Snack: g low-fat yoghurt, blueberries and honey. The less, the better. Dinner: g grilled salmon with green beans, asparagus and 70g brown rice. Make sure you eat within 90 minutes of waking—men in the study who waited longer increased their chances of obesity by nearly 50 percent. Put yourself on your agenda. Indeed, taking in simple carbs sugars prior to training does replenish liver glycogen stores and muscle, but too much sugar consumed at other times of the day will be stored up as fat. Multiply that by and those calories can add up. Breakfast: Smoothie — blend 25g whey protein, ml skimmed milk, g strawberries and a banana.
At 20, hitting the gym a few times a week and eating the occasional vegetable was enough to keep those abs chiseled. At 30, muscle definition was a bit harder to come by, but not exactly a pipe dream. And at 40, a friend mentions splitting dessert, and you’re in dad bod territory before you know it. Unfortunately, as we get older, our metabolisms have the tendency to take a vacation, grinding to a screeching halt and making it feel like weight gain and a bloated belly are inevitable conclusions. Research suggests that testosterone levels tend to decline as you round the corner toward middle age, taking your metabolism along for the ride. Even if testosterone replacement therapy isn’t in the cards, there are still plenty of ways to combat those hormonal changes that often accompany middle age, revving your metabolism and bringing your long-lost muscle definition back with it. Following our 40 tips for men who want to lose weight after 40 can get you back in shape in a hurry—and when you’re ready to turn your body into a lean, mean, fat-burning machine, make the best ways to boost your metabolism part of your routine! An apple a day keeps the weight gain at bay. A medium-sized apple packs about 4. Apple peels are loaded with pectin, a fiber that research published in Anaerobe reveals to be effective at boosting healthy gut bacteria, including lactobacillus and bifidobacteria, which can help rev your metabolism. Red apples are also packed with quercetin, a phytochemical that can help reduce arthritis-related joint pain, and resveratrol, which is good for fighting belly fat.
But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases. The Healthy Weight Checklist- is a resource not only for individuals but also for those helping others stay healthy: Parents, caretakers, teachers, healthcare providers, worksite coordinators, public health practitioners, business and community leaders, and healthcare policymakers. Calories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. The Nutrition Source, a companion website to The Obesity Prevention Source, also offers a quick guide to choosing healthy drinks, as well as recipes and quick tips for eating right. Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. With two out of three U. Online calorie-needs calculators are a bit over-generous with their recommendations. A better approach: Adopt habits that will help you avoid overeating see below -and skip some of the high-calorie, low-nutrient foods that are most strongly linked to weight gain, such as sugar-sweetened beverages, refined grains, and potatoes. Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity.