{"id":33005,"date":"2022-07-07T05:09:31","date_gmt":"2022-07-06T22:09:31","guid":{"rendered":"https:\/\/www.edrugstore.com\/blog\/?p=33005"},"modified":"2024-10-01T16:53:01","modified_gmt":"2024-10-01T09:53:01","slug":"effective-weight-loss-tips-for-men-over-40","status":"publish","type":"post","link":"https:\/\/www.edrugstore.com\/blog\/mens-health\/effective-weight-loss-tips-for-men-over-40\/","title":{"rendered":"7 Effective Weight Loss Tips for Men Over 40"},"content":{"rendered":"<p><b>Highlights<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Many men find it harder to lose and maintain their weight as they age.<\/b><\/li>\n<li aria-level=\"1\"><b>Men can prevent chronic health conditions and improve their overall health and well-being by maintaining a healthy weight.\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Weight loss tips for men over 40 include adopting healthy lifestyle changes, such as a balanced diet and exercise routine.\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Some men may need additional support through a dietitian, weight loss program, or weight loss device like Plenity.\u00a0<\/b><\/li>\n<\/ul>\n<hr \/>\n<p><span style=\"font-weight: 400;\">Losing weight can help to improve your overall health and quality of life. Though it can be more challenging to maintain a healthy weight as you age, there are many effective strategies to help you get on the right track. A healthy lifestyle combined with weight loss methods, like <\/span><span style=\"font-weight: 400;\">Plenity<\/span><span style=\"font-weight: 400;\">, can help you to lose weight and keep it off for good.<\/span><\/p>\n<h3>Weight Loss for Men Over 40<\/h3>\n<p><span style=\"font-weight: 400;\">Weight gain throughout adulthood can lead to a number of negative health consequences later in life. <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2643761\"><span style=\"font-weight: 400;\">Researchers<\/span><\/a><span style=\"font-weight: 400;\"> have consistently linked moderate weight gain to significant risk for major chronic diseases and early death. Maintaining a healthy weight can help you to reduce your risk for conditions like type 2 diabetes, cardiovascular disease, and obesity-related cancer.\u00a0<\/span><\/p>\n<h4>Challenges to Weight Loss After 40<\/h4>\n<p><span style=\"font-weight: 400;\">It can be more challenging to lose weight or to maintain a healthy weight as you age. Your individual health factors, such as your body type and existing health conditions, can impact how you lose or maintain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors that influence weight loss for men over 40 include:<\/span><\/p>\n<ul>\n<li><b>Attitudes about weight loss programs. <\/b><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-8252-5\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that men may be motivated to lose weight following diagnosis of a serious health condition, such as diabetes. However, attitudes about weight loss can prevent men from joining weight loss programs. For example, many men report feeling out of place in weight loss programs, as they are traditionally seen as spaces for women.<\/span><\/li>\n<li><b>Changes to physical activity.<\/b><span style=\"font-weight: 400;\"> Many adults become more sedentary as they age. This can be due to limited mobility from injury, health conditions, or changes to work and exercise habits. <\/span><a href=\"https:\/\/journals.lww.com\/jgpt\/fulltext\/2019\/04000\/older_adults__sedentary_behavior_and_physical.13.aspx\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that both men and women become much more sedentary following hip injuries, which can contribute to overall declines in health and wellbeing.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Hormonal changes. <\/b><span style=\"font-weight: 400;\">Men experience hormonal changes as they age, which can cause <\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/003998.htm\"><span style=\"font-weight: 400;\">weight and body shape fluctuations<\/span><\/a><span style=\"font-weight: 400;\">. This can make it more difficult to maintain a healthy weight.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Loss of muscle mass. <\/b><span style=\"font-weight: 400;\">After 30, men begin to lose 3-5 percent of their <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass#:~:text=But%20men%20should%20also%20add,muscle%20mass%20during%20their%20lifetimes.\"><span style=\"font-weight: 400;\">muscle mass<\/span><\/a><span style=\"font-weight: 400;\"> per decade. Reduced muscle mass contributes to limited mobility and balance, which can make it harder to engage in physical activity.<\/span><\/li>\n<li aria-level=\"1\"><b>Slower metabolism. <\/b><span style=\"font-weight: 400;\">For many years, many believed that adult metabolism slowed consistently with age. <\/span><a href=\"https:\/\/www.science.org\/doi\/10.1126\/science.abe5017?rss=1\"><span style=\"font-weight: 400;\">Recent research<\/span><\/a><span style=\"font-weight: 400;\"> shows that metabolism can be maintained from about age 20 to age 60, as long as muscle mass is also maintained. However, metabolism may slow for those who become more sedentary as they age.<\/span><\/li>\n<\/ul>\n<h3>Weight Loss Tips for Men Over 40<\/h3>\n<p><a href=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-23.