Men’s Health: Lifestyle Tips for Men Over Age 50
- What are the top healthy lifestyle guidelines for men age 50 and over?
- What is a healthy diet for men over age 50 and why is it important?
- How much and what type of activity is good for men after age 50?
- Does quitting smoking after age 50 make a difference in a man’s health?
- What health screenings are important for men over age 50?
- Is there a connection between men’s health over age 50 and sexual health?
- Are there specific healthy lifestyle guidelines for African-American men over age 50?
- Weight Loss For Men Over 50 – The 5 Proven Foundations
- Foundation #1: Successful weight loss ALWAYS starts with the proper mindset first.
- Foundation #2: After the proper mindset, ensure you’re getting a minimum of 7 hours sleep per night.
- Foundation #3: Instead of another quick fix diet, change your eating habits for the long term.
- Foundation #4: Make 30 minutes daily activity your first exercise target.
- Foundation #5: Once you have mindset, sleep, eating, and daily activity in place – start some formal workouts.
- Summary: Taking your weight loss for men over 50 plan forward.
- For men over 50: You can lower your health risks
- 4 common health problems for men over 50
- Prostate problems
- High blood pressure
- Heart disease
- Stress, anxiety and low mood
- 10 healthy habits for every man over 50
- 1) Take up a new hobby
- 2) Exercise every day
- 3) Eat less meat and dairy (or give them up altogether!)
- 4) Eat more fresh fruit and veg
- 5) Practise mindfulness or meditation
- 6) Take a daily multi-vitamin
- 7) Keep an eye on your prostate
- 8) Drink at least 2 litres of water a day
- 9) Sleep well
- 10) Look after your skin
- 1. Create Your Vision
- 1) Eat more fruits and vegetables
- 2) Buy an Instant Pot and make bean stews
- 3) Befriend your bathroom scale
- 4) Focus on your food
- 5) Stop drinking sugar
- 6) Mix up your workouts
- 7) Pick up a new sport
- 8) Try intermittent fasting
- 9) Start a yoga practice
- 10) Check what you’re taking
- 11) Swap junky snacks for nuts
- 12) Opt for whole grains
- The Absolute Best Diet for Men Over 50
- Why Fad Dieting Doesn’t Work Long Term
- Most Popular Fad Diets for Men Over 50
- What is the Best Diet for Men Over 50?
- Getting Started
- 6 Easy Strategies to Help You Lose Weight After 50
- 1. Eat out less.
- 2. Add whole foods, protein, fiber, and “good” fat to your diet, especially in the morning.
- 3. Strength train, as part of a regular exercise routine.
- 4. Don’t skip meals.
- 5. Make sure that you get enough sleep.
- 6. Let go of old “rules” about weight loss and cultivate a mindset of wellness.
- 40 Tips for Men Who Want To Lose Weight After 40
- Start Your Meal With an Apple
- Wake Up Earlier
- Eat Slowly
- Pump Some Iron
- Bulk Up on Bone Broth
- Enjoy Some Pomegranate
- Eat Some Eggs
- Get Nutty
- Grill Up Some Salmon
- Dress Your Salad With Vinegar
- Grab Some Garlic
- Snack on Some Carrots
- Chow Down on Chia Seeds
- Go Bananas
- Eat Some Tomatoes
- Skip the Salt Shaker
- Bring On the Beets
- Put a Cherry on Top
- Watch Out For Trans Fat
- Make Some Sweet Potato Fries
- Add in Some Intervals
- Fill Up on Fiber
- Sip Some Rooibos
- Bust Out the Blueberries
- Make Whole Grains a Priority
- Fill Up on Folate
- Turn Up the Heat
- All Hail Kale
- Run it Off
- Snack on Some Sardines
- Indulge Your Inner Chocoholic
- Make Beans a Diet Staple
- Dip Into Calcium
- Eat More Often
- Grab Some Grapefruit
- Skip the Binge Watching
- Sleep It Off
- Bring on the Blackberries
- Ditch the Junk
- Make Your Home a Stress-Free Zone
- Healthy diet plan men over 50 must follow
- More greens and colored vegetables
- Fresh fruits
- Whole grains
- Low-fat dairy products
- Protein rich food
- Have the right fats
- Limit salt intake
Men’s Health: Lifestyle Tips for Men Over Age 50
What are the top healthy lifestyle guidelines for men age 50 and over?
The most important guidelines for a healthy lifestyle after age 50 are the same for men and women at any age:
- Eat a healthy diet.
- Stay at a healthy weight.
- Get 7 to 8 hours of sleep.
- Be physically active.
- Don’t smoke.
- If you drink alcohol, have no more than two drinks a day (standard drink is: 12 ounces of beer/wine cooler, 5 ounces of wine, 1.5 ounces of distilled spirits).
- Get routine exams and screenings.
Following these guidelines can help men age in good health and reduce the risk of many diseases that are more common in older men like heart disease, high blood pressure, and diabetes. Even men who have not followed these guidelines until now can benefit from making healthy changes. It’s never too late to start making good choices.
What is a healthy diet for men over age 50 and why is it important?
A healthy diet can help men over age 50 reduce their risk of heart disease, type 2 diabetes, obesity, and some types of cancer.
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Lean meats, poultry, fish, beans, eggs, and nuts are good sources of protein, too. For heart health and weight management, it’s important to eat foods that are low in saturated fats, trans fats, cholesterol, salt, and added sugars.
A registered dietitian is the best source of information about a healthy diet at any age. (See references for other helpful resources.)
How much and what type of activity is good for men after age 50?
Physical activity is the best way for men over age 50 to improve their heart health, muscle strength, flexibility, and balance. Physical activity helps reduce the risk of some diseases, including dementia.
Aerobic or cardio exercise gets the heart pumping and uses large muscle groups. Walking, biking, and swimming are all aerobic exercises. Strength training involves using weights to build up muscle. Working out with dumbbells or on weight machines are examples of strength training.
Experts recommend both types of exercise. Men who have not been active should consult their doctor before starting an exercise program and select activities they enjoy to increase their chance for success. The Centers for Disease Control and Prevention recommends 150 minutes of moderate intensity aerobic exercise (brisk walking) a week and muscle-strengthening activities on two or more days a week.
Does quitting smoking after age 50 make a difference in a man’s health?
It is never too late to quit smoking. As soon as a smoker quits, the body begins to heal the damage caused by smoking.
Smokers who quit quickly notice they can breathe easier, have more energy, lose the “smoker’s cough” and have a better sense of taste and smell.
For long-term health, quitting smoking lowers the risk of hearth attack, stroke, and high blood pressure — diseases that are more common in men over age 50 than in younger men.
Quitting smoking can help men over age 50 feel better, be more active with family and friends, and enjoy their second half of life in better health.
What health screenings are important for men over age 50?
Screenings are tests that look for diseases in their early stages, before symptoms develop. Which screenings a man should have and how often depend in part on his family health history, personal health history, and lifestyle habits.
The following list includes some of the most important screenings for men over age 50 but does not include all possible screenings. Men over age 50 should consult a physician about what screenings to have and how often.
Blood pressure. High blood pressure increases the risk of heart attack, stroke, and other diseases. A blood pressure check is an easy, painless, noninvasive screening that can be done in the doctor’s office. According to the American Heart Association, blood pressure should be checked at least once every two years, beginning at age 20.
Cholesterol. High cholesterol increases the risk for heart disease, and stroke. A blood test is used to measure cholesterol level. The American Heart Association wants everyone over age 20 who does not have heart disease to have a cholesterol test every four to six years. People with known heart disease or certain other conditions may need to have their cholesterol level checked more often.
Prostate cancer. A simple blood test called the PSA (prostate-specific antigen) test can find early prostate cancer. The U.S. Preventive Services Task Force suggests that all men over age 50 talk to their doctor about having a PSA test and understand the risks and benefits of the test.
African-American men have a higher risk than white men for prostate cancer at a younger age and should start talking to their doctor about the test when they are in their 40s.
Colon cancer. The American Cancer Society recommends that all men should be screened for colon cancer starting at age 50 until age 75. Several types of screening are available to find polyps in the colon that could develop into colon cancer. Men over age 50 should talk about the different types of colon cancer screening with their doctor.
Men with a family history of colon cancer should talk to their doctor about screening at a younger age and those who are over age 75 should talk to their doctor about whether they need to continue being screened.
Is there a connection between men’s health over age 50 and sexual health?
Several scientific studies suggest that chronic diseases like diabetes, high blood pressure, and heart disease affect a man’s ability to perform sexually. The more severe the disease, the more severe the erectile dysfunction. Men over age 50 experiencing sexual problems should talk to their doctor to find out if a medical condition is causing the problems.
Are there specific healthy lifestyle guidelines for African-American men over age 50?
African-American men are more likely than men of other races to have certain diseases and at a younger age. Some examples include obesity, high blood pressure, heart disease, stroke, diabetes, prostate cancer, and colorectal cancer. To be as healthy as possible after age 50, African-American men should start talking to their doctor about health screenings and disease prevention early.
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Weight Loss For Men Over 50 – The 5 Proven Foundations
Congratulations! You’ve officially found your way to our tried and tested weight loss for men over 50 plan. This article will outline our complete battle plan (eating, exercise, sleep, & motivation) for guys over 50 who are looking to lose weight and actually keep it off for life.
Fair Warning: This article is far more extensive (and valuable) than those generic “Top 10 weight loss tips” blogs that are cluttering the internet.
If you don’t have 10-minutes to read this guide right now, bookmark it, and come back later. I promise that you will thank yourself for taking the time to read through this proven weight loss for men over 50 guide.
Now, if this is your first time to The Fit Father Project website, I want to formally introduce ourselves to you before diving into this powerful guide.
We are the Fit Father Project – a group of men’s health expert doctors and trainers who specialize in helping guys in their 40s, 50s, & 60s get back into the best shape of their lives.
We are damn proud to share that we’ve have helped over 10,000 men lose 75,000 lbs in weight so far.
It’s our mission to help another 10,000 guys this year.
The weight loss strategies you’re about to discover will not only help you lose weight – but also enable you to keep the weight off and stay fit, strong, and healthy for decades to come.
Like our Fit Father 30-Day Program member Jim (below) who totally transformed health at 62. In the rest of this article, we’re going to show you our exact 5 step process of weight loss for men over 50.
Specifically, we’re about to cover 5 foundations of weight loss for men over 50:
- Foundation #1: Finding your deep weight loss motivation & mindset.
- Foundation #2: Resetting your sleep schedule for easier weight loss.
- Foundation #3: Starting the simple “Fit Father” eating plan.
