The BEST Tips for Weight Loss for Men Over 40

Muscular man with larger jeans and tape measure

If you are a man who is over 40 and you would like to lose some weight, you are not alone! There are men around the country who are struggling to lose what is often referred to as the “dad bod.” They have gotten comfortable in their daily routine, and slowly over time extra weight has crept up on them. The good news is that you can lose weight, even over 40.

Around the age of 40, our metabolism begins to slow down. Combine that with the fact that many men are not as active as they used to be, and it’s easy to see how the extra weight begins to pile up around the middle. Here are some of the best tips for weight loss for men over 40:

Keep in mind that healthy weight loss is losing only 1-2 pounds per week. You should not try to lose more than that, as it wouldn’t be healthy to do so, and there would be a good chance of you gaining it back.

The key to losing weight is to burn more calories than what you take in each day. If you burn less than you take in, those calories will be taken from your stored fat. If you take in more calories than what you burn, it will be stored as fat.

A pound equals 3,500 calories. Therefore, in order to safely lose 1-2 pounds per week, you would aim to trim 500-1,000 calories off your diet per day.

Watch your alcohol intake and keep it to a minimum. While many men find this part to be a challenge, a 12-ounce beer has around 100 calories. Having a few beers can add a lot of calories, and no nutrition, to your diet (not to mention that it will help lead to the beer belly so many middle-aged men have).

Be sure to eat plenty of good protein, including leafy green vegetables, wild-caught seafood, pasture-raised chicken and pork, and grass-fed beef. Getting enough protein will help ensure you are not hungry between meals and that you have plenty of energy throughout the day.

  • Be consistent with having an exercise and workout program. To ensure that you are on the right track, work with a professional trainer, who will create a plan just for you.

Don’t look at the total amount of weight that you want to lose. Rather, focus on just making a change, even with it being slow and gradual. Research shows that even losing even 5-10 percent of your body weight can have a positive health impact. I have helped many men over the age of 40 in the Vancouver, Washington area to lose weight. My professional training practice in Vancouver specializes in doing just that!