Do you find it harder and harder to keep the weight off as you get older?
Do the good ole days of having a pizza for dinner not work for you anymore?
Let’s face it. After you hit 40, your metabolism will slow, as your life has probably gotten much busier with work and especially if you have acquired a family.
Your time is no longer your own. And sometimes your family greatly influences what you eat.
Can a man over 50 really lose weight and keep it off? OF COURSE!
We’re gonna help you discover ways that will help you get back in control of your weight and your life.
Here are 5 tips that will help you lose weight and keep it off.
TIP 1 – COUNT YOUR CALORIES
It seems like an obvious suggestion, but you’d be surprised how unaware we are of the calories we consume in a day. We also have no idea how much protein, fat, carbohydrates we consume and how healthy or unhealthy the food we eat is.
Do you know your daily consumption of salt? It’s important.
You can only plan to lose weight if you know where you are right now. It’s a little scary, I’ll admit. We don’t want to know how many calories we actually consume in a day.
When I first journaled my daily intake of food, I was shocked at how many empty calories I was eating and how fast they add up. You think 2,200 calories is a lot, but it ain’t.
We tend to miscount what we eat. When asked how many calories they think they consume, men claim to eat an average of 2,600 daily calories, while women report eating only 1,800 calories.
I can tell you they’re both wrong or you wouldn’t see so many fat people every day.
And being overweight makes it even more likely that we’ll underestimate the calories in your meals –a definite disadvantage when it comes to losing weight.
Your first step is to download an app that will track your daily caloric intake.
I use My Fitness Pal by UnderArmour. This is a good one because it gives you all the nutritional information you need, and warns you when you get close to a daily maximum on things like salt and fat.
Good apps will also have every restaurant and brand food already loaded so all you have to do is search for it. This makes calorie counting easier. You don’t have to guess how many calories are in that salad you had at Chipotle’s.
Determine how many calories you should be consuming in a day.
To determine how many calories you should be eating in a day, use the app. It will walk you through the steps necessary to compute how many calories you need to reach your goal. Right now I’ve determined that my daily caloric intake should be at the 1,750 level.
Determine Your goal. It should be to be the weight you were when you were looking your best. This could be 5, 10 years or 20 years ago. Being the weight you were when you were in high school is totally unrealistic, although I got there once.
Calories do count, but they are far from the whole picture.
Study after study shows that diets based on the same amount of calories, but different proportions of fat, protein, and carbohydrates, result in different amounts of weight loss.
Now, you know the facts and how many calories you should be consuming in a day.
TIP 2 – CUT BACK ON ALCOHOL
Alcohol use is a part of human culture going way back in time. It is something that has become part of our culture and almost as acceptable as eating and breathing. So cutting back on alcohol may be tough for you.
Not only does alcohol make it hard to lose weight, but it has deleterious effects, ….like diminished performance, mental impairment, possible addiction, and diabetes and liver disease. These things alone could be seen as a good reason to steer clear of drinking alcohol.
I know some of my friends will resist this greatly. I stopped drinking years ago when I realized it was keeping me from working out and it was costing me a lot of money.
Unlike basic food elements such as carbohydrates, proteins and fats, alcohol supplies what nutritionists refer to as empty calories: calories without nutrition. And one lousy beer has 100+ calories.
At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates, and it provides no nutrition.
Additionally, alcohol is the first fuel to burn. While your body is burning alcohol calories, your body will not burn fat.
It will burn the alcohol while your body refrains from burning the fat. It must also be remembered that the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will, therefore, hasten fat storage.
Any form of alcohol can pose problems for those wanting to shed unwanted fat to look their best.
Drinking doesn’t just have unhealthy physical effects on you. It has other effects, such as lessening your inhibitions.
The result of this relaxed thinking could mean more calories consumed and extra body fat gains.
When you drink you probably don’t care that what you eat is going to make you fat. You might also eat more of the wrong kinds of food, without thinking of the consequences.
Alcohol tends to have an appetite stimulating effect at the same time it is providing little in the way of nutrition. It will leave you craving other foods while you’re drinking. We’ve all experienced this, like Super Bowl Sunday.
