Last Updated on 2 years by silvergentleman
It’s no secret that as we age, it becomes harder to keep the weight off. This is because our metabolism naturally slows and we lose muscle mass.
When it comes to weight loss, diet and exercise go hand-in-hand.
A basic rule of thumb is that you need to burn more calories than you consume. And, in order to lose one pound per week, you need to create a calorie deficit of 3,500.
With a little bit of effort and some smart planning, you can reach your goal body weight in no time.
Here are 20 of the best ways for men over 40, 50, and 60 to lose weight and keep it off.
20 best ways to Lose weight for men over 40,50,60
1. Be more physically active
One of the best ways to lose weight is to simply move your body more. Whether you take a brisk walk around the block, go for a swim, or join a local sports team, getting active will help you burn calories and shed pounds.
One tip, if you take the bus get off 1 stop before and walk the rest of the way to your destination. If you work or live in an office or apartment building, take the stairs instead of the elevator.
When you start moving your body, you’ll be surprised at how quickly the weight starts to come off.
2. Cut back on calories
If you’re serious about losing weight, you need to start watching your calorie intake. Cut back on sugary drinks, processed snacks, and fatty foods. Instead, focus on eating more fruits, vegetables, and whole grains.
Not only will you be filling up on healthy foods, but you’ll automatically be cutting down on calories.
3. Eat more protein
If you’re looking to lose weight, you may want to consider increasing your protein intake. Though it may seem counterintuitive, eating more protein can actually help you shed pounds.
Protein has been shown to be an effective weight-loss tool. A high protein diet can boost metabolism and reduce appetite, helping you lose weight.
That’s because protein helps to keep you feeling full and satisfied after eating. And when you’re not feeling hungry, you’re less likely to overeat.
Protein also helps build lean muscle mass, which burns more calories than fat tissue.
Aim to eat at least 20 grams of protein with every meal, and include a source of lean protein at every meal. Good sources of protein include chicken, fish, tofu, legumes, and eggs.
4. Drink plenty of water
Water is vital for our bodies to function. In fact, water is one of the most important nutrients for the human body. It helps to regulate body temperature, transport nutrients, and eliminate waste.
Every cell, tissue, and organ in our body needs water to work properly. When we don’t get enough water, our bodies can’t function at their best.
Water is especially important if you’re trying to lose weight as drinking water helps to boost metabolism and increase energy levels. It also helps to reduce appetite and minimize calorie intake. And because water is essential for proper digestion, it can help to prevent constipation and bloating—both of which can make you feel heavier and less motivated to lose weight.
It is recommended that you drink eight glasses of water a day, but even just drinking two or three glasses can make a difference. So, if you’re trying to lose weight, make sure to drink plenty of water!
5. Avoid eating late at night
Losing weight can be a difficult and time-consuming process, but there are simple things you can do to help yourself slim down. One of the most effective things you can do is to avoid eating late at night.
Late-night eating has been linked to weight gain and increased risk of obesity. A study found that people who ate within two hours of going to bed were more likely to be overweight or obese.
Eating late at night can lead to weight gain because your body has a harder time digesting food when you’re asleep. Late-night eating may also disrupt your sleep, which can lead to weight gain.
If you must eat before bed, choose a light snack like a piece of fruit or a few whole-wheat crackers.
6. Get enough sleep
It is a common misconception that cutting back on sleep is an effective way to lose weight. In fact, research has shown that getting enough sleep is crucial for weight loss.
A lack of sleep can lead to weight gain in several ways. First, it increases the hormone ghrelin, which tells the body to eat. Second, it decreases the hormone leptin, which signals to the body that it is full.
The study found that when people got enough sleep, they had less of an appetite and ate fewer calories. This was especially true when it came to unhealthy snacks.
Aim for at least 7-8 hours of sleep a day to be at your optimal level.
7. Commit to a personal trainer
If you’re looking to improve your fitness and want someone to help guide and motivate you, then personal trainers may be a good investment. There are many reasons to commit to a personal trainer.