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-33007\" title=\"Older man holding a dumbbell\" src=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-23.jpg\" alt=\"Older man holding a dumbbell\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-23.jpg 900w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-23-300x200.jpg 300w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-23-768x512.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Finding the best weight loss strategy for your health and lifestyle can take time. Fortunately, there are research-informed methods you can use to get you on the right track.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4359685\/\"><span style=\"font-weight: 400;\">Research<\/span><\/a> <span style=\"font-weight: 400;\">suggests that combining calorie restriction with regular physical activity is the most effective strategy for weight loss in both men and women. However, a combination of multiple healthy lifestyle changes can help you to lose weight and live a longer and healthier life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are our seven effective weight loss tips for men over 40.<\/span><\/p>\n<h4>1. Adopt a Balanced Diet<\/h4>\n<p><span style=\"font-weight: 400;\">As men age, they may need to adjust their diets to account for changes to their hormones, muscle mass, and metabolism. Adopting a healthy diet can help you to lose weight and maintain a healthy weight. You may benefit from working with a nutrition specialist, such as a dietitian, to help you find the best eating plan for your individual needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can better balance your diet by:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Adopting a plant-based diet. <\/b><span style=\"font-weight: 400;\">Plant-based diets <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">have been studied<\/span><\/a><span style=\"font-weight: 400;\"> for their role in weight loss for adults. Older adults may benefit most from moving to a more plant-based diet.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Eating less refined carbohydrates. <\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7177487\/\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> supports<\/span> <span style=\"font-weight: 400;\">adopting a low-carbohydrate diet or reducing the amount of refined carbohydrates you eat to help you lose weight and keep it off.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Eating less red meat. <\/b><span style=\"font-weight: 400;\">Reducing red meat intake and opting for lean proteins can help you to lose weight and improve your heart health.<\/span><\/li>\n<li aria-level=\"1\"><b>Eating more fiber.<\/b><span style=\"font-weight: 400;\"> High-fiber diets <\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/149\/10\/1742\/5512578?login=false\"><span style=\"font-weight: 400;\">have been shown<\/span><\/a><span style=\"font-weight: 400;\"> to support weight loss and diet adherence in adults.\u00a0<\/span><\/li>\n<\/ul>\n<h4>2. Engage in Regular Physical Activity<\/h4>\n<p><span style=\"font-weight: 400;\">It\u2019s no secret that moving your body helps you to burn more calories. Fortunately, you don\u2019t have to start intensive or strenuous exercise routines to benefit from physical activity. Simply reducing sedentary habits can help you to lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">Center for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> recommends 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity for all adults aged 25-65. They recommend adults over 65 also adopt activities for improving balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose from a variety of exercises to support <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/best-exercise-for-weight-loss#TOC_TITLE_HDR_7\"><span style=\"font-weight: 400;\">weight loss<\/span><\/a><span style=\"font-weight: 400;\">, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging or running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interval training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<\/ul>\n<h4>3. Maintain Muscle Mass<\/h4>\n<p><span style=\"font-weight: 400;\">Men begin to lose muscle mass as they age. Reduced muscle mass can contribute to slowing your <\/span><a href=\"https:\/\/www.science.org\/doi\/10.1126\/science.abe5017\"><span style=\"font-weight: 400;\">metabolism<\/span><\/a><span style=\"font-weight: 400;\">, which can make it harder to maintain a healthy weight. Maintaining your muscle mass can help you to reach and stay at a healthy weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can maintain your <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass\"><span style=\"font-weight: 400;\">muscle mass<\/span><\/a><span style=\"font-weight: 400;\"> by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engaging in regular strength training. <\/b><span style=\"font-weight: 400;\">You will need to find a strength training regimen that targets all your major muscle groups. Two-to-three strength training sessions per week is adequate for most men working to maintain their muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating protein. <\/b><span style=\"font-weight: 400;\">Men may need to increase their protein intake as they age. Protein sources should be high-quality and should provide a variety of essential amino acids.