The problem of excess weight is common not only among women but also among men. The task to lose weight can be relevant for young men too, but it becomes more and more difficult to cope with extra pounds with age. Because of sedentary lifestyle and slow metabolic process, men over 40 find it more difficult to lose weight than young men do.
For effective weight loss for men over 40, diet plan should consist of large amount of protein food in the form of low-fat meat, seafood, fresh fruits and vegetables, a variety of whole grain cereals and fresh juices.
It is recommended to drink at least 10 glasses of water per day to maintain the body temperature. The daily number of calories consumed should be limited to 1600.
However, the diet plan for men over 40 will be ineffective without physical activity. Such exercises as brisk walking, jogging or swimming can help to lose weight. Physical activity contributes to rapid metabolism and consequently to weight loss.
For men over fifty with overweight, the risk of cardiovascular diseases increases.
In addition, metabolism is slowing down with age.
This means that the older the man, the greater the risk of obesity and related health problems.
Diet plan with calories not more than 2000 daily is recommended for men over fifty.
This can be achieved by increasing the number of low-fat foods, fruits and vegetables, dishes from cereals, foods with a high content of fiber.
It is necessary to divide the daily diet into more food intakes: if the man ate three times a day, now he should eat five times a day but use smaller portions to effectively lose weight.
The importance of physical activity and proper diet increases in fighting obesity for men over 60.
- This happens since muscle mass decreases more intensively with age.
In its turn, this leads to a lack of testosterone and slowing down the metabolism. Slow metabolism contributes to the accumulation of body fat that may cause various health problems.
To prevent obesity, elderly men are recommended moderate physical loads to build muscle on the average three times a week. To improve blood circulation and heart function, elderly men can practice walking, running and cycling. Track and field exercises help to burn fat more intensively than strength training.
Diet plan for men over 60 is reduction of sugary and high-calorie food products. It is necessary to increase consumption of fresh fruits and vegetables, fat-free meat, legumes and soy products.
Overweight can contribute to the development of such illness as hypertension. The first recommendation for men with high blood pressure is reduction of salt in food products. Increased salt content in food promotes accumulation of excess fluid in the body.
This is the cause of high blood pressure.
- Besides restrictions of salt and seasonings in the food consumed, the daily diet plan should include foods containing potassium.
- These are dried apricots, wheat bran, raisins, and different kinds of nuts and of cereals.
- Potassium use is important for normalization of blood pressure, since it helps to reduce sodium in the blood.
- These recommendations are relevant for men and women with high blood pressure.
Overweight and obesity lead to increased content of uric acid in the body.
- In its turn, this is one of the factors of gout development.
Therefore, it is important for men with gout to eliminate foods containing purines – components of the body’s cells that promote increase in uric acid level.
Purines are contained in seafood and organ meats. Therefore, such products as sardines, anchovies, beef kidneys and various pastes should be eliminated from the diet plan for men with gout. In addition, it is recommended to avoid alcohol, especially beer.
For effective weight loss and getting rid of gout symptoms, the daily diet plan should include low-fat milk and / or yogurt, fruits and vegetables rich in vitamin C (broccoli, red peppers, oranges, and grapefruits), nuts, and cherries.
Thus, general recommendations to lose weight for men of all age categories and with a variety of diseases are elimination of high-calorie foods from the diet plan and inclusion of fresh fruits and vegetables. Furthermore, only diet plan for weight reduction will be ineffective without physical activity in most cases.