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Ultimate Guide To Weight Loss For Men Over 40

Ultimate Guide To Weight Loss For Men Over 40
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Let’s face it. The older we get, the more difficult it is to maintain a healthy weight. Not only do our bodies change over time, but many of us tend to not eat as healthy as we should, and we are not nearly as active as we should be. Once you hit 40, if you aren’t already living a healthy lifestyle and you find yourself needing to lose weight, it is time to start making some serious lifestyle changes. Here, we will talk about the various ways that men over 40 can get back into shape and stay in shape.

No More Fad Diets

One of the worst things you can do is try fad diets — they don’t work! Sure, you may lose a few pounds quickly, but once you go off the diet and go back to your normal way of eating, that weight is going to come right back, and those pounds will likely bring a few friends along for the ride. Not only are these diets not going to help you lose weight and keep it off, they are often very unhealthy. For instance, one diet may be so restrictive in calories that you won’t have enough calories daily to keep you healthy. Other diets leave out certain important nutrients. You will end up feeling tired, irritable, and hungry, and that is not conducive to a healthy lifestyle.

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Eat Healthy Instead Of Dieting

If you really want to lose weight and keep it off, the trick is to follow a healthy, well-balanced diet that is rich in all of the nutrients our bodies need in order to stay healthy. Make sure that you are eating a healthy breakfast every day, because it really is the most important meal of the day. You need to have plenty of protein in your diet, as well as other nutrients. If you are unsure about how you should be eating, speak to your physician or a nutritionist to help get you on the right track. This type of “dieting” has led to plenty of success stories, such as James Barbour, who managed to lose almost 35 pounds in 60 days with no exercise and keep it off through the 3X Fat Loss program.

Be Careful With Comfort Foods

Many of us love to eat a lot of unhealthy things because they are comfort foods. Pamela Wartian Smith, M.D. and co-director of the University of South Florida College of Medicine’s master’s program in medical sciences, states that, “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high.” In addition to this, the comfort foods you eat could cause many issues that lead to problems with weight loss, including water retention and inflammation.

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Don’t Skimp On Sleep

When we were kids, naps seemed like punishment. As we age, we start to see the importance of sleep and just how much it can do for our bodies and minds. There may have been a time when you could party all night and work all day, but that probably isn’t the case these days. The older you get, the more important sleep is. Even if you lose one hour of sleep a night for three nights, your appetite can be affected, and your body won’t tell you that it is full. When you are getting plenty of good sleep, it can actually help to encourage fat-burning. So, it really is time to start taking sleep a lot more seriously, and don’t feel guilty for sleeping in on the weekends. You, and your body, deserve it.

Be Careful When Eating Out

We all love to eat out once in a while, and we tend to use eating out as an excuse to not eat healthy. Even the unhealthiest of take-out places have some healthy options, and more restaurants are adding these options all the time because of the demand for healthy foods. For example, instead of getting a donut with your morning coffee, get yourself a healthy piece of fruit. Many of the breakfast fares offered at restaurants have more fat (which can actually be good depending on the kind of fat), sugar, and calories than a candy bar, so you have to be careful. Don’t stop at breakfast either. No matter what meal you are eating at a restaurant, check to see if there are healthier options that you can enjoy and not regret later.

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Start Taking Walks

You can eat healthy until the cows come home, but you aren’t going to notice huge weight loss results unless you are combining exercise with a healthy diet. This doesn’t mean you have to spend hours at the gym every day, but it does mean that you need to get moving more, and that starts with walking. To burn enough calories to lose weight, you need to walk at 3 miles per hour, and it is recommended that we all take 10,000 steps per day.

On the flip side of this coin, it is important that you stop sitting around. The more you sit, the greater your chances are of developing a number of health issues, including Type 2 diabetes. If your job requires you to sit for eight hours a day or longer, you need to find ways to get up and move around — for the sake of your health and your weight. Ask your employer about bringing in one of those new stand-up desks, which raise and lower so you have the option to stand up once in a while and still be able to do your work. However, remember that excessive exercise can actually lead to massive inflammation.

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Get Motivated

Finally, the last thing we are going to talk about is motivation. This can be the most difficult part of any weight loss or health plan. After all, junk food tastes so good, and laying around the house seems a lot easier than getting out and exercising. If this sounds like you, then you need something to get you motivated. There are all kinds of things that you can do to get out of this rut. Get out and play with the kids. Get involved in a local team. Find ways to make living healthy seem a lot more enticing than laying around and eating junk food all the time. You can do it, and your life will be better for it.

Featured photo credit: SplitShire via splitshire.com

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Jane Hurst

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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