I don’t want to scare you any more than I already have, but alcohol consumption can have an irritating effect on the lining of the stomach and gradually weaken the kidneys and liver, leading to serious health problems.
The liver—which processes toxins and breaks down fats for fuel—is crucial when it comes to maintaining a healthy body composition. Alcohol is destructive during the liver’s detoxification process, making it hard for the liver to properly work.
Just one more negative reason for not drinking, even though this is not directly related to weight loss.
Here is the problem you really don’t want.
Alcohol lowers your testosterone, which has a powerful fat loss effect.
Testosterone is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner, not to mention means fewer muscle gains. And less muscle means a lowered metabolic rate, and thus more fat. Not to mention creating problems in the bedroom!
A lower metabolic rate will make the job of losing fat much harder and you already are fighting a reduced metabolic rate due to your age. Alcohol indirectly causes the body to lower its metabolic rate and directly prohibits testosterone from exerting its fat-burning effects.
Nothing but bad news if you consume too much alcohol. I think a glass of wine a couple times a week won’t hurt you, but you should know that too much alcohol consumption can kill your chances of losing weight.
TIP 3 – EAT MORE PROTEIN
Eating more protein can help you lose weight and look better overall.
Eating more protein is an easy task for most people. Protein usually comes in attractive packages that we like to eat…..meat, eggs, cheese, etc. I love eating lots of protein.
A high-protein diet boosts metabolism, reduces appetite and changes increases your body’s ability to produce weight-regulating hormones.
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones, while reducing your levels of the hunger hormone.
By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.
Protein Makes You Burn More Calories. Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep.
A high protein intake can boost metabolism and increase the number of calories burned by about 80 to 100 per day.
There’s not much bad to say about consuming protein, and making it a major part of your diet is not all bad I do that and can attest to the beneficial effects.
TIP 4 – EXERCISE
This is the one Tip that, not done, will ruin your chances of ever losing weight and staying trim.
BUT, on the other hand, you can’t rely completely on exercise and working out to get you the weight loss you want. Your diet is the other big factor in the picture.
It’s a symbiotic relationship. As you lose weight, you are lighter on your feet and feel more like exercising. One fact: it’s easier to cut 1,000 calories from your diet than to burn off 1,000 calories through exercise.
You can’t lose weight effectively unless you have a regular workout/exercise program. It’s just a fact. Working out helps you with the non-physical aspects of weight loss, like motivation and feeling better.
You won’t find many people maintaining a healthy weight who aren’t regular exercisers. What you’ll find is that people who focus only on their diet aren’t very successful in the long run in maintaining weight. They must also focus on physical activity.
A lot of fad diets can produce impressive weight loss in a short period, but in the long run keeping it off is dependent on having a regular exercise program.
TIP 5 – DRINK A LOT OF WATER
Yes, you’ve heard that 1,000 times, but it’s SO TRUE!
It’s essential to your health because you’re mostly water to start with (how many times have you heard that?)
Water is essential to every function in your body and most Americans are not hydrated to the level they should be.
Drinking 64 oz of water a day (yes that’s a lot) can slow aging, help with your diet by suppressing your appetite, give you more energy and give you vibrant skin.
AND MAKE YOU LOOK YOUNGER
Even drinking as little as 24 oz can improve your health and can increase your metabolic rate so you burn more fat naturally. (soda doesn’t count)
Not to mention, that being hydrated can help you fight disease and even cancer.
Water is so important for so many processes in our body and can make us smarter.
Start by drinking 16 oz. the first day for a week. Then up it to 32 oz. every day for the next week. AT 64 oz. per day you will start to notice some good changes in your body, mind and spirit…..not to mention starting to scope out where every restroom is in your daily life J
These are only 5 tips to get you started on an effective weight loss program.
Is weight loss for men over 50 possible? You bet. Not as easy as when you were 25, but very doable.
If you’re a man over 50, these 5 TIPS are 5 essential things to consider if you’re serious about losing weight and looking good.