<\/span><\/li>\n<\/ul>\n<h4>4. Manage Stress<\/h4>\n<p><span style=\"font-weight: 400;\">Chronic stress can lead to <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/expert-answers\/stress\/faq-20058497\"><span style=\"font-weight: 400;\">weight gain<\/span><\/a><span style=\"font-weight: 400;\"> over time. Stress not only triggers hormonal changes in your body, but it can also lead to unhealthy eating patterns.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296480\/\"><span style=\"font-weight: 400;\">randomized clinical trial<\/span><\/a><span style=\"font-weight: 400;\"> examined the impact of an eight-week stress management program on weight loss, depression, anxiety, and stress in adults with obesity. The researchers found that adopting healthy lifestyle habits reduced stress and promoted weight loss in both groups. The group who participated in the stress management program had the strongest results, including significant weight loss and reduced stress.<\/span><\/p>\n<h4>5. Practice Good Sleep Habits<\/h4>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6196958\/\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has linked sleep deprivation and unhealthy sleep habits to weight gain. Adopting quality <\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\"><span style=\"font-weight: 400;\">sleep habits<\/span><\/a><span style=\"font-weight: 400;\"> can support your metabolism and eating habits, which can help you to lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can improve your sleep habits by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sticking to a regular sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping in a dark room<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waking up earlier<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not eating close to your bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Managing your stress<\/span><\/li>\n<\/ul>\n<h4>6. Reduce Alcohol Intake<\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to shed weight, you might start by reducing the calories you drink. Many alcoholic beverages are high in calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you\u2019re sticking to lower-calorie drinks, you can still benefit from cutting alcohol from your diet. <\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/97\/5\/1068\/4577068\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that even moderate drinkers have poorer diets on the days they consume alcohol than on the days they abstain from drinking. On average, the men participating in this study consumed an extra 433 calories on the days they drank alcohol.\u00a0<\/span><\/p>\n<h4>7. Try the Plenity Weight Loss Device<\/h4>\n<p><span style=\"font-weight: 400;\">Though weight loss can become more challenging with age, there are plenty of safe and effective strategies you can use to lose weight. For example, the <\/span><a href=\"https:\/\/www.edrugstore.com\/test-kits\/\"><span style=\"font-weight: 400;\">Plenity<\/span><\/a><span style=\"font-weight: 400;\"> weight loss device is FDA-cleared for effective weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenity is an FDA-approved weight loss aid for adults who are overweight or obese. It\u2019s been studied for its use in promoting satiety and supporting weight loss. This oral capsule is made from natural ingredients that help you to feel fuller longer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenity works best when combined with healthy lifestyle changes. It\u2019s less restrictive than a weight loss program, but can be combined with a healthy diet and exercise routine. Speak to a provider to find out if Plenity is right for you.\u00a0<\/span><\/p>\n<h3>Find Support with eDrugstore<\/h3>\n<p><span style=\"font-weight: 400;\">At eDrugstore, we make it easier than ever to talk to healthcare professionals about men\u2019s health issues. If you\u2019re ready to try a different approach to healthy weight loss, <\/span><a href=\"https:\/\/www.edrugstore.com\/plenity-welcome-kit\/\"><span style=\"font-weight: 400;\">Plenity<\/span><\/a><span style=\"font-weight: 400;\"> may be just what you\u2019re looking for. Take advantage of our free online consultation to order Plenity online, or call 1-800-467-5146. Virtual health visits and shipping are always free.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Highlights Many men find it harder to lose and maintain their weight as they age. Men can prevent chronic health conditions and improve their overall health and well-being by maintaining a healthy weight.\u00a0 Weight loss tips for men over 40 include adopting healthy lifestyle changes, such as a balanced diet and exercise routine.\u00a0 Some men [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":33006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_autoblog_aioseo_focus_keyphrase":"","_autoblog_aioseo_title":"","_autoblog_aioseo_description":"","footnotes":""},"categories":[5,10],"tags":[],"class_list":["post-33005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mens-health","category-weight-loss"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Maintaining a healthy weight can prevent chronic disease and improve your overall well-being. 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