The first reason is that a personal trainer can help you set and reach your fitness goals. They can create a personalized workout plan based on your specific needs and abilities.
A personal trainer can also provide motivation and accountability, which is often lacking when people try to workout on their own.
They can also give you expert advice on nutrition and lifestyle changes that can help you improve your overall health.
Last but not least, another great thing about personal training is that it can help you avoid injury. When you work out on your own, there is no one there to spot you or give you a warning if you are doing something wrong.
8. Eat breakfast
If you’re trying to lose weight, you may think that skipping breakfast will help you reach your goal. But research shows that eating breakfast is actually one of the best things you can do for weight loss.
When you skip breakfast, you’re more likely to make up for those missed calories later in the day. And eating breakfast has been shown to reduce hunger and increase feelings of fullness throughout the day.
If you’re trying to lose weight, you may think that skipping breakfast will help you reach your goal. But research shows that eating breakfast is actually one of the best things you can do for weight loss. When you skip breakfast, you’re more likely to make up for those missed calories later in the day. And eating breakfast has been shown to reduce hunger and increase feelings of fullness throughout the day.
Eating breakfast jumpstarts your metabolism and helps you burn more calories throughout the day. Make sure to include a source of protein, such as eggs, yogurt, or whole-wheat toast, to help keep you feeling full.
9. Watch what you eat
If you want to lose weight, you should avoid high fat, high calorie, and processed food as much as possible.
Fat is more calorie-dense than other nutrients, so it can lead to weight gain. Additionally, high-fat foods are often unhealthy and can increase your risk for heart disease and other chronic conditions. To lose weight and improve your health, stick to low-fat foods that are packed with nutrients.
Processed foods are high in calories and low in nutrients. They can also lead to weight gain. Instead, opt for whole, unprocessed foods like fruits, vegetables, and whole grains.
High-calorie snacks like chips, cookies, and candy can sabotage your weight loss efforts. If you’re craving something sweet, opt for a piece of fruit or some healthy fats like a small handful of nuts instead.
10. Use smaller plates
If you’re trying to lose weight, use smaller plates. You are tricking your mind that you are eating more than you are actually doing. You’ll automatically eat less because you’ll be filling up your plate with less food.
This simple trick can help you shed pounds without even realizing it.
11. Avoid eating out
Eating out can be tempting, but it’s usually not the best choice when you’re trying to lose weight.
Restaurants tend to serve large portions, and the food is often high in calories. If you must eat out, avoid the deep-fried meals and choose a healthy option like a salad or grilled chicken, and tell your server to put skip the dressing or put it on the side.
12. Cut back on alcohol
Drinking alcohol can add empty calories to your diet and contribute to weight gain. If you’re trying to lose weight, cut back on your alcohol intake.
Stick to one glass of wine or beer per day, and avoid cocktails and mixed drinks. A glass of wine typically contains 83-120 calories, fewer calories than any alcoholic beverage.
Some studies have linked high alcohol intake from drinks like beer to an increased risk of belly fat.
Experts recommend a limit of no more than 14 units of alcohol a week – equivalent to 6 pints of beer or 10 small glasses of wine.
13. Drink plenty of green tea
Green tea is not only healthy, but it can also help you lose weight.
The catechins in green tea boost your metabolism and help your body burn more fat. Drinking green tea regularly can help you reach your weight loss goals.
14. Cut down on the Sodas
Sugary sodas make a significant difference to your weight loss strategy. A single can of soda typically has 125-180 calories and 39 grams of sugar.
Because high-fructose corn syrup is used as a sweetener, soda may contain little to no fat, but it is overloaded with sugar and empty calories. Replace the sodas with water or healthy drinks like reduced sugar ice lemon tea or lemonade or squeeze some fresh fruit juice if you are craving for some sugar.
Simply reducing or eliminating soda from your diet will help you lose weight.
15. Avoid eating Mindlessly
When you eat mindlessly, you tend to eat more than you need to, which can hinder weight loss. Pay attention to your body and stop eating when you’re full. The rule of thumb is to stop eating when you are 80% full. Also, sit at a proper table when you are eating and try to avoid eating while you are eating in front of the computer or while watching television.