- Foundation #4: The difference between daily activity vs. exercise.
- Foundation #5: Starting the time-efficient “Fit Father” workouts.
So, let’s jump into the first foundation of our weight loss for men over 50 plan… finding your deep motivation to lose weight.
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Foundation #1: Successful weight loss ALWAYS starts with the proper mindset first.
I’m not going to sugar coat this first foundational principle for you. Most guys over 50 who are trying to lose weight make one massive mistake…
The Mistake: guys try to focus on diets & workouts first BEFORE establishing the proper mindset and motivation.
YES, the proper healthy diet and workout plan is extremely important for your weight loss. You’ve probably tried every type of diet out there, CICO, ketogenic, vegan, you name it, you’ve done it, and that’s why finding the right one is key. (we’ll cover that in Foundations #3-5)…
YET, diet and exercise is the wrong place to start. We need to first do some “inner work” on your mindset and motivation to ensure that you’ll actually stay consistent with the best eating & exercise strategies you’ll discover in this guide.
As a man in your 50’s looking to lose weight, I’m sure you’ve tried and failed at diets before. If so, you’re not alone. I’ve been there personally too.
The “secret” to your weight loss success and long-term consistency boils down to the clarity you have on your deep internal motivations to lose weight.
Here’s The Hard Fact: No diet or workout will ever help you if you can’t stay consistent. And consistency is rooted in your mindset and motivation.
Here at the Fit Father Project, we call the process of uncovering your deep motivation finding your “Weight Loss Why Power.” Right now, I’m going to show you our “3 question” process that will help you discover your deep motivation to lose weight.
Ask Yourself This Question 3 Times In A Row…
The best way to fully understand WHY you want to lose weight is to ask yourself the following question:
“Why do I want to lose weight…?”
This question is deceptively simple – yet there is a ton of value in it.
The first time you ask yourself this question, you may answer something like this:
I want to lose weight to get rid of those 20lbs hanging on my gut.
Good start. Now, ask yourself WHY again…
I want to get rid of those 20lbs so I feel confident in myself again and because I know I will be reducing my risk for all sorts of health issues that I saw my father face.
OK. We’re digging a little deeper now. Ask yourself WHY again…
I want to feel more confident in myself and reduce my risk of disease, because, deep down, I’m scared that I am getting “over the hill” and not able to perform at work and life like I used to. I’m scared that I won’t be around to see my grandchildren grow up.
Boom! Now we’re getting to the good stuff.
In this example, we’ve finally found some of the deep emotions that will fuel weight loss success. Now, we’ll turn things around into a positive mission statement that will FUEL your weight loss success:
I know that I need to lose the 20lbs to ensure that I continue to perform like the man that I am… and so that I will be around to take care of my family and see my grandchildren grow up.
Quite frankly, digging deep like this into your true reasons for wanting to lose weight takes a ton of courage. It’s one of the bravest things you can do. You come face to face with the fears and insecurities all of us guys have – regardless of our age and current weight.
Most guys over 50 simply don’t take the time to really get clear on this deep “emotional work” before starting the diet. Neglecting this mindset component is a guaranteed path to failure.
When you have alignment between deep emotion and the best weight loss eating & workout strategies, you will be on the surefire path to winning.
Here’s My Challenge For You: I want to challenge you to do this process RIGHT NOW. Ask yourself why at least 3 times and jot down your answers.
Foundation #2: After the proper mindset, ensure you’re getting a minimum of 7 hours sleep per night.
Do you get that horrible, tired, grumpy feeling in the morning where all you want to do is reach for something strong and sugary to make you feel human again? If you do, you’ll know exactly where I’m coming from here.
The next stage in your weight loss for men over 50 plan is to look at how much sleep you’re getting and how much you should be getting to help you effectively lose weight.
Here’s the cold hard fact: If you’re sleeping less than 7 hours per night, your body will be very resistant to losing weight.
That groggy feeling I just mentioned is mainly caused by an imbalance in some of the important hormones that dictate how your body operates.
Specifically, here’s what happens to your body when you miss sleep:
- Your body becomes very bad at “processing” carbs – leading to fat gain.
- Your body’s fat-burning and appetite suppressing hormones (like leptin) decrease – making you feel hungry all the time.
- Your body’s hunger-stimulating hormone (ghrelin) increases – making you feel even hungrier.
- Your body’s stress hormone (cortisol) increases – making you feel on-edge and more prone to store fat.
The Take-Home Point: proper sleep is an absolutely ESSENTIAL component of the proper weight loss for men over 50 plan.
If you’re missing sleep, no amount of healthy dieting or exercise will help you lose weight over the long-term. That’s why we are so adamant about covering the importance of sleep before talking about food and exercise (coming up next).
As you move through your 40’s and into your 50’s, you’re probably feeling that your energy levels are taking a bit of a dip too, so making sure you get more sleep will naturally help keep you more spritely and energetic.
I’m sure you weren’t expecting to read about weight loss and be told to sleep more, but that’s how it is. 7 hours minimum sleep is necessary to keep your weight loss on track and your hormones in check.
Foundation #3: Instead of another quick fix diet, change your eating habits for the long term.
Fact #1: DIETS SUCK. They are short term fixes that in the long run, generally lead to more fat gain than fat loss.
Fact #2: The proper healthy eating plan (after sleep & mindset) is the #1 most important factor in your weight loss success.
In fact, healthy eating is far more important than exercise when it comes to losing weight as a guy over 50.
That’s why we are going to take a few minutes in this section to cover our Fit Father approach to simplifying healthy eating for weight loss. We call this strategy “Building Perfect Plates.”
Here’s What An Ideal Weight Loss Meal Should Look Like…
Our perfect plates are made up of ¼ of your plate as Protein, ¼ of your plate as Carbs and ½ your plate as veggies. It’s basic but very effective.
- Choose a lean protein source: like Turkey, Chicken, Lean Beef or Tuna.
- Combine that with a healthy carbs source: like Sweet Potato, Brown Rice or Quinoa.
- Fill up the rest of your plate with a good color mix of veggies.
To make things easy, we suggest pre-planning, cooking and storing your food for at least the next few days. I find it easiest to cook on Sunday for Monday to Wednesday, then on Wednesday for Thursday to Sunday. For 3 adults, this takes me just 1 hour each time.
Pro Tip – Store your food in glass containers instead of plastic. Plastic ones have been proven to contain oestrogen like Xenohormones that can lower testosterone levels. As a man in your 50’s, you need to do everything you can to increase, not decrease testosterone.
Make proper hydration a part of your overall eating plan.
I’m sure you already know the importance of proper hydration, so I’ll save you the lecture. I’ll just give you a few short pointers that I would encourage you to follow:
- Drink 2-2.5 liters of water per day.
- Drink your first 0.5 liters within 30 minutes of waking.
- Use an aluminium drinks bottle for the same reason we recommend glass containers for your food.
- Keep your bottle close by throughout the day, to ensure regular hydration.
I cannot encourage you enough to make good nutrition a lifelong plan and always remember the FFP mantra:
“You can’t out exercise a bad diet”
Get yourself back into great shape – at any age the Fit Father way.
Foundation #4: Make 30 minutes daily activity your first exercise target.
Although the mantra I have just shared with you points out the high importance of having a great nutrition plan first and foremost, daily activity and formal exercise still feature as part of the structure for your weight loss for men over 50 plan.
We recommend starting with 30 minutes daily activity as this could be almost anything you would do in your daily life, like gardening, cleaning the car or doing some DIY.
Doing something you enjoy, that gets you moving and slightly out of breath is an excellent way to burn excess calories and shift belly fat, whilst increasing your cardiovascular strength and keeping you fit and healthy.
You could also extend this a little, to more full on activities such as Hiking, Kayaking or Swimming. The key at this stage is to keep the activity reasonably low impact, so those mentioned above would be great ones to start with.
As you get into your 50’s, unfortunately, your metabolism starts to slow, and muscle loss occurs at a faster rate than in your 30’s and 40’s. Daily activity is necessary to keep your metabolism raised and your muscle loss to a minimum.
It also helps with blood flow and joint mobility, both of which will help limit joint soreness and alleviate general aches and pains.
Once you are used to doing 30 minutes of daily activity or feel that you need to push yourself a bit harder, you can move on to formal exercise programs which we’ll take a look at below.
Foundation #5: Once you have mindset, sleep, eating, and daily activity in place – start some formal workouts.
Once you have decided that it’s time to move on to more formal exercise, there are a few types of plans you can follow to help achieve different things. My suggestions are:
Low impact, high intensity interval training (HIIT):
HIIT workouts are used to increase your metabolic rate and also your cardiovascular fitness. These workouts are great fun and can be done easily on any piece of cardio equipment. HIIT is done by going through a series of short, high-intensity bursts of effort followed by similar duration periods of rest or active rest.
For example, you could speed walk on a treadmill at 6-7km/h with a gradient of 1% to start, then follow this cycle:
- 3-5 minute warm up.
- 20 minutes alternating 1 minute at 6% gradient and 1 minute at 1% gradient.
- 5 minute cool down.
- All body, static stretches.
Full body strength training:
Strength training is perfect for increasing or maintaining lean mass and is helpful in two particular areas, namely bodily strength and increased weight loss.
An increase in your overall strength and muscle mass will help your body to remain stable and will improve balance and proprioception, as well as being more metabolically active and therefore burning calories like a lit furnace.
You can do your strength training using either body-weight or weights. Personally, when training a guy like you, I would always start with bodyweight.
The reason being that it works smaller stabilizer muscles within the body and conditions you to use weight without over-exerting yourself.
An all body strength routine would include:
- Squats for legs
- Lunges for legs
- Press ups for Chest, Shoulders, and Triceps
- Pull-ups for Back, Shoulders, and Biceps
- Bench dips for Triceps
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Flexibility and Mobility:
As a man with half a century of wear and tear under his belt, you may be getting some aches and pains in your muscles and joints.
If you are, you will find a flexibility and mobility routine to be a godsend. They are designed to stretch out your muscles to ease the aches and mobilize your joints to reduce any pain.
As a basic suggestion, I would do static stretches and mobility exercises at the end of every activity or exercise session.
I will be posting some videos here shortly, but in the meantime stretch each muscle, holding the stretches for 30 seconds each.
For mobility, mobilize every joint that hasn’t been already. E.g., If you have been walking, mobilize your upper limbs by doing shoulder rolls or arm swings. If you have been kayaking, mobilize your lower limbs by doing high knee marching, heel flicks, and ankle circles.
Formal exercising such as this is really the last stage you should undertake in a weight loss plan for men over 50 and believe it or not; it really is the least important. If you have a sound nutrition regime and are active for at least 30 minutes each day, losing and controlling your weight will be a doddle.
