Tips for middle aged men to lose weight

They eat whatever they want whenever they want and remain a normal size- regardless of whether or not they bet on 15 cheeseburgers at a  time, or gulped down a pint of beer during a match- men in their 20s and 30s can lose weight by just eating a bit less and moving a bit more.

But when men reach middle age, their metabolism slows down, and if they practise a sedentary lifestyle, it becomes much more detrimental to their waistline and health. They may drink less or cut down on carbs, but the pounds wouldn’t drop away. Their magical ability to shift the pounds seems to have left them.

Staying fit, however, does not have to be an uphill struggle for middle aged men. A few small changes in your diet and exercise routine can help shed those unwanted pounds and lead to a healthier lifestyle.

weight loss tips for middle aged men

Harness stress fat

Much of the fat accumulated during the middle years is around the waist. It commonly is called stress fat since it is the main source that provides middle aged men energy to fight stressful situations. But, too much of stress fat is dangerous because it can give you a heart disease, high blood pressure, high cholesterol, stroke, diabetes, and cancer.

You might believe that proceeding with an extreme calorie restriction could help revive this calorie-burning metabolism. Don’t. Calorie restriction depresses the metabolism further.

You should aim for a healthy mind to achieve a healthy body. You honestly can’t lose 20 kgs for your daughter’s wedding; aim at looking ‘fit’ which feels better than ‘thin.’ 

Exercise seriously

Not too much but serious exercise cannot just improve your quality of life but, also extend it. A study done by researchers at Uppsala University in Sweden showed that individuals with high activity levels (three or more hours of physical activity like gardening, swimming laps or joining an intramural sports team) lived more than two years longer than people with a sedentary lifestyle. Which means- two more years of doting on your wife, two more years of nagging your son-in-law, two more years of discussing politics, two more years of travelling around the world, and two more years to do what you couldn’t do till now. Who wouldn’t like that?

weight loss tips for men

Eat mindfully

Your growing age makes your capacity to metabolise fat less efficient and which in turn makes it more difficult for you to maintain the same weight with the same level of effort. You must have understood the importance of making healthy diet choices to lose weight.

The first step is to break down your traditional three-large-meal eating routine into five or six smaller meals. This will make you feel satiated throughout the day and you will not tend to overeat at mealtimes. This practise also stabilizes the metabolism in middle aged men by turning their body into a calorie-burning furnace.

You should add more fruits and vegetables to your meal plan to ensure that your food choices are healthy and are helping you to lose weight. Research conducted at Northwestern University found that individuals can significantly cut their risk of obesity by eating more fruits and vegetables.

weight loss tips

Entering the middle age can limit your body in many ways. Therefore, it is important to consult a medical professional to evaluate your current level of health, before you implement any workout routine or diet plan.

By middle age, most individuals will have established a pattern of physical activity, and suddenly altering that can lead to health complications or injury. To prevent this, start your exercise plan slowly.

The same principle applies to your diet, so be sure not to make any drastic changes, or you may risk burning out and abandoning your diet and exercise plan altogether.

Image Source: Getty

Can yoga help me lose weight?

With its incalculable and frequently advocated medical advantages, including everything from bringing stress levels down to extending spines, yoga is drawing in more understudies than any time in recent memory.

What’s more, in this day and age when lots of us are hoping to see littler numbers on our scales, it does not shock anyone that individuals are swinging to the old approach to help fight the weight. Be that as it may, does yoga help you get more fit?

With different types of activity, weight loss can be an extremely brutal and judgmental process, though yoga gives a more positive and inviting condition for it.

 

The advantages of yoga 

The signs of any yoga practice are controlled breathing, reflection and an extensive variety of body stances performed in a calm, non-judgmental, non-focused setting – which is a checked takeoff from the uproarious, regularly threatening scene at your nearby rec center. What’s more, with the extensive variety of yoga styles, from the moderate and intentional stances of hatha yoga to the quick-paced stream of ashtanga yoga, there’s something in it for everybody.

 

Responsibility 

Making a guarantee to honing yoga daily will bring about the definite advantages of consuming calories, enhancing your adaptability and meeting the Public Health Agency of Canada’s suggested physical movement rules. However, you’ll additionally receive some astonishing benefits that may help tip the scale to support you.

 

Advantages of rehearsing yoga all the time

It lessens stretch 

Yoga has turned out to be a viable technique for treating uneasiness and bringing down anxiety, which hugely affects your capacity to shed pounds. If your cortisol levels are through the rooftop since you’re focused on, it doesn’t make a difference the amount you deny yourself of food; regardless you’re not going to get in shape. What’s more, for those of us who swing to sustenance in times of stress – whether intentionally or not – visit practice will help decrease the utilization of those additional calories.

 

It builds muscle 

Many individuals instinctually swing to cardio-based exercise when they are attempting to get thinner since it consumes more calories in a shorter timeframe than resistance preparing.

In any case, building bulk through quality based exercises like yoga is similarly as advantageous because, at last, muscle consumes a larger number of calories than fat.

Through ceaseless practice, your muscles will likewise start to stretch and get conditioned, abandoning you looking thin and trim. The physical quality and wellness you secure through honing yoga may likewise urge you to seek after different types of activity.

It educates train 

A couple of months into rehearsing yoga you may see that the mental parts of yoga – center, restriction, lucidity and quiet – come to characterize your everyday mental state, and not exactly when you’re in the yoga studio. That same feeling of teaching and care is fundamental to effective weight loss, particularly with regards to your dietary patterns.

As your psyche and body turn links connect each other, you may even notice an absence of enthusiasm for undesirable food.

It supports sound rest 

Contemplates have demonstrated that lack of sleep influences your generation of leptin, a hormone that tells your mind when you do or needn’t bother with nourishment and moderates your digestion appropriately, putting you on the road to success to stoutness. The reflective characteristics of yoga help make a calmer personality, which establishes the framework for a decent night’s rest. Attempt a couple of remedial postures before moving into bed to accomplish an additional soothing sleep.

To procure both the mental and physical advantages of yoga, Grod suggests honing as frequently as could be expected under the circumstances, even day by day. Yoga can likewise be utilized to supplement more strenuous types of activity, for example, running or cycling, to help keep your muscles long and fit and to give unwinding to your body.

Similarly as with any activity, with the end goal for yoga to be an effective weight loss device, it’s most critical that you appreciate it keeping in mind the objective is to remain focused on it.

There’s logic in North America that you truly need to rebuff yourself to have a sound body or to shed pounds, yet that is not the situation. Individuals get in shape honing yoga since they like doing it. At the point when there’s a yearning to do the physical action really, it turns out to be more ingrained and dug in the texture of their lives.