Weight Loss For Men Over 40

Weight loss for men over 40

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Right around the age of 40 is when most guys rekindle their interest in looking and feeling young. Up to this point, most guys honestly don’t care.

Was your belt cutting off circulation when you tied your shoes? Yeah, a little. Did it almost make you faint that one time? Yeah, a little.

But that was the past, right? Now it’s your personal mission to look like a friggin superhero. Or, at the very least, not look pregnant in a dress shirt.

If you want to lose a few pounds, and you’re on the other side of 40, here’s what you should do to lose weight quickly.

Your Weight Loss Goal

It’s important to have realistic expectations when you have a specific goal in mind. It’s perfectly acceptable to have a large weight loss goal, like losing 50+ pounds, but you don’t want to crush your ambition with an unrealistic time frame.

Here’s how long it will take to lose a specific amount of weight, and keep it off.

10-20 Pounds

If you only have 10-20 pounds to lose, you can accomplish this in less than three months with some simple changes to your diet content, and exercise schedule.

20-50 Pounds

If your goal is closer to 50 pounds, it often takes a solid 6-8 months of consistent dieting and exercise to lose that much weight.

50-100 Pounds

If you have closer to 100 pounds to lose, it’s important to accept the journey ahead of you. It will likely take a full year, or more, to lose 100 pounds. Don’t think of your goal as a sprint that you’re trying to accomplish as soon as possible.

You’re in a marathon, and it takes some time to reach the finish line.

Diet Changes

There are dozens of diets for you to choose from to suit your specific lifestyle. You can go low carb, or eliminate all carbs completely. You can use a juice or a detox diet. The list of choices is pretty significant.

Even though there are many different diet disciplines, they all share generally accepted principles of weight loss.

These are the rules all successful diets will follow:

Reduce Sugar

Sugar belongs in a category of its own because it creates so many problems for weight management and weight loss. It has a direct influence on insulin, which has a cascading influence on other hormones and subsequent fat storage.

Sugar will destroy your weight loss goal faster than any other food.

Create A Calorie Deficit

The one rule no diet can break is creating a calorie deficit. You simply can’t lose weight unless you’re in a deficit. It’s mathematically impossible.

You can create a calorie deficit by reducing how much food you’re eating, expending more calories with exercise, or a combination of both.

If you’re eating the same amount of calories at 40, that you were eating when you were 20, that could be the biggest problem with your diet.

Because most men will lose muscle mass over the age of 40, it will reduce your metabolic rate, and reduce the amount of calories you need each day. Make sure you’re in the right calorie range for your specific age.

If you need help figuring out exactly how many calories you should be eating to efficiently lose weight every week, use these calorie calculators as a guide.

Reduce Simple Carbohydrates

Simple carbohydrates are fast digesting foods that influence insulin and blood sugar levels. The accumulation of body fat requires several factors, over long periods of time, so you can’t blame being overweight on simple carbohydrates alone.

But there are no significant studies to support simple carbohydrates as beneficial to weight loss. There are none. There are, however, hundreds of studies showing the correlation between simple carbohydrates and weight gain.

Here’s The Simple Carbs To Reduce

– White Bread
– White Rice
– Cereals
– Sugar
– Juice
– Soda

Increase Water Consumption

Everyone knows our body is comprised of mostly water and, as an adult, your body is about 60% water. What many don’t realize is how important water is to weight management.

If you aren’t getting enough water it can disrupt digestion, and more importantly, your metabolism. You won’t burn calories as efficiently if you aren’t getting enough water. It also plays a role in hunger, feeling full after meals, and the muscle recovery cycle after exercise.

Recommended Diets For Men Over 40

There’s a balance between effectiveness and longevity you’ll need to find. What are you willing to do, and how long are you long are you willing to do it? If you absolutely hate the diet your wife or girlfriend is recommending, don’t do it.

That doesn’t mean you shouldn’t try to lose weight, but there’s no point starting a diet you know you’re going to quit in two weeks because it sucks that much.

For men, there are two diets concepts that generally work the best. You can use these independently or in tandem because they work well together.

Intermittent Fasting


– Great for weight loss
– Carbs are allowed, if don’t like Atkins type diets
– The meals are very large
– Helps preserve muscle mass while dieting


– No late night snacking
– Extended periods with no food
– There will be times when your family eats in front of you, and you have to watch and not eat anything, haha.

If you want to try intermittent fasting, start here: How to intermittent Fast



– Um, meat. Lots and lots of meat!
– Rapid fat loss
– Simple concept


– Very few carbs in the first few months
– Fatigue, and feeling lightheaded are common

If you love the meats, and want to give Atkins a try, start here: Atkins for beginners


When you’re trying to lose weight, your diet and what you eat will be far more important then the type of exercises you choose.

If you exercise everyday and eat a bunch of garbage, and consistently stay in a calorie surplus, it will be difficult to make noticeable changes to your weight.

Exercise can increase the amount of weight you lose each month, if your diet is on point, but exercise alone won’t get the job done.

If you want to speed up your weight loss with exercise, here’s what you should focus on:

Resistance Training

Get your muscle mass up. Even if it’s just a little bit of muscle, it has a large influence on your metabolic rate. If you only have one day per week to head to the gym, spend that time lifting weights instead of doing an hour of cardio.

Read This: Best exercises for men over 40

Recommended Cardio

Anything that won’t get you hurt. I’m not joking, either.

Those P90X, and high intensity workouts look pretty cool on TV, but they’re really hard on your knees and joints. If you have any kind of recurring injury with your joints, back, or muscles stick to exercise bikes and light cardio.

How much cardio do you need? Not as much as you’d think. Your primary goal should be to get your muscle mass up, to influence your metabolic rate. Cardio is secondary, and if you’re only doing one or two sessions of cardio per week you’ll be doing great.

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