Summary: Taking your weight loss for men over 50 plan forward.
I know you are in this now for the long game and a sustainable plan is what you need. The information that you have read here is not a diet that will last you 6 weeks or a workout plan to get you 6 pack abs.
It’s a sensible, sustainable lifestyle plan that you can use from now on, to keep you healthy, energetic, fit and strong for you and your family.
The essential points to remember for this plan are:
- Ask yourself why you want to lose weight, at least 3 times and jot it down.
- Use your DEEP why to get your mindset right.
- Sleep a minimum of 7 hours each night.
- Use our ‘Perfect Plates’ method in your healthy nutrition lifestyle.
- Do 30 minutes of activity every day.
- Use formal exercise sessions if and when necessary.
I’m so glad you found us here at the Fit Father Project. We would like to welcome you on board and look forward to seeing you on the other side. We regularly add articles and information like this, so please come back and visit again soon.
If you would like to know anything specific, drop a comment in the comments box below, and we’ll be sure to follow up with you.
All the best in your new healthier lifestyle.
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty. If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you’ll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I’ll personally walk you through the program
Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss for men over 50. Thanks for reading!
Change #1 – That Trick Knee Just Got Trickier
Many men in their 50s begin to have joint trouble. The main culprits: overuse injuries and osteoarthritis.
Ride a bike. Researchers at Arcadia University studied 39 people suffering from osteoarthritis of the knees and found that cycling just 25 minutes a day, three times a week, significantly improved pain relief and performance in walking tests. So saddle up.
Change #2 – Bone Loss Looms
Bone minerals are lost and replaced throughout life–it’s a natural process –but after age 35, the loss begins to outpace the replacement. At 50, this imbalance can hurt you.
More stress. Stressing your bones strengthens them. Walking beats swimming, running beats walking, and strength training is the best bone builder of all, says Wojtek Chodzko-Zajko, Ph.D., head of kinesiology at the University of Illinois.
Change #3 – Your Aching Back
Inactivity can tighten your spine and pelvic muscles, forcing your knees and lower back to compensate. That’s why they ache, explains Mark Verstegen, author of Core Performance.
Roll your foam. Exercising with a foam roll can loosen the muscles around your pelvis and torso. Buy one at the Athlete’s Store. Lie on top of the roll with your arms crossed over your chest. Keep your abs tight and your feet on the ground. Glide on the roll from your shoulders to the base of your spine several times until you feel the muscles release. Click here for more foam-roll moves to loosen hamstrings, quadriceps, groin, and glutes.
Take a Pilates class. Strengthening your stomach muscles can ease back pain. “Pilates includes a lot of balance activities on one hand and one knee that are aimed at stabilizing and strengthening the core,” says Chodzko-Zajko. Call (800) 474-5283 to find a Pilates studio near you.
Change #4 – Water Shortage
Between ages 57 and 86, your body literally dries up. It will likely consist of just 54 percent water, as opposed to the 61 percent found in younger men. You’ll also sweat less because your sweat glands disappear. You may have less body odor, but overheating and heatstroke become an issue.
Be a camel. “Drinking fluids is more important as you grow older,” says Chodzko-Zajko. “One of the problems with aging is that thirst decreases with age, so people tend to drink less.”
Change #5 – Mass Defections
You’ve been trying to lose flab for 2 decades, but now your body is doing it on its own. Unfortunately, between 50 and 80 you may also lose 35 percent of your muscle mass.
Play with heavy metal. Don’t shy away from heavy weights because you think you’re susceptible to injury. As long as you use proper form, which you should master now if you haven’t already, heavy weights will keep your bones strong and your muscles large. Seabourne kept the weights up in your workout (below) but slowed the tempo and concentrated on lifts that develop balance. This way, you won’t be knocked off-kilter when the bank hands over your 401(k) payout.
For men over 50: You can lower your health risks
What if men approached their health at midlife the same way that financial experts advise them to plan for retirement? Some of the same rules apply: take a close look at where things stand now, and then take steps to protect your future. Midlife is a good time to lower health risks and invest for long-term health benefits.
How? First, acknowledge what you can’t control. Then put your energies into changing what you can — for the better.
Health risks you can’t control
You can’t change the following factors, but you should take them into account when making a plan to lower your health risks.
- Age. The aging body undergoes gradual physical changes that are normal and inevitable. Although your body has many built-in repair systems, sometimes these also break down, and over time the damage accumulates.
- Family history. When an immediate family member — a parent or a sibling — develops a problem such as heart disease or cancer, it could mean that you are at risk as well. Shared genes explain some of this risk, but so do shared lifestyles, such as the types of food you eat and how active you are.
Health risks you can control
The factors you can control have a big influence on your health. Here are some of the most important things to consider as you look at the health investments you want to make going forward:
- Whether you smoke. If you smoke, kicking the habit is the single most important thing you can do to improve your health.
- What you eat. Choosing and following a healthy diet is an excellent way to reduce your chances of getting a number of life-threatening illnesses, including heart disease, diabetes, and some of the most common cancers.
- How much you move. Get active and you’ll live longer. Not only that, but you’ll live better, too. Study after study has linked greater amounts of physical activity to improved mood, better blood glucose control, reduced risk of heart disease, and other benefits.
Intrigued? For more information on leading a longer and healthier life, buy A Guide to Men’s Health Fifty and Forward, a Special Health Report from Harvard Medical School.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
4 common health problems for men over 50
As men get older there is more chance that a prostate problem will develop, though the reasons for this aren’t exactly clear.
The prostate gland is located near the bladder and surrounds the tube through which urine flows. With age the prostate has the tendency to enlarge which can cause symptoms such as frequent urination, the need to go to the toilet at night and the need to pass urine urgently.1
What can you do?
If you are experiencing these kinds of symptoms the first thing you should do is visit your doctor to have the condition confirmed or ruled out. The symptoms of prostate cancer do overlap with an enlarged prostate and so it’s really important that you deal with any issues promptly.
Whilst you wait for a doctor’s appointment it may also be helpful to complete our prostate symptoms checker to get a better idea of whether or not your symptoms add up to the condition.
The good news is that if you get a diagnosis of an enlarged prostate then there are a range of treatment options available. Exercise, diet, medication and even herbal remedies can all help to reduce and control symptoms. Saw palmetto berries for example, works to reduce the urinary symptoms of an enlarged prostate and these can be found in our popular remedy Prostasan.
High blood pressure
Another issue that men often face when they get older (and women too for that matter) is high blood pressure. The problem with high blood pressure is that it doesn’t come with a noticeable set of symptoms however, if left untreated it does increase the chances of a stroke and heart disease.
High blood pressure is closely linked to lifestyle habits and there are a few things that increase your chances of developing the problem:
- Being overweight
- Getting older
- Lack of physical activity
- Long term sleep deprivation
- There’s a history of high blood pressure in your family
What can you do?
As high blood pressure doesn’t show itself through a clear set of symptoms, to find out your levels you’ll have to complete a blood pressure test. The NHS recommends that all adults over the age of 40 get their blood pressure checked at least once every five years.2 This is very easy to do – just make an appointment with your doctor or nurse or, alternatively, you can monitor your blood pressure with a home kit. If this causes you any concern follow it up with a visit your doctor.
As high blood pressure is so closely linked to lifestyle, making changes here can help you to deal with the problem. This may involve losing weight, exercising more, managing stress and reducing your caffeine intake. If you blood pressure is particularly high then a doctor may also recommend some medication to get things more in order.
According to Heart UK, over 1.6 million men are living with Coronary Heart Disease (CHD) in the UK, in contrast to the 1 million women who have the condition.3 From how we deal with stress to poor diet and lifestyle choices, there are a few reasons why this particular problem is more common amongst men.
CHD often shows itself in the form of chest pain (angina), as well as breathlessness and heart palpitations. Angina occurs when the coronary arteries become partially blocked but if these become blocked completely it can increase your chances of developing a heart attack.4
What can you do?
As with high blood pressure there are a range of lifestyle changes you can make to keep symptoms of heart disease in check. This may include exercising more, giving up smoking and eating healthily however, before making any significant changes to your life it’s important to discuss your plans with your doctor.
Stress, anxiety and low mood
Although these problems can emerge at any age, and for both genders too, there are a few reasons why it suddenly becomes more prominent for men aged 50 and above:
- As we get older poor health can make it more difficult to get out and about do the things we always have done
- Men are less likely to visit their doctor to receive professional help
- Even retirement can cause problems for our mental health as we lose a sense of purpose and routine that we’ve had in the past
- People at this age have multiple responsibilities (children, elderly parents, finances) which can take their toll as they don’t allow for much personal time
One particular study found that men between the ages of 40 and 59 were unhappier and less satisfied than women as a result of some of the issues listed above.5
What can you do?
From poor sleep to digestive problems, stress, anxiety and low mood can impact our overall health in a range of different ways so it goes without saying that you need to address these problems.
Start by tackling the source of stress, though how you do this will depend on what the issue is in the first place. Do you need to plan your time more efficiently to minimise stress? Do you need to talk to family and friends to release some anxiety? Do you need to try new activities to help boost your mood?
When you are feeling overwhelmed another handy tip is to take some time out for yourself. What you do in this time will depend on your personal interests but reading, relaxing stretches and calming walks are all excellent options.
Finally, a herbal remedy such as Stress Relief Daytime could help to ease feelings of mild stress and anxiety. This product contains a mix of organically grown and freshly harvested Valerian and Hops to ease those unsettled feelings.
10 healthy habits for every man over 50
1) Take up a new hobby
When you reach your 50s you can sometimes feel at a bit of a loose end as the children have grown meaning you don’t have to do as much running around as you did in the past – hopefully! So, what can you do to fill your time instead? Well, get out there and try something new!
This could be anything – a new sport, a language, or a creative pursuit like photography. This is a great way to meet new people, learn something new and boost your mood. It can also be a great thing for you and your partner to do together now that you have some free time to spend together again.
2) Exercise every day
Now I don’t mean you have to spend hours in the gym every day but make an effort to do some form of activity each day! Some days this could just be walking to work or a quick walk after dinner, but try to get a good mix in there. Yoga is a great option in the evening, whilst a cycle at the weekend is a great way to get some fresh air and explore your local area while getting your cardio up.
Start easy and build up from there – provided you don’t have any health problems like arthritis, there’s no reason why you can’t be running a 5K within a few months!
3) Eat less meat and dairy (or give them up altogether!)
