It can be difficult to lose weight as you begin to age. The routine changes entirely. You cannot eat the way you used to during 20’s and 30’s. Reducing weight after crossing the age of 40 becomes challenging. It even increases the risk of developing several chronic diseases. It is imperative to include the right number of calories in your diet and maintain a healthy balance of nutrients to shape the body effectively.
Being overweight is never healthy at any point in your life. But the negative impacts seem to multiply after the age of 40 according to several studies published. Researches have indicated that the number of medications consumed has increased by 60% for overweight people after they cross the age of 40. The immune systems start to lose its effectiveness. Older people drop in metabolism as well. Family and job obligations make a person more sedentary which means that you burn fewer calories. In a nutshell, men over 40 are at a greater risk of diseases compared to men under 40.
This is why it is important to lose weight. But how can it be done? Here is the perfect diet plan for men over 40 who seeks to reduce their weight and get back to a healthier life:
Nutrients and food choices
The diet plan must primarily focus on proteins and lean meat, fresh vegetables and fruits, whole grains and unsaturated fats. A man over 40 needs around 7oz. of grains even if following a low-calorie diet plan. They are also in need of 3 cups of dairy products, 2 cups of fruits, 3 cups of vegetables and 6oz. of protein to get the right balance of nutrients. Pay attention to the portion of nutrients that is being consumed to get more effective results. Also, go over the reviews for suggested products to get a more detailed idea.
The number of calories that must be consumed depends on the activity level. Sedentary men would need something between 2,200 and 2,400 while moderately active would need something between 2,400 and 2,600. Very active men over 40 needs around 3,000 calories per day. Eating calories less than suggested would make you immensely weak.
Macronutrient can be used more effectively after consuming a protein related compound named HMB. It can assist the muscle growth substantially. Men over 40 generally lack Vitamin C, Vitamin D, Zinc and Magnesium in their body. Since these minerals are crucial for bone and muscle health, consumption of supplements is necessary to maintain a balance of nutrients in your body.
Do not intake refined carbs
As you age and the metabolism slows down, it is important to hold against refined carbs. Go for carbs from vegetables, fruits and whole grains including whole-wheat bread. These carbs ensure your blood sugar remains stable and you can limit the cravings. Resist refined carbs to get your internal body running in the most efficient manner.