Lastly, avoid emotional eating (especially when you’re sad) and also avoid eating when you’re starving. You will end up making unhealthy choices and also end up eating more.
Also, try eating slowly and watch your food intake, as this will help you consume fewer calories and you will be on your way to losing the weight you want!
16. Find a weight loss buddy
Losing weight is a difficult process, made even more difficult by the fact that most people have to do it alone.
However, recent studies have shown that having a weight loss buddy can make the process much easier. A weight loss buddy is someone to help motivate you, keep you accountable, and provide support when you’re feeling discouraged, and they will also be there to celebrate your success.
Finding a weight loss buddy can be easy or difficult, depending on your social circle but they can be simply someone you met at your gym or even a colleague who works out during lunchtime or after work just like you.
17. Review your medications
According to research, sometimes the medications you take for other conditions, such as high blood pressure and antidepressants, can make you gain weight or prevent you from losing it.
Consult your doctor to see whether the medications you are taking could be having adverse effects that are causing your weight problems.
There might be other medications that have similar benefits but wouldn’t cause you to experience those negative effects.
18. Exercise:
As a man over 50, you may have noticed that it’s harder to lose weight and keep it off than it used to be. But don’t despair – there is a secret weapon that can help you win the battle of the bulge: exercise. As men age, they tend to lose muscle mass and bone density. Exercise can help offset this by building and maintaining muscle tissue. The best exercises to lose weight involve those using weights targeting all your muscle groups, strength training and high-intensity interval training (HIIT).
Regular physical activity can help you lose weight and keep it off, even as you age. In fact, exercise is one of the best ways to prevent or reverse weight gain as you get older.
Exercising is a good way to lose weight for many reasons. First, it helps to burn calories. Second, it keeps your metabolism going which helps to promote weight loss. Third, it helps to build more muscle mass which in turn helps to burn more calories. Fourth, it gives you energy, and fifth, it helps to reduce stress.
Aim for at least 30 minutes of exercise every day, or 3 times a week for an hour each.
19. Intermitant fasting
Intermittent fasting is a hot topic in the health and fitness world. Many people believe that it is an effective way to lose weight, improve your health, and increase your energy levels.
Intermittent fasting is when you eat all of your meals within a certain time frame and fast for the rest of the day. There are many benefits to the program, including weight loss, improved brain function, and decreased inflammation.
There are many different ways to do intermittent fasting, so it is important to find a method that works for you. Some people fast for 16 hours per day and eat only during the 8-hour window. Others fast for 24 hours once or twice per week.
If you’re considering trying intermittent fasting, there are a few things you should know. First, it’s not a diet in the traditional sense, but rather a pattern of eating. Second, it can be an effective weight-loss tool, but it’s not for everyone. Third, there are a few different ways to do it, so you’ll need to find the method that works best for you.
20. Set goals and don’t give up
Losing weight is a common New Year’s resolution, but it’s one that is often difficult to stick to. However, by setting goals and not giving up, you can increase your chances of success. One way to set goals is to use the SMART method, which stands for specific, measurable, achievable, realistic, and time-bound.
The first step in losing weight is to set a goal. This goal “I will lose 10 pounds in the next 3 months is specific, measurable, both achievable and realistic, and time-bound.
By setting small, achievable goals, and staying committed to those goals, anyone can successfully lose weight.
There are a variety of ways to lose weight, and it is important to find the method that best suits you and your lifestyle. It is also essential to stick to your plan and not give up when you hit a plateau or encounter a setback.
Main Takeaway
Losing weight after the age of 40, 50, and 60 can be a challenge, but it’s definitely not impossible so it’s important to not give up along the way.
If you slip up, don’t beat yourself up. Just get back on track and continue working towards your goal. With these 20 tips, you’ll be well on your way to losing weight and feeling great!
With a little bit of effort and some smart planning, you can reach your goal weight in no time.
