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Best tricks to lose weight for men over 40

How to lose weight for men over 40:

If you’re a man over 40 looking to lose weight you’ve come to the right place. Losing weight can be frustrating especially with all the information and misinformation out there, fad diets, supplements and overnight promises.

And one of the problems I see all the time is overcomplication, it’s not hard to learn what to do, but doing it on a consistent basis is another thing entirely.

To lose weight, you need an effective program and series of steps to implement.

What kind of weight are you losing?

When men over 40 talk about losing weight, what they’re really after is fat loss.

When you just “lose weight” it will come from a combination of muscle and fat giving you a vastly different appearance to someone who primarily loses fat.

That’s why some men over 40 will look worse when all the weight comes off because they lose as much muscle as fat.

My recommendation is to focus on losing primarily fat which I’ll come to in a bit.

Know where you’re currently at

It’s hard to set a goal if you don’t know where you’re currently at, so the first step is to determine how much fat you need to lose.

Losing weight is more than just scale weight alone, as I mentioned if you just drop “weight” you’ll be losing muscle as well.

To see exactly what’s happening as you drop weight I recommend getting some body fat callipers and measuring your body fat.

With most callipers, a single pinch of the waist and comparing that measurement to a chart on the back of the packet is an indicator of body fat percentage, it’s very fast and convenient.

Now as a general recommendation, if you want a flat stomach and to see your abdominal lines I recommend a body fat percentage of somewhere in the region of 9-12 %.

As a quick example, if you’re a man over 40 and you measure your body fat percentage at 20% you’d need to lose 22 pounds of fat to achieve your goal body fat percentage of 9%.

If you’re losing 1-1½lbs per week as recommended in Abs Over 40, it should only take between 15-22 weeks to achieve this goal.

•• The Best Way to Lose Weight Fast for Men over 40:

Men are susceptible to carrying extra weight around the midsection. Having excess fat in this area can lead to a number of health problems, such as type 2 diabetes, heart disease and high blood pressure. It is especially important for men to maintain a healthy weight to avoid such problems. Men can achieve fast and effective weight loss by making changes to their diet as well as regular exercise.

Step 1

Reduce your calorie intake. The most important part of the weight loss process is maintaining a negative calorie balance. This means that you must burn more calories than you consume. There are 3,500 calories in 1 lb. of body fat. If you want to lose 1 lb. a week, you must cut 500 calories each day from your diet.

Step 2

Perform resistance training. This form of exercise speeds weight loss because muscle mass aids in the fat-burning process. Perform weight-training exercises three times each week, and focus on training your entire body during a workout session. Use exercises that work out more than one muscle group at a time, such as chest presses, rows and dead lifts.

Step 3

Start high intensity interval training. This form of cardiovascular exercise speeds the calorie-burning process by using different levels of intensity. Perform HIIT on a stationary bike or on a treadmill. Start by warming up at a moderate pace and then go as fast as you can for 30 seconds. Immediately, return to the slower pace for 60 seconds. Attempt to complete five intervals during your first HIIT session. Perform a minimum of three HIIT sessions each week and increase the amount of intervals weekly.

Step 4

Begin moderate aerobic activity. Adult men should perform a minimum of 150 minutes each week. For even greater health benefits, increase this amount. Any form of aerobic activity should increase your heart rate.

Step 5

Perform circuit training. Circuit training is a combination of aerobic activity and resistance training. Do intense circuit training for 20 minutes. This will aid in burning fat and building muscle. Do not rest between each exercise and move from one to the next as quickly as possible.

•• The second  Way to Lose Weight Fast for Men over 40:

1. Drink Water, Especially Before Meals:

It is frequently guaranteed that drinking water can help with weight reduction, and this is valid.
Drinking water can support digestion by 24-30% over a time of 1-1.5 hours, helping you consume off a couple of more calories
One investigation demonstrated that drinking a half liter (17 oz) of water about a thirty minutes previously dinners helped health food nuts eat less calories and lose 44% more weight (3).

2. Have Eggs For Breakfast:

Eating entire eggs can have a wide range of advantages, including helping you get thinner.
Studies demonstrate that supplanting a grain-based breakfast with eggs can enable you to eat less calories for the following 36 hours, and lose more weight and more muscle to fat ratio ratios (4, 5).
On the off chance that you can't eat eggs for reasons unknown, at that point that is fine. Any wellspring of value protein for breakfast ought to do the trap.

3. Drink Coffee (Preferably Black):

Espresso has been unjustifiably belittled. Quality espresso is stacked with cancer prevention agents, and can have various medical advantages.
Studies demonstrate that the caffeine in espresso can support digestion by 3-11%, and increment fat consuming by to 10-29%
Simply make a point NOT to include a bundle of sugar or other unhealthy fixings to it. That will totally nullify any advantage you get from the espresso.

4. Drink Green Tea:

Like espresso, green tea additionally has many advantages, one of them being weight reduction.
Green tea contains little measures of caffeine, yet it is likewise stacked with capable cell reinforcements called catechins, which are additionally accepted to work synergistically with the caffeine to upgrade fat consuming
In spite of the fact that the confirmation is blended, there are many investigations demonstrating that green tea (either as a refreshment or a green tea extricate supplement) can enable you to get more fit.

5. Cook With Coconut Oil:

Coconut oil is exceptionally solid. It is high in uncommon fats called medium chain triglycerides, which are utilized uniquely in contrast to different fats.
These fats have been appeared to help digestion by 120 calories for every day, and furthermore lessen your hunger with the goal that you eat up to 256 less calories for each day (13, 14).
Remember this is not tied in with including coconut oil best of what you're as of now eating, it is tied in with supplanting some of your present cooking fats with coconut oil.

6. Take a Glucomannan Supplement:

A fiber called glucomannan has been appeared to cause weight reduction in a few examinations.
This is a sort of fiber that assimilates water and "sits" in your gut for some time, influencing you to feel all the more full and helping you eat less calories (15).
Studies have demonstrated that individuals who supplement with glucomannan lose more weight than the individuals who don't (16).

7. Cut Back on Added Sugar:

Included sugar is the single most noticeably awful fixing in the advanced eating regimen, and a great many people are eating an abundant excess of it.
Studies demonstrate that sugar (and high fructose corn syrup) utilization is emphatically connected with the danger of corpulence, and also illnesses like sort 2 diabetes, coronary illness and others ( 17, 18, 19).
On the off chance that you need to get more fit, you ought to be decreasing included sugars. Simply make a point to peruse marks, in light of the fact that even alleged wellbeing sustenances can be stacked with sugar.

8. Eat Less Refined Carbs:

Refined starches are normally sugar, or grains that have been stripped of their stringy, nutritious parts (incorporates white bread and pasta).
Studies demonstrate that refined carbs can spike glucose quickly, prompting appetite, desires and expanded sustenance allow a couple of hours after the fact. Eating refined carbs is firmly connected to corpulence (20, 21, 22).
In case you will eat carbs, make a point to eat them with their characteristic fiber.

9. Go on a Low Carb Diet:

In the event that you need to get every one of the advantages of carb limitation, at that point consider taking this the distance and going on a low carb consume less calories.
Various investigations demonstrate that such an eating regimen (or "method for eating") can enable you to lose 2-3 fold the amount of weight as a standard low-fat eating routine, while enhancing your wellbeing in the meantime (23, 24, 25).

10. Utilize Smaller Plates:

Utilizing littler plates has been appeared to help individuals naturally eat less calories in a few investigations. Bizarre trap, yet it appears to work (26).

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