Both meat and dairy are inflammatory foods, which can wreak havoc in your body. Inflammation can worsen joint pain, cause digestive problems, and even worsen problems like depression. Plus, these products are also full of unhealthy fats which can contribute to cardiovascular problems.
In fact, processed meats (including bacon, salami and sausages) are in the same cancer-causing category as cigarettes, asbestos and engine exhaust fumes. Red meat, on the other hand, ranks as ‘probably carcinogenic to humans’, alongside the HPV virus and lead compounds.1 Yikes!
If you are eating meat, at least make sure it’s good quality, organic meat, and try to avoid processed types as much as possible!
4) Eat more fresh fruit and veg
Adding more fruit and vegetables into your diet can be so easy, and tasty too! Everyone should be eating at least 5 portions of fruit and veg a day, but did you know that scientists have recently suggested that it should, in fact, be 10? ?
Don’t worry, I’m not suggesting you eat a plain salad for dinner. In fact, you can eat pretty much the same meals, just pack more vegetables in there.
That chicken curry you’re making? Add in some cauliflower, peas and red pepper! Better still, swap the chicken for chickpeas or butternut squash.
Love a stir fry? Add beansprouts, broccoli, mangetout and baby corn for a crunchy and tasty meal.
You could also make a smoothie to drink alongside your breakfast, take some fruit with you to work or add at least two different types of vegetable to each evening meal. By following these simple tips you’ll be soaring over 5 portions in no time. For lots of healthy, tasty meal ideas, head to our recipe pages.
5) Practise mindfulness or meditation
Mindfulness and meditation are great ways to reduce stress and give your busy mind a rest. Mindfulness is a simple form of meditation which involves focusing on the present moment, the body and your breathing whilst letting thoughts come and go – rather than trying to block them out as some forms of meditation involve.
This is a great way to reduce stress, which can damage the immune system and digestive system and even contribute to heart disease, cardiovascular problems and physiological problems.
Just watch this TED Talk from the founder of Headspace about the importance of mindfulness – I’m sure he can convince you better than I can!
6) Take a daily multi-vitamin
Sometimes even a healthy diet can be missing certain vitamins and minerals, especially as soil these days tends to be over-cultivated and stripped of nutrients. However, a multivitamin and mineral is a great way to ensure that you consume all the most important nutrients.
Try something like Wellman 50+ which contains a great blend of vitamins, minerals and amino acids to specifically support the health of men over 50. You can buy this from our good friends at Jan de Vries.
7) Keep an eye on your prostate
Did you know that 50% of men over 50 are likely to suffer from an enlarged prostate? While this isn’t a life-threatening condition, it can cause unpleasant symptoms that can interfere with daily life. Some men find that they need to use the bathroom every hour, and have to get up 4 or 5 times during the night! These symptoms are definitely not conducive to enjoying your 50s.
Take our prostate symptom checker now to see if you could have the condition. If you think this is the case, make a quick appointment with your doctor who will be able to find out for sure.
For some more information, head to A.Vogel Talks Enlarged Prostate.
8) Drink at least 2 litres of water a day
An old one but an important one! Water is vital for good health – it promotes good circulation to deliver nutrients to your skin and vital organs and helps remove toxins from them too. It is vital for energy metabolism, and can keep your kidneys and bladder in good health. In fact, drinking more water can even help to reduce enlarged prostate symptoms.
Get your hands on a good-quality water bottle so you aren’t wasting plastic by buying bottles while you’re out and about. Fill your bottle up and take it with you when you go out, especially during summer. Some bottles even contain compartments that you can fill with fruit to naturally flavour your water – this can be a bit more appetising than drinking plain water all day.
9) Sleep well
Sleep is another vital aspect of health that is often overlooked, and even looked down upon sometimes! Have you ever noticed that some people seem to boast about how little sleep they get due to their busy lifestyle or stressful job?
Make sure this isn’t you! Aim to get your 8 hours of sleep a night, but make sure it is good quality sleep. Snoring, getting up to urinate, or simply waking up for seemingly no reason all contribute to poor quality sleep.
A lot of sleep problems are easy to fix as well. If you always seem to wake up at 3am, take a look at your liver. If you keep getting up to urinate, drink less in the evenings, or ask your GP to check for an enlarged prostate. If you’re too warm at night, we have some great tips to keep cool!
10) Look after your skin
There’s no reason why men shouldn’t look after their skin like many women do! Dry skin, spots and wrinkles can all be caused by poor skin quality and external factors.
Look after yours by cleaning and moisturising your face every morning and night with good-quality, natural products. Our own comfrey cream is a great choice of moisturiser for ageing skin, but you’ll also find a great range of skincare products for men over with our sister company, Jan de Vries.
I particularly like Green People’s Cool Down Moisturiser and their Organic Foaming Face Wash.
1) Known and Probable Human Carcinogens, American Cancer Society.
First published on 13 September 2017 (updated on 6 September 2018)
Hi, my name is Lou and I want to talk to you about something that is really important to me and hopefully, to you as well.
What is up with men’s health? Why is it that in a country with the best health care in the world, we have so many unhealthy men? And the problem gets worse as we age.
Men who are 50+ are the worst offenders. Just when they have the time to enjoy their lives, travel with their spouses or partners, enjoy their grandkids, and take time for hobbies, everything goes down the drain. They become sedentary and they start neglecting their health. As a result, men die younger than women and experience more chronic diseases.
I work in the health care field and with so many men out of shape and in poor health, especially after 50, I wanted to know what made the healthy ones tick.
How did they stay focused with all of the complexities of their lives and still find time to take care of themselves?
Well, that was the question I really wanted to have an answer to. So, I designed a survey asking 1000 healthy living men across the nation about what motivated them to carry on.
The answers across the board were the very same things that we all find important — their wives, partners, spouses, kids, grandkids, friends, hobbies, and careers. As it turns out, our social connections are what motivate us to care about our health and take the necessary steps to get and stay healthy.
This discovery inspired me to write a book about men’s health and social motivation. In my book, Crack the Code, I give you 10 strategies to help you both understand and use your own social connections to achieve your goals, both in health and in life.
1. Create Your Vision
Once you acknowledge your current state, you can consider where you want to be. Goal setting is the first step in translating your social vision into concrete, measurable actions that will form sustainable inspiration.
If it seems like it’s become harder to lose weight since you hit age 50, you’re not imagining things. “As you age, your metabolism starts to slow down, and a lot of your metabolism functions and organs and absorption—everything just gets a little less efficient,” says Katherine L Tucker, Ph.D., professor of nutritional epidemiology and director of the Center for Population Health at the University of Massachusetts-Lowell. You now need fewer calories than ever just to maintain your body mass, let alone reduce it.
What’s more, as you age, the quality of muscle starts to change from being mostly muscle fibers to a combination of fat and muscle within the muscle fiber, says Stephen Anton, Ph.D., associate professor and chief of the Division of Clinical Research at the University of Florida College of Medicine’s Department of Aging and Geriatric Research. “After age 50, the process of your muscles being infiltrated by fat accelerates,” he says. The result? You may feel more easily fatigued. Your metabolism starts to slow down, and you lose muscle mass, making it harder to keep fat from piling on. In fact, a 50-year-old man requires about 100 fewer calories a day than a 20-year-old guy of the same weight, calculates Steven Heymsfield, M.D., of the Pennington Biomedical Research Center. “If you don’t compensate for that, then your weight will drift upward,” he says.
You can still lose weight after age 50 (and beyond)—but you will have to put in a more deliberate effort than you used to. Fortunately, there are some simple ways to shed the extra pounds.
1) Eat more fruits and vegetables
To lose weight, you obviously need to take in fewer calories than you expend. But instead of focusing on what to eat less of, let’s talk about what to eat more of. First up, fruits and vegetables. In a study from Harvard, people who increased their intake of fruits and vegetables lost weight, especially if they ate more berries, apples, pears, soy, or cauliflower. Fruits and vegetables are low in calories but rich in important vitamins and minerals you need more of as you age, including fiber, which can keep you full between meals, says Tucker. She recommends piling vegetables over half your plate at every meal. Keep frozen vegetables in your freezer so you never run out, and get creative with your salads by adding olives, cheese, or sliced oranges to make them more palatable. Check out our favorite breakfast salads—yes, breakfast salads—for more inspiration. Holly F. Lofton, M.D., director of the Medical Weight Management Program at NYU Langone Health, recommends “easy” vegetables: “Try ones you can just wash, cook, and eat, like asparagus and broccoli,” she says.
2) Buy an Instant Pot and make bean stews
Beans are packed with filling fiber and protein, and as they travel through your digestive system, their roughage and resistant starch feeds the good bacteria in your gut, says Tucker. These bacteria in turn create short-chain fatty acids, which are helpful in protecting your metabolism. A study review from Canada shows that people who ate a serving of legumes every day as part of a weight-loss effort lost a couple pounds in just an average of six weeks. Try making beans or lentils in an Instant Pot, which allows you to stew legumes with vegetables and other flavorful components and make enough for the whole family. Check out some more ways to make one of our favorite beans—the garbanzo.
3) Befriend your bathroom scale
Weigh yourself each morning so you notice right away if the number is trending up instead of down. “If you gain weight, and if you focus on it early and it’s only a few pounds, you can lose it quickly, but if you let it stay, basically it reprograms your body at a higher weight and it makes it hard to lose because you get hungry,” Tucker says. Especially if you want to lose weight over 50, it’s useful to jump on any gain right away. Learn more about the benefits of weighing yourself daily.
4) Focus on your food
Between your kids’ karate lessons, appointments with your accountant, and all the other obligations facing the modern 50-something man, you might not be giving your meals the respect they deserve. “People on the go tend to overeat,” says Bettina Mittendorfer, Ph.D., a research associate professor of medicine at Washington University in St. Louis, but eating slowly and mindfully can help your weight-loss efforts. Instead of eating in your car on the way to work or shoveling in lunch between meetings, plate your food, take a seat, and chew slowly so that you enjoy each bite. Adding crunchy elements to your meal, such as sliced jicama or cabbage, can also help you slow down and eat less. One more thing: See if the next episode of the hottest show on Netflix can wait until after dinner. (Hint: It can.) Eating in front of the TV is associated with weight gain, according to research published in the journal Obesity.
Another danger zone for mindless eating is travel. Especially if you’re one of those people who eats when food is presented to you, says Dr. Lofton. “You might eat before the plane, on the plane, and after you land,” she says. Especially if there are a lot of business meetings over meals. She recommends that you have something easy that you eat once a day—even a meal replacement. “This creates some structure when you’re in situations where you don’t have as much control over meals,” she says.
