the next section. Robert Herbst, a personal trainer and 19-time World Champion in powerlifting explains, “I’m 60, so I know what it means to be 60. → If you’re 65+ and are enrolled in Medicare, there are plans that offer free gym memberships as a part of your health insurance. It’s best to start with a low-volume plan and work your way up over time. If you are new to interval training, you can use Plan Builder to create a custom training plan aligned with your goal event. A higher FTP means that you will complete workouts with a higher average power. Even though you are working out, you still want to keep a sensible calorie deficit.