How to reduce weight after 39 for men

 

Have you been eating bread all your life, do you regularly drink a beer and do you prefer to eat a big hamburger or pizza every weekend?

Chances are that you have never had this problem. You remained good or reasonably on weight, nothing wrong. If you are over forty, this can suddenly change. Suddenly there is a convex touch and armbands. And nobody is waiting for that.

We all know that slimming is not always easy, but when you’re over forty, it doesn’t get any easier. As a woman you know it has to do with the transition and you can read a lot about it on the internet. But what about men over forty? The tips below help you, as a man over forty, lose weight.

  

Metabolism

Not only the body of women changes as we get older. Even as a man your body will look different and there are all kinds of processes in your body that will work differently. For example, your metabolism will work differently and your muscle mass will decrease.

Fortunately, no reason to panic, because even after your 39th birthday you can lose weight as a man. The most important thing is that you adapt your diet to changes in your body and that you start training if you have not already done so.

Most men are creatures of habit and have been eating the same thing for years. Because your metabolism changes and is slower, it is important that you eat less if you want to lose weight. Instead of the recommended daily allowance of around 2500 calories, it is better to leave it at 2000 calories per day. Especially when you have a sitting job.

It takes some getting used to because yes that bread bin has been filled with delicious cheese sandwiches for years and in the evening when you get home you probably prefer to eat a plate of pasta or rice. That time is over and see that as something beautiful. Because with that you not only say goodbye to your armbands but also to the after lunch and dinner dips. You will notice that your energy level is boosted enormously.

Preferably eat low carbohydrate and replace your lunch meal with a well-filled salad with smoked salmon, chicken, legumes, nuts, seeds or seeds for example. Certainly not a punishment right? Much more nutritious and in the long run you will only appreciate it more. And yes, your colleagues will probably look at you in a strange way for a week, but after a week nobody will talk about it anymore. Certainly not when they see that you are going to look better and walk around full of energy at work.

In the evening, preferably eat meat, fish or egg with a whole mountain of vegetables. Season it with spices and you have a delicious meal.

If you want to get rid of your belly fat it is important to avoid alcohol as much as possible. For a while, leave out beers and wines and see how you feel. Is it really less fun without the drinks? Do you miss them? Even if you are full of energy that day?

Also, test and investigate what happens if you limit your alcohol consumption to 1 evening per week and then drink a maximum of two drinks. Look how you feel about it and find a middle ground that works for you and makes your body happy.

It is easy to regularly grab a snack from the candy machine at work or at the gas station where you still have to refuel.

Discard that habit as quickly as possible! Processed products contain a lot of sugars, trans fats and unhealthy e-numbers that are of no use to your body and which actually only cause damage.

Omit everything from packages, trays, and bags and make sure you always have a healthy unprocessed snack with you such as a piece of fruit, a bag of nuts, seeds or seeds or get a tasty portion of fish from the fishmonger. You will find that it makes you feel a lot better.

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✽    Muscle mass

A busy office job with a company car and a large family cause many men over forty that they move less. Soccer with the men is no longer in it and that gym is always on the move.

Your body is not very happy with that, because your muscle mass also slowly decreases as you get older. Along with the change in your metabolism, this can work against it because muscle mass ensures that you burn more calories.

It is therefore important that you give your metabolism a boost and that you increase your muscle mass. You will burn more and your body will look tighter and better. You can do this by training in the right way.

You can use the following training methods if you want to lose weight above the age of 39. Find a way or combination that you like so that you can do it with pleasure and ease!

Regular strength training is the best way to train when it comes to building muscle and showing your body. This is because your body uses stored fat reserves as energy. For beginners, two or three 45-60 minute sessions are enough to burn off excess fat. Combine different exercises such as squats, lunges, boards, and imprints.

Cardio can also help, especially if you like to move that way. Think of running, swimming, cycling, and rowing. If you do not do strength training in addition to cardio, go for three to five sessions of 45-60 minutes per week. If you also do strength training, then two to three sessions are sufficient. If you have not exercised for a long time, start quietly and choose an intensity that matches your current condition. Always do a warm-up and drink plenty of water.

Interval training is an intensive way of training, where you move for 20 or 30 seconds on your hardest and then rest for 20-30 seconds. Choose intensive exercises such as sprinting or jumping rope and repeat the combination of intensive exercise and resting about ten to fifteen times. Two to three sessions per week are enough to burn stored fat.

Try different things and see what makes you feel good and what your body responds to. Give your body what it needs so that you can go through life full of energy even after the age of 39!

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