5) Stop drinking sugar
Sugary foods and drinks fill you with calories—about 150 calories in a can of Pepsi, for example—but they don’t satisfy your appetite, which men over 50 undoubtedly have figured out by now. “A soda goes down quickly,” says Mittendorfer. “Eat the equivalent in a salad, and you’ll stay full longer.” (You’d have to eat more kale than you can stomach to hit 150 calories.) Among the benefits: People who stop drinking soda and other sugar-sweetened beverages gain less weight over time than those who do, a study review from Australia suggests. Even smoothies and juices can contribute lots of sugar to your body, Dr. Lofton points out. It’s better to have the whole fruit than just the juice.
6) Mix up your workouts
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If you’ve been leaning on one type of exercise up to this point, now is the time to mix it up. In a recent study from the University of Illinois at Chicago and Iowa State University, older people who did a combination of 30 minutes of aerobic exercise and 30 minutes of resistance exercise three days per week reduced their body fat percentage and gained muscle. (They also showed improvements in blood pressure and cardiorespiratory fitness, important boosts to an aging heart.)
Resistance training is particularly effective in helping you build muscle, which burns more calories than fat, and aerobic training is particularly effective for helping you lose fat, says study author Elizabeth Schroeder, a doctoral candidate. “Together, they lead to a favorable body composition change and increasing strength and fitness with aging leads to a better quality of life and maintained independence,” she says.
For strength, “focus training on the legs and large muscle groups of the upper body with compound lifts, such as squats, deadlifts, bench press, and pull-ups,” Anton says. “These lifts engage more muscle groups then isolated lifts and typically lead to a greater increase in muscle gains while stimulating fat metabolism.” (And check out our resistance training for beginners.) For cardio, find something you enjoy, whether it’s running, cycling, swimming, or even walking.
(Check out the best cardio workouts that aren’t running.) Even better: Interval training, which combines periods of intense work followed by periods of lighter activity. If it’s been a while since you worked out, consult a personal trainer to assess your mobility so you know where to start.
7) Pick up a new sport
Playing pickup games with your buddies isn’t just fun: It’s like a powerhouse interval workout and therapy session all in one. “Sports such as soccer, basketball, and ultimate Frisbee would be ideal since would burn lots of calories and the high intensity requirements lead to an increase in the amount of fat burned over the next 24 to 48 hours,” Anton says. The friendships you foster can help, too. “In general, that social support enhances people’s adherence to healthy lifestyle changes,” Anton says. In a study published in the Scandinavian Journal of Medicine & Science in Sports, people over 50 (they were between the ages of 55 and 70) who followed a weight-loss diet and played soccer shed more fat than those who followed the diet alone.
8) Try intermittent fasting
Intermittent fasting might sound intense, but it just means that you eat methodically during a certain period of the day instead of eating whenever you want. By restricting your food intake to certain hours of the day, you can encourage your body to shift from using glucose for energy to using ketones, which are derived from fat, Anton says.
You might start by just going eight or nine hours—including your sleeping hours—without eating. So from 8 p.m. to 6 a.m., you don’t eat. Simple enough, right? Then you can gradually train yourself to go 12 hours without food. “A few good male friends and family members who have practiced intermittent fasting have raved about the benefits in terms of reducing belly fat and improving energy levels,” Anton says. This type of eating pattern isn’t for everyone, so ask your doctor first.
9) Start a yoga practice
Yoga can help you enhance and maintain mobility when you’re over 50, and its calming effect can be beneficial when you’re trying to lose weight, Anton says. You probably won’t meet your weight loss goals with yoga alone, but it can be a helpful habit in tandem with others. Researchers in China found that older people who practiced yoga for a year shed about a centimeter off their waist circumference—a key marker of belly fat.
10) Check what you’re taking
“Many men over 50 are on some type of medication,” says Dr. Lofton. “It’s good to review the weight gain potential of medicines you are taking with your health care provider,” she says, if you feel you’re doing everything and still not losing. Sometimes, your meds can be changed to avoid that side effect.
11) Swap junky snacks for nuts
Make nuts your go-to snack, and you might fend off age-related weight creep, suggests recent research from Harvard. “What we observed was that on average adults tend to gradually gain weight over time,” said Deirdre K Tobias, Sc.D., an associate epidemiologist at Brigham and Women’s Hospital and an assistant professor at Harvard Medical School. “However, those who added nuts to their diet had less long-term gradual weight gain and were ultimately at a lower risk of developing obesity.” For every half serving of nuts people ate per day, they gained less weight over the next four years and had a lower risk of obesity over the next 20 to 24 years.
12) Opt for whole grains
Oats, barley, quinoa—they’re all good. In a Tufts University study, when people between ages 40 and 65 ate whole grains instead of refined grains such as white bread, they burned more calories and excreted more fat (yes, in their poop). Whole grains contain fiber, which promotes the growth of a diverse mix of bacteria in your gut, which may help your metabolism.
If you’re not in love with the flavor of whole grains, try different brands of whole grain bread, whole grain pasta, whole grain rice, and more until you find the right fit. “My best strategy for this is to eat the new food you want to learn to like when you are hungry, says study author Susan B. Roberts, Ph.D., Director of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “You don’t have to eat huge amounts at first, but your hunger will accelerate changing taste preferences so that soon, the stronger taste is something you really enjoy.”
Julie Stewart Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Women’s Health, Everyday Health, Vice, and Shape.
The Absolute Best Diet for Men Over 50
Many men over 50 in the U.S. are overweight or obese, which is why fad diets are popular among men seeking weight and fat loss. But while fad dieting may work well for a while, it’s difficult to maintain restrictive weight loss diets long term. That’s why establishing life-long healthy eating habits by following the best diet for men over 50 is the best way to maintain your goal weight, keep it off long term, and achieve the physique you deserve.
At Fit Father Project, a team of world-class men’s health experts specialize in helping busy men over 40 get and keep weight off, build muscle mass, and get motivated to stay healthy for their families. The Fit Father Project has helped over 35,000 fathers burn fat, build muscle, and become healthy for life.
Dr. Anthony Balduzzi, creator of Fit Father Project, and his team culminated over 10,000 hours of research to find the most effective exercise, eating, and motivational strategies that truly work when following the best diet for men over 50.
This highly qualified team of experts found that changing your lifestyle vs. following short-term fad diets is the most effective way to get and stay healthy long term. If you’re curious about how the Fit Father Program works, try the free FFP 1-day meal plan or free 24-minute metabolism-boosting workout for busy dads seeking the best diet for men over 50.
Why Fad Dieting Doesn’t Work Long Term
Fad diets often work by severely restricting calories or certain essential nutrients. You might reduce carbohydrates or dietary fat, for example.
Fad dieting often means restricting these nutrients in a way you can’t sustain long term, to get a quick fix vs. making lifestyle changes for life.
The reason fad dieting doesn’t work long term is because it puts you at risk for nutrient deficiencies, reduces your energy, and often leaves you feeling unsatisfied and hungry. Severe calorie restriction increases your risk for overeating to compensate for food cravings.
Eating too few carbohydrates can cause headaches, fatigue, water weight loss, and even bad breath. Rapid weight loss using very low-calorie diets can cause hair loss, nutrient deficiencies, severe fatigue, and even gallstones.
When you follow fad diets to lose weight rapidly, you’re at risk for regaining the weight when you return to regular eating habits. That’s why it’s best to lose weight at a slower, healthy pace of 1 to 2 pounds per week by following a slightly reduced-calorie, well-balanced meal plan.
Most Popular Fad Diets for Men Over 50
The following fad diets are some of the most popular diets for men over 50. Very restrictive versions of the diets below are difficult to maintain long term. Less restrictive versions, if the diets are well balanced, are safer and more effective for long term success.
Low Carb Diets
Low carb diets limit carb-rich foods, such as bread, pasta, rice, cereal, fruit, starchy vegetables, legumes, sweets, and sugary drinks – and focus on protein and dietary fat. Many low carb diets, such as the Atkins diet, contain just 20 to 60 grams of carbs daily vs. the 130 grams per day recommended by the Institute of Medicine.
Studies show that low carb diets are effective for weight loss. Reducing your current carb intake is often safe and healthy for shedding pounds and body fat, especially if you eat at least 130 grams of carbs per day.
However, extreme versions of low-carb diets aren’t sustainable long term for many men over 50. Once you resume a more normal way of eating your weight may steadily increase. Extreme low carb diets also increase your risk for nutrient deficiencies and increase fatigue, making workouts more difficult or non-existent in some cases.
Your best bet when it comes to low-carb dieting for weight loss is to eat at least 130 grams of healthy carbs – such as whole grains, fruits, veggies, legumes, nuts, and seeds – and avoid white bread, white rice, other refined grains, sweets, and sugary drinks.
Because low-fat dieting is a good way to reduce overall calories, reducing dietary fat is often an effective weight loss strategy. However, lowering your carb intake may be more effective for weight loss than reducing dietary fat, say researchers who conducted a study published in 2015 in the Annals of Internal Medicine.
Your body requires dietary fat for numerous functions and structures within the body. For example, healthy fats maximize brain health, help absorb vitamins, and allow you to maintain healthy hair, skin, and nails. The Institute of Medicine recommends consuming 20% to 35% of your daily calories from fat.
Get yourself back into great shape – at any age the Fit Father way.
Getting about 25% to 30% of your calories from fat is a good rule of thumb for weight loss in men over 50. Fat provides 9 calories per gram. Choose avocados, plant-based oils, olives, nuts, seeds, fatty fish, and nut butters to meet dietary fat requirements.
The ketogenic diet, or keto diet, is a high fat diet extremely low in carbs originally developed for patients with epilepsy to control seizures. This diet is low to moderate in protein, depending on which version of the keto diet you follow.
You might consume just 5% of your total calories from carbs, or less than 20 grams of carbs daily when following a ketogenic diet. In contrast, the Institute of Medicine encourages adult to get 45% to 65% of their calories from carbohydrates.
Some versions of the ketogenic diet are higher in protein than others but dietary fat is your body’s main fuel source, providing of up to 75% to 90 % of your total calories.
The theory behind keto diets is your body burns fat as fuel instead of its preferred source (carbohydrates), putting your body in a state of ketosis. As with other forms of low-carb diets, traditional ketogenic diets often lead to weight loss due to calorie restriction. However, keto diets often produces the same unwelcome side effects as low-carb dieting – and aren’t a long-term weight loss fix.
A 2014 study published in the International Journal of Environmental Research and Public Health found that ketogenic diets help control hunger and aid in weight loss. However, researchers say medical supervision is recommended during strict keto dieting to monitor kidney function, and you should only follow it for a maximum of 6 to 12 months at a time.
The Paleo diet, or stone age diet, is a hunter-gatherer way of eating that mimics what the cavemen probably ate. The diet is rich in:
- Lean meats
- Seeds and nuts
- Plant-based oils
The Paleo diet does not include legumes, dairy foods, grains, refined sugar, salt, potatoes, or highly processed foods. Mayo Clinic suggests the Paleo diet is effective for weight loss, but that dairy foods, whole grains, and legumes not included in the diet are rich in fiber and numerous other essential nutrients your body requires to function properly.
Mayo Clinic also notes that long-term research regarding the safety and effectiveness of the Paleo diet is needed. Because the diet is restrictive, you might find it difficult to adhere to long term.
Raw Food Diet
The raw food diet is a way of eating that eliminates cooked and processed foods. While sometimes raw fish, raw eggs, unpasteurized dairy foods, and raw meat is included in the diet, it’s mainly a raw plant-based diet. Raw food dieters eat:
- Raw fruits
- Raw veggies
- Nuts and seeds
- Nut butters
- Soaked grains
- Soaked legumes
- Nut milks
- Dried or raw meats and fish
- Plant-based oils
- Fermented foods
When following the raw food diet, you’ll avoid cooked foods, baked items, processed foods, salt, refined sugar, refined flour, alcohol, pastries, chips, and pasta. While raw food diets often lead to weight loss, the loss is due to eating fewer overall calories, not consuming foods that are raw. In fact, eating raw meat, raw eggs, or unpasteurized dairy foods can lead to food borne illness.
Various detox diets exist, but many involve severely restricting the foods you eat, fasting, or both. A detox diet might consist of simply drinking water while fasting, or drinking water plus:
The goal of detox diets is to empty, or detoxify, the intestines and lose excess weight. However, Mayo Clinic says while detox diets are popular, there’s little evidence they eliminate toxins. Negative side effects like fatigue, bloating, nausea, or cramping may also occur, and detox diets increase the risk of vitamin and mineral deficiencies.
Detox diets aren’t designed as a long-term weight loss solution, but rather a short-term fix for shedding excess weight, especially water weight, quickly. However, the weight lost from detox diets may quickly return when you resume normal eating patterns.
Intermittent fasting comes in many forms. You’ll alternate periods of fasting (not eating) with regular eating patterns. You might:
- Skip certain meals
- Avoid food after certain times each night
- Avoid eating for an entire day, one or two days each week
- Reduce calories certain days each week, also known as intermittent calorie restriction
The reason intermittent fasting often works for weight loss is because you’ll probably reduce your overall calorie intake, which is necessary for shedding pounds.
Alternate periods of calorie restriction with normal eating patterns to reduce changes in metabolism and enhance weight and fat loss, say researchers who conducted a 2018 study published in the International Journal of Obesity.
Obese men who participated in the study reduced their usual intake by 67% during fasting days and ate enough calories to maintain their weights on non-fasting days. Longer or more severe fasts can lead to fatigue, nutrient deficiencies, hunger, and a slower metabolism.
Plant-based diets consist of only foods derived from plants, such as:
- Plant oils
When following a plant-based or vegan diet, you’ll steer clear of meat, poultry, fish, seafood, eggs, dairy foods, and foods containing these items as ingredients. Switching from a carnivorous diet to a plant-based diet promotes weight loss and prevents overweight and obesity, say researchers who conducted a study published in 2017 the Journal of Geriatric Cardiology.
Vegetarian diets that lack meat, fish, seafood, and poultry, but contain eggs and dairy foods (lacto- ovo-vegetarian diets) are more effective for weight loss than carnivorous diets, but less effective than vegan diets for shedding pounds, according to a 2016 study published in the Journal of General Internal Medicine.
What is the Best Diet for Men Over 50?
A lifetime approach to healthy eating rather than short-term fad diets, is the absolute best diet for men over 50. Following more liberal versions of the fad diets above is healthier than severely restricting calories or certain nutrients, but you don’t have to fad diet to successfully shed pounds.
Simply follow a well-balanced,Mediterranean-style meal plan that’s lower in calories than your usual intake. Allow yourself a cheat day every now and then, exercise regularly, and make your new eating pattern (the best diet for men over 50) something you can stick with for a lifetime.
The Fit Father Project program offers a free 1-day meal plan to get you headed in the right direction with your new diet, and a free 24-minute metabolism-boosting workout to help you achieve the body weight and physique you desire.
Mediterranean Diet Basics
The benefits of a Mediterranean-style diet (the best diet for men over 50) include:
- Weight loss and healthy weight management
- Lower heart disease risks
- Lower LDL (bad) cholesterol
- A reduced risk of death
- Lower cancer risks
- A reduced risk of Parkinson’s disease
- A lower risk of Alzheimer’s disease
When you’re following a heart-healthy Mediterranean-style eating pattern to achieve the best diet for men over 50, eat the following foods:
- Whole grains
- Extra-virgin olive oil
- Herbs for seasoning
- Low-fat dairy foods
In contrast, you’ll limit or avoid:
- Red meat
- Processed foods
- Fried foods
- Added sugar
- Sugary drinks
- Alcohol (except for red wine in moderation)
Ask your doctor if drinking alcohol is safe for you. Traditional Mediterranean diets do include red wine, but if weight loss is your goal you may want to mix alcohol altogether to keep your calorie intake low.
Tips and Trick for Success
When following the best diet for men over 50, try the following tips and tricks to ensure success, avoid nutrient deficiencies, steer clear of side effects, and look and feel your best:
- Fill half of each plate with non-starchy vegetables, such as leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, cucumbers, broccoli, cauliflower, asparagus, celery, or green beans.
- Fill one-fourth of each plate with healthy proteins, such as fish, poultry, eggs, tofu, or low-fat dairy foods.
- Fill one-fourth of your plate with healthy starches, such as brown rice, whole-grain pasta, wild rice, quinoa, oatmeal, legumes, corn, peas, or sweet potatoes.
- Drink water all throughout the day, when you first way up in the morning, and before meals (aim for 2 cups before each meal).
- Sleep 7 to 9 hours each night.
- Seek motivational support from the Fit Father Project to stay on track.
- Exercise at least 30 minutes most days each week.
The best diet for men over 50 depends on your weight management goals and food preferences, but you don’t have to follow fad diets to effectively shed pounds. Simply sign up for the Fit Father Project, eat well-balanced meals, and follow the tips and tricks above to reach weight loss goals in no time.
Get yourself back into great shape – at any age the Fit Father way. If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you’ll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I’ll personally walk you through the program
Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best diet for men over 50.
6 Easy Strategies to Help You Lose Weight After 50
Whether you’re struggling with a slowing metabolism, more sedentary behavior, or you’ve let your eating habits slip, once you hit the age of 50, weight loss can become challenging.
Combine those factors with an injury or medical problems, and hitting the gym to maintain your waistline might feel downright impossible.
Research shows that weight loss after 50 is still possible by healthy habits and regular exercise, among other smart choices. You’re probably making these 4 mistakes.
Our experts share six ways to lose weight after 50 so that you can feel as good as you look.
1. Eat out less.
“As we age, we are at higher risk for weight gain, due to our metabolism decreasing and hormones changing,” explains Kirsten David, a dietitian with EduPlated.
There are certain foods you should avoid at all costs. This one spikes your blood sugar by 150%.
“There are also many mental and social barriers over 50 that can prevent us from losing weight, as well. Start making healthy changes now and form new healthy habits to prevent weight gain from happening.”
David says that many people over the age of 50 go out to eat more frequently because there’s less of a need to cook due to children being grown and out of the house.
However, this leads to higher consumption of processed foods and high-fat foods, so it’s much better to cook and eat at home whenever possible.
Tip: Rely on meal planning as a tool each week will help you stay on track with your diet.
Looking for workouts you can do?
2. Add whole foods, protein, fiber, and “good” fat to your diet, especially in the morning.
According to Health and Wellness Coach Mike Ferreri, food is about 85 percent of the battle when it comes to weight loss—so getting your intake just right matters quite a bit.
“Consuming a well-balanced diet and eating regularly throughout the day will help with keeping your metabolism high and aid in weight loss,” says David.
“Eating more whole foods, such as high fiber vegetables and fruit, and limiting processed foods will help your body slow down the release of sugar into the bloodstream, which decreases the risk of accumulating extra fat. Remember, you can’t eat like you are 20-years-old anymore! So, get rid of the junk food in your pantry and make small changes to add more whole foods to your diet. The fewer ingredients a food contains, the better it is for your health and weight.”
All About Breakfast
You’ll want to make sure that you’re getting enough protein, adds Dr. Keith Ayoob, an associate clinical professor at Albert Einstein College of Medicine. He says most people after the age of 50 do typically eat a decent amount of protein, but not always early in the day when they most need it.
The same is true for calcium and vitamin D, so he recommends loading up with a balanced breakfast each day and enjoying items like Greek yogurt and milk to make up the difference.
Some research even indicates that a high-protein breakfast can directly impact weight management or weight loss, too.
“Eat a properly combined breakfast with protein, complex carbs, and healthy fats,” says Miriam Amselem, a Florida-based 52-year-old holistic nutritionist and yoga teacher.
“Breakfast sets the tone for the rest of the day and helps with metabolism. An example of a healthy breakfast is one cup of 0 percent fat yogurt with half a cup of blueberries and a dash of honey or an egg white omelet with half a small avocado and a slice of multigrain bread.”
Additionally, Certified Health Coach John Vercelletto pushes back on the low-fat fad, popular with individuals past the age of 50.
He says that our bodies need healthy dietary fat, like avocados, olive oil, and butter, but low-fat products often increase sugar—which, by now, most of us realize isn’t good for our health. Dr. Ayoob seconds this mindset, and simply suggests watching portion sizes when it comes to good fats like avocados or nuts.
3. Strength train, as part of a regular exercise routine.
“As a now 55-year-old, I do hit the gym a little differently than the 25-year-olds,” laughs Ferreri.
“When I was younger, I was much more flexible, had more lean muscle mass, and my heart and lung health was typically stronger. I could walk into the gym and start to throw the weights around, or get on the treadmill, crank it up, and immediately start to run at an 8.0 pace.”
Now, he does things a little differently. He takes approximately 20 minutes to warm up and stretch prior to starting his weight training routine to try to eliminate or reduce injury. He also added this device into his routine.
Strength training increases your muscle strength and improves your mobility.
Ferreri also favors strength training over cardio for the 50+ crowd, especially those looking to slim down in a sustainable way.
“Although cardio is super important for heart and lung health, it is not a great way to lose weight and keep it off,” he says.
“When you stop doing large amounts of cardio, the weight will quickly return. Having cardio as part of your overall fitness routine is a must; however, strength training should be the first factor when you hit the gym. Strength training not only increases your muscle strength, but it will help to improve your mobility and it is also the only thing (along with proper nutrients) known to increase bone density.”
Check out the strength training classes that Aaptiv offers by downloading the app!
However, do understand that it may seem harder to gain muscle as you age, says Dr. David Greuner of NYC Surgical Associates, due to hormone changes, age-related illness, and even social factors like a busy schedule.
In his opinion, cardio will burn off fat, but to build sturdy muscles, choose heavy weights with a small number of reps or lighter weights with more reps. Also, remember diet and exercise go hand-in-hand for overall health and strength, especially as the years tick by.
“Weight-bearing exercises help with building and maintaining muscle mass, as well as building bone strength and decreasing your risk for osteoporosis,” says David.
“Many people over 50 will stop exercising regularly, due to pain in their joints or back or injury, but don’t give up! Find a professional that can help get you back on track, and aim to get at least 150 minutes of physical activity a week to help maintain your muscle mass and a healthy weight.”
Amselem tells her clients to strive for a combination of aerobic exercises such as walking, swimming, or dancing for 45 minutes each day with strength training exercises three times a week. She also likes yoga (for balance), stretching, and relaxation.
Dr. Ayoob concurs and wishes more people would prioritize daily activity—like low-impact cardio workouts on the stair climber or elliptical machines—in order to send their bodies a message to keep moving. (Of course, be sure to talk to your doctor before beginning any exercise routine.)
Find the best workouts for you based on your goals here.
4. Don’t skip meals.
What’s one poor decision that David sees people over the age of 50 making all the time? Skipping meals, most likely because of a decreased metabolism.
“As we age, our hormones change,” she says. “Estrogen and testosterone gradually decrease over time, which leads to fat accumulation due to the body not processing sugar, as well. We also lose more muscle mass as we age, causing our resting metabolic rate to decrease. However, skipping meals can cause you to be deficient in important key nutrients needed as we age, such as overall calories and protein. Eating regularly throughout the day and getting enough calories/protein will help with higher energy levels and maintain muscle mass, which means a higher metabolism.”
But, Vercelletto argues that there’s no rule that says you “must” eat three meals a day, either. He’s also not a fan of snacking since it encourages people to graze on food all day long.
Instead, he says it’s okay to eat less than three meals a day, but be sure to stay hydrated with plenty of fluids, like water, coffee, or tea.
5. Make sure that you get enough sleep.
“One of the biggest complaints of those over 50 is lack of sleep,” notes Amselem.
“Sleep is key to healthy weight since two hormones, leptin and ghrelin, are released during sleep and they play a major role in appetite regulation. Lack of sleep disrupts the process and causes metabolic dysfunction in which the body confuses fatigue hunger—not a good thing! My recommendation is to get seven to eight hours of sleep and, if needed, take a low dosage of melatonin for help.”
6. Let go of old “rules” about weight loss and cultivate a mindset of wellness.
“Age does impact weight loss for both women and men, and that’s because metabolism slows down, hormone levels decline, plus there is a loss of muscle mass,” says Amselem.
“But that doesn’t mean that losing weight over age 50 is mission impossible. Diet and exercise are key; however, the common mistake I see is that people eat and work out in the same exact way they when they were younger and wonder why they don’t see results. Those over 50 cannot eat and train in the same way they did when they were 30. You have to shift to get results.”
Luckily, diet and exercise changes are generally within your control, says Dr. Ayoob. Make gradual adjustments to promote balanced eating, rather than falling prey to fad diets, and remind yourself of the benefits of exercise for your heart, digestive tract, and mental health, in addition to weight management.
“Create a mindset of wellness,” advises Vercelletto. “Being over 50 is not a death sentence—in fact, many of us now have more time to take care of ourselves. Having a healthy weight, eating properly, not smoking, and limiting alcohol consumption is all super important. We are not getting any younger, but we ain’t dead yet.”
Take your fitness to the next level with our workout app, Aaptiv. Your future self will be happy you did.
40 Tips for Men Who Want To Lose Weight After 40
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 like a pair of Yeezys: hard 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 our testosterone levels tend to decline as we round the corner toward middle age, taking our metabolisms along for the ride. In fact, research published in the Journal of Clinical Endocrinology & Metabolism reveals that providing testosterone supplementation over just a three-month period raised men’s basal metabolic rate by as much as 13 percent.
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!
Start Your Meal With an Apple
An apple a day keeps the weight gain at bay. A medium-sized apple packs about 4.5 grams of filling fiber—that’s about 12 percent of men’s RDA—and may be an effective edible solution for fending off the uncomfortable gas and bloat that would otherwise keep you sidelined. 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.
Wake Up Earlier
The early bird catches the worm, especially when it comes to weight loss. Research conducted at Northwestern University reveals that catching some early morning sunlight was correlated with a significantly lower BMI when compared to people who caught some sun later on. And getting in some exercise on the early side may also help normalize your circadian rhythms, making it easier to get enough metabolism-boosting rest. Even better, research suggests that early birds tend to be more optimistic and have less stress than their nocturnal counterparts, potentially reducing your levels of stress hormone cortisol, which can trigger belly fat storage.
Those meals wolfed down in the car are doing no favors for your metabolism; slow and steady really does win the race, particularly for those over 40. Research published in the BMJ journal reveals that eating slowly not only increases satiety, it also can help regulate the hormonal response in your gut, making it easier to curb those cravings and keep the pounds from piling on.
Pump Some Iron
The easiest way to lose weight after your 40th is by adding some weight training to your routine. Researchers at the Harvard School of Public Health discovered that just 20 minutes of weight training a day slashed men’s risk of abdominal obesity as the years passed, while performing the same amount of cardio had no such benefit. Packing on some muscle can also make you less prone to falling, reducing your risk of a debilitating fracture. Fuel up for your workouts and enjoy stronger muscles by adding the best proteins for weight loss to your menu.
Bulk Up on Bone Broth
Spike soups, smoothies, and stews with bone broth, and you’ll be sipping your way to a slimmer body in no time. Bone broth is a good source of glucosamine, which can help target the inflammation that’s causing the numbers on the scale to go up year after year. In fact, research published in PLoS One reveals that middle-aged adults struggling with their weight who added glucosamine supplements to their routine slashed the biomarkers of inflammation in their system by nearly a quarter. Bone broth is also packed with amino acids that can help repair the lining of your digestive tract, further reducing inflammation and promoting the growth of healthy gut bacteria, which can boost your metabolic rate.
Enjoy Some Pomegranate
Snacking on some pomegranate can have you feeling lighter in no time. Research published in BMC Complementary & Alternative Medicine reveals that rats who were fed a high-fat diet in conjunction with pomegranate supplements lost more weight and body fat while restoring serum lipid levels and reducing oxidative stress in the brain. Studies also suggest that antioxidant-rich pomegranate can help reduce LDL cholesterol and lower blood pressure, increasing blood flow and lowering your risk of erectile dysfunction.
Eat Some Eggs
Starting your morning with some protein-packed eggs can help you shed that spare tire before you know it. A study published in the International Journal of Obesity reveals that middle-aged study participants who started their day with eggs lost more weight than those who kicked things off with a similarly caloric, high-carb breakfast. If you’re worried that adding some eggs to your meal plan will raise your cholesterol, don’t be; recent research shows that most people can safely consume up to three eggs each day without adversely affecting their cholesterol. In fact, scrambling 1-3 eggs per day resulted in an improved cholesterol profile!
High-fat foods, like nuts, can often feel off-limits to those eager to lose weight, but that doesn’t mean you should shun then from your menu. A study conducted by researchers at Reina Sofia University Hospital found that, over the course of a 28-day observation, study participants who ate a diet rich in monounsaturated fats (like those found in nuts) improved their insulin sensitivity and put on less belly fat than subjects whose meals were rich in saturated fats and carbohydrates. Nuts are also good sources of protein and fiber, which can help keep you full and fend off food cravings for longer than your average carbohydrate-rich meal.
Grill Up Some Salmon
Think of salmon as your secret weapon when it comes to losing weight after 40. Research published in Scientific Reports reveals that mice whose high-fat diets were supplemented with omega-3-rich fish oil put on less weight and less belly fat and enjoyed lower fasting glucose and insulin levels than a group fed the same foods, but without the omega-3s; they even burned more calories. For those concerned about their mental fitness as the years pass, fish oil provides an added benefit: research has linked the consumption of omega-3s to reduced rates of dementia, and their anti-inflammatory properties may help slow the progression of degenerative bone disease and arthritis. Fill up without filling out your waistline by making the healthy fats part of your regular routine.
Dress Your Salad With Vinegar
It’s time to ditch those high-fat salad dressings and start eating your veggies like a grown-up. Luckily, the solution to your dressing dilemma is both delicious and simple, even for relative kitchen noobs: just opt for some olive oil and vinegar instead. A study published in Bioscience, Biotechnology, and Biochemistry in 2009 found that, over a 12-week period, obese study participants who added vinegar to their diet shaved off more belly fat and total weight than the study’s control group.
Grab Some Garlic
Grabbing a garlic-packed meal on a first date? Rookie move. Grabbing some garlic when you’re trying to lose weight over 40? Great idea. Garlic is a good source of allicin, which can reduce the level of cortisol in your bloodstream, thus reducing your risk of storing excess belly fat. Researchers in Korea have also found that supplementation with garlic helped mice fed a high-fat diet lose more weight and body fat while improving their liver health over just seven weeks.
Snack on Some Carrots
A few crunchy carrots on your menu could be the very catalyst you need for serious weight loss as you age. Carrots are a great source of beta-carotene, a potent antioxidant that has been linked to reduced obesity-promoting inflammation. The results of the Age-Related Eye Disease Study reveal that beta-carotene is also an effective means of combating age-related macular degeneration, improving the health of your eyes as you shave off the pounds.
Chow Down on Chia Seeds
The secret to staying slim after 40? Making chia seeds a regular part of your routine. Research published in the European Journal of Clinical Nutrition reveals that adding chia seeds to bread reduced the elevation of post-meal blood sugar levels. As the amount of chia seeds increased, subjects’ blood sugar went down accordingly, paving the way for reduced hunger and less weight gain. Chia seeds are a particularly good choice for vegans and vegetarians; their omega-3 content can reduce inflammation and promote weight loss in those who shun seafood.
While most high-sugar foods aren’t exactly weight loss-friendly, bananas are a welcome exception to that rule. Research published in Nutrition & Metabolism found that study subjects with prediabetes who added inulin, a prebiotic fiber found in bananas, to their diet enjoyed greater weight and belly fat loss than those who missed out. Their blood sugar levels also stabilized after an inulin-rich meal, keeping those food cravings at bay. Studies have also linked the consumption of prebiotic fibers to increases in beneficial gut bacteria, increasing your metabolism and boosting your immune system, too. Need something to pair with that banana? Try our best peanut butters!
Eat Some Tomatoes
You say tomato, I say to-mah-to, but doctors say that these flame-colored fruits are a prescription for better health. Tomatoes are one of the best sources of the carotenoid pigment lycopene, which researchers at Taiwan’s China Medical University have linked to reductions in waist circumference and overall body fat. Just make sure you’re opting for fresh tomatoes and don’t try to achieve the same results from ketchup; the four grams of sugar you’ll get in every tablespoon are likely to have the numbers on the scale moving in the wrong direction.
Skip the Salt Shaker
Your penchant for savory snacks could be standing between you and that cut physique you’re after. Scientists at the Max Delbrück Center for Molecular Medicine found something surprising when studying the effects of salt intake: When given extra sodium in their foods, study subjects didn’t become thirstier, as researchers believed they would. In fact, they drank less water and were hungrier after their salty snacks. Unfortunately, while their high-sodium diet didn’t increase their thirst, as expected, it still made them retain water. So if weight loss is on the agenda, skip the salt.
Bring On the Beets
When it comes to shedding those nagging pounds around your waist, beets can’t be beat. Beets derive their crimson hue from betaine, a pigment known for its anti-inflammatory properties and metabolism-boosting effects. Even better, a review of research published in The Journal of Nutrition found links between beet consumption with a reduction high blood pressure.
Put a Cherry on Top
Middle age and a ballooning belly tend to go hand-in-hand, but adding some tart cherries to your regular routine can help you ditch that jiggle around your middle. Researchers at the University of Michigan discovered that, over the course of a 12-week study, rats fed a high-fat diet supplemented with tart cherries had nine percent less body fat than those fed the high-fat diet alone. Tart cherries may also help keep you active as you age, thanks to their wealth of anthocyanins, antioxidant compounds that can reduce inflammation and joint pain.
Watch Out For Trans Fat
When you’re trying to lose weight after 40, calories aren’t the only things that count. Researchers at Wake Forest University found that monkeys fed a diet containing eight percent trans fat over a six-year period increased their body fat percentage by a whopping 7.2 percent, while the bulk of that fat went to their bellies, increasing their risk of chronic disease. While the World Health Organization (WHO) launched a global initiative called REPLACE in May 2018 to eliminate artificial trans fats (in the form of partially hydrogenated oils) from all packaged foods by 2023, this progressive rule doesn’t apply to restaurant meals. Luckily, you don’t have to cut out fat completely to enjoy steady weight loss; just avoid these meals you should never eat after 40.
Make Some Sweet Potato Fries
Carbs aren’t off-limits just because you’re over 40 and eager to slim down; in fact, baking up a batch of sweet potato fries can help you indulge those carb cravings in a healthy way while shaving off that extra weight. Sweet potatoes are a good source of resistant starch, which researchers at the University of Colorado, Denver have found effective at reducing body fat, particularly harmful belly fat. Sweet potatoes are also loaded with inflammation-fighting beta-carotene, keeping you healthy and active well into your golden years.
Add in Some Intervals
Don’t slog through another ineffective and repetitive cardio workout; add some interval training to your routine and you’ll be slimmer before you know it. A recent ACE Fitness study divided participants into three groups: a non-exercise control group, a HIIT (high-intensity interval training) group, and a moderate-intensity resistance training group. Researchers found that while body fat percentage decreased significantly for both resistance-exercise groups, systolic blood pressure and harmful LDL cholesterol decreased significantly in the HIIT group only.
Fill Up on Fiber
Fill up and slim down by loading your diet with fiber; it might just slash your cancer risk, too. A study conducted by scientists at Wake Forest Baptist Medical Center reveals that over five years, every 10-gram increase in soluble fiber slashed study participants’ visceral body fat by 3.7 percent. Those who were physically active were even luckier, shaving off twice that amount of chronic disease-promoting visceral fat. A more regular digestive tract also reduces your risk of developing colon cancer, the third deadliest form of non-skin cancer.
Sip Some Rooibos
Swapping out your usual coffee in favor of some rooibos tea could be the key to ditching those extra pounds creeping on in middle age. Rooibos is packed with aspalanthin, a flavonoid that can help reduce the amount of stress hormones in your bloodstream, thus slashing the amount of belly fat your body stores. Researchers at the Nelson Mandela Metropolitan University have also found the polyphenols in rooibos tea effective at protecting against skin changes that can spur the development of wrinkles, helping you continue to look as young as you feel. Rooibos isn’t the only fat-fighting tea out there; the best teas for weight loss will have you looking leaner before you know it.
Bust Out the Blueberries
Snacking smarter is essential when you’re trying to shed those stubborn extra pounds after your 40th, but luckily, that doesn’t mean your food choices have to be bland. Adding some blueberries to your diet can help you lose weight and may even make those less-than-healthy food choices have less of an impact on your waistline. Research published in the Journal of Nutrition suggests that the anthocyanins in blueberries may help reduce the impact of high-fat and carb-heavy foods, as well as reducing inflammation throughout the body that can cause pain and may contribute to your risk of obesity.
Make Whole Grains a Priority
Swapping out those refined carbs in favor of whole grains will make it a whole lot easier to ditch those not-so-lovely love handles and get your weight where you want it to be as you get older. A study conducted at Tufts University reveals that consumption of three or more daily servings of whole grains a day reduced study participants’ disease-promoting visceral belly fat by as much as 10 percent. Whole grains also pack more fiber than their refined counterparts, keeping you full and promoting the growth of healthy, metabolism-boosting bacteria in your gut.
Fill Up on Folate
Loading your diet with folate can help you unload those extra pounds in a hurry. Research published in the British Journal of Nutrition reveals that folate, a B vitamin found in foods such as spinach, broccoli, and beans, increased morbidly obese study subjects’ weight loss by as much as 28 percent over a one-year period. Folate has also been deemed effective at reducing atherosclerosis risk, improving blood flow throughout the body, reducing your risk of erectile dysfunction as you age.
Turn Up the Heat
Hot peppers make for a hot body. The results of a study conducted at Maastricht University reveals that supplementation with 2.56 milligrams of capsaicin, which gives spicy foods their heat, significantly boosted the fat-burning ability in test subjects. Even better, it did so without increasing subjects’ blood pressure, making it a potentially safe and effective weight loss treatment for those at risk for hypertension.
All Hail Kale
We know, kale is about as overhyped as Jennifer Lawrence, but that doesn’t mean you should ignore its benefits when it comes to your weight. A review of research published in PLoS Medicine reveals that study subjects who consumed the most fruits and vegetables, including leafy greens such as kale, over a 24-year period were the ones least likely to become overweight or obese. Better yet, research reveals that consuming just two servings of leafy greens on a daily basis reduced brain aging by a whopping 11 years when compared to people who ate little to no vegetables. Turbocharge your weight loss by making the 26 Foods That Melt Love Handles part of your diet, too.
Run it Off
You don’t have to be a marathon runner to enjoy some serious weight loss; just a few jogs a week can make you slimmer in no time. A study conducted by researchers at Duke University reveals that jogging just 12 miles a week yielded significant reductions in belly fat for study subjects. Luckily, jogging is one of the few activities that you can do almost anywhere for a major calorie burn. A 175-pound man can expect to torch upwards of 441 calories per hour while running at a leisurely pace.
Snack on Some Sardines
Sure, sardines aren’t exactly the world’s sexiest food, but they could be the key to a leaner body as you age. Sardines are an amazing source of non-dairy calcium, helping you build strong bones as you shed weight. Research published in the British Journal of Nutrition reveals that overweight and obese middle-aged study subjects with calcium deficiencies who were provided calcium supplementation lost approximately 13.2 pounds over the course of the 15-week test period, while the control group shed just two.
Indulge Your Inner Chocoholic
Ditching dessert isn’t the only way to lose weight; in fact, adding some chocolate to your menu may actually help you reach your weight loss goals. Researchers at Louisiana State University discovered that when fermented in the digestive tract, chocolate takes on anti-inflammatory properties that can help improve insulin sensitivity, spurring weight loss and promoting heart health.
Make Beans a Diet Staple
Instead of slapping another burger on the grill, opt for some beans as your protein of choice. Beans are an excellent source of protein, fiber, and resistant starch, which can help reduce unhealthy, organ-enveloping visceral fat, slashing your risk of health issues such as heart disease and diabetes with every bite. Research published in Nutrients also reveals that study subjects who ate black beans had lower insulin levels after their meal than those who consumed a comparable amount of antioxidants and fiber from another food source.
Dip Into Calcium
Strengthen your bones and enjoy more weight loss by adding some additional calcium to your meal. A study published in the Journal of Nutrition reveals that overweight study participants on a high-dairy, calcium-rich diet lost more visceral fat than those who ate moderate or low amounts of dairy. For those sticking to a vegan or lactose-free diet, dairy isn’t the only way to achieve this result; the 20 Calcium Rich Foods That Aren’t Dairy will help you shed the pounds and build strong bones.
Eat More Often
Waiting until you’re famished to eat could be the reason you’re having a hard time losing weight. When you’re hungry, it’s harder to make good food choices, and that little voice inside your head telling you that a box of donuts is a sensible choice often gets louder than the one telling you to stick to salmon and salad. Eating more frequently can also help prevent metabolic lulls, keeping your body working like a well-oiled machine to burn off those extra calories and maintain your energy.
Grab Some Grapefruit
Grab some grapefruit and watch those extra pounds melt away. A study conducted at Vanderbilt University reveals that obese adults who sipped a half-cup of pure grapefruit juice before meals lost an average of 15 pounds over a 14-week study period and enjoyed greater decreases in cholesterol and appetite than those who consumed an equal amount of water. A study by Texas A&M University also found grapefruit effective at building bone strength, making it easier to avoid an osteoporosis-related injury as you age. Researchers say it’s because grapefruit juice (as well as orange juice) increases antioxidant levels, which testosterone lowers, which therefore helps protect bone cells.
Skip the Binge Watching
A TV binge can be just as bad for your waistline as a food binge. A study published in the American Journal of Clinical Nutrition reveals that people who eat in front of the TV consume as much as ten percent more food than those who eat more mindfully. Scarier still, one study suggests that, for people over 25 years old, every hour of TV watched shaves 22 minutes off their life expectancy.
Sleep It Off
One of