9 Weight Loss Tips for Older Men
If you are a middle-aged man or older, you probably look in the mirror and see some extra body fat. The six-pack abs of your youth have transformed into a spare tire. Your face is a little rounder than it used to be. As men age, they tend to gain weight and struggle to lose it. There are several reasons for this, including reduced activity and a slower metabolism. Here are nine weight loss tips for older men to lose weight as you age.
Sleep is Critical
In recent years, society has become sleep-deprived. The electronics you use during the day are often brought into the bedroom, keeping you up a little bit later and making it hard to fall asleep. People force themselves to stay awake for one more episode during a binge-watching session. All the systems of your body function better with the proper amount of rest. In addition, if you stay up long enough, you will find yourself getting hungry and eating a late-night snack, adding even more calories to your daily intake.
Check Your Testosterone Levels
Testosterone is a hormone that helps men build muscle mass. As men age, there is a natural decline in testosterone levels, which can lead to lower amounts of muscle and higher amounts of body fat. A medical professional can check and see if your levels are significantly lower than normal. It is important to remember that testosterone levels can be improved at any point in time. A doctor may prescribe testosterone replacement treatment. Andro Fuel explains that there are plenty of natural testosterone boosters such as oysters, eggs, tuna, pomegranate, and raw garlic. When you raise your hormone levels, you are better situated to gain muscle mass, which will help you burn more calories.
Stay Hydrated
A common problem for older men is staying hydrated. Your body depends on having enough water to function normally. Many people warn that if you are drinking too little, you may be slowing your metabolism. You will also experience fatigue, which will keep you less active. Reduced activity leads to weight gain as well as other health problems. An easy way to see if you are getting enough water is to look at the color of your urine. If you are well-hydrated, your urine will be clear or pale yellow. A darker yellow indicates that you have not been getting enough water in your system. Some people find it helpful to use fitness trackers or phone apps to give them reminders to stop and take a drink.
Avoid the Junk
It seems obvious that a key to weight loss as you age is avoiding unhealthy junk food, but there is so much of it available. FebFast cautions that many unhealthy foods, such as what you find on a fast-food menu, are filled with sugar and fat. These substances are things that your body craves. They are cheap and easy sources of energy. If you struggle to avoid such foods, there are strategies you can use. Always have a healthy snack nearby. When the morning donuts arrive, you can have a healthier choice at hand. Change your driving route. If you have a habit of using the drive-through to get a meal, the route you drive may enforce it. Find a path that steers you clear of temptation.
Get Plenty of Healthy Fiber
When it comes to weight loss tips for older men, one of the most common struggles that older men have is hunger. Many common diets leave men feeling hungry in the middle of the day and in the evening after supper. Drinking plenty of liquid is one strategy for feeling full longer. Another important step is getting enough fiber in your diet. Fiber is made of the parts of food that your body cannot easily process, so it slows digestion and helps regulate blood sugar. While fiber supplements can help, the best way to get fiber is in fiber-rich foods. This may require some dietary changes. Try to move from white bread to whole-grain bread and pasta. Eat whole fruits and vegetables. The more a food is processed, the less fiber it has. While drinking apple juice may be refreshing, it lacks the natural fiber of the apple skin and soluble fiber in the fruit itself.
Get Your Steps In
An important tip in weight loss tips for older men is increasing activity. Intentional exercise is important and should be done regularly. However, many people have weight loss success by creating opportunities for unintentional exercise. For example, when you go to work, park as far away from the building as you can, forcing yourself to take more steps. If you have the choice between stairs and an escalator, choose the more active option. Finally, use breaks during the day as opportunities to move, even if it is a trip to the restroom and back. By building small periods of activity into your routine, you may find that you have done an extra hour of light exercise.
Hit the Gym
It is well-known that muscle burns more energy than fat. Much of the discussion of weight loss revolves around steps and cardiovascular exercises such as walking or running. For long-term health, you should certainly do exercises that elevate your heart rate regularly. If you are trying to lose weight, it is important that you do not neglect strength training as part of your routine. By increasing your muscle mass, you are speeding your metabolism, and you will be burning more calories when you at rest. Keep in mind that strength training may slow down or stall the loss of weight on the scale. Muscle is denser than fat. You may want to get regular measurements of body fat content, or you may want to use pictures to measure your progress. Also, it is important to be examined by a physician before you start a new exercise routine.
Stay Flexible
In general, exercise for men has not put much emphasis on flexibility. Yet, as you age, it is important to maintain a flexible body with a wide range of motion. This will help keep you active and combat some of the natural stiffness that comes with age. Many gyms and community centers offer yoga classes that focus on flexibility, balance, and posture. At the very least, you should be doing some basic stretches as you warm-up and cool down around your exercise program.
Find a Team or Partner
Many of the suggestions on this list are hard to maintain on your own. Even with the best of intentions, it is easy to get sidetracked. Days will come when it is hard to get moving. Evenings will come when a fast food dinner feels like what you need. A friend acting as your partner in health can make a big difference. You can be accountable to one another and available to give each other pep talks when self-motivation is not enough. You might also look to join an amateur sports team, combining exercise with social interaction. Taking part in a team sport you enjoy can be a great way to meet your exercise goals.
Just because you are getting older does not mean that your health must suffer. By learning new habits, such as the weight loss tips for older men, listed above, and shedding old ones, you can get your weight under control. Not only will you look better, but you will feel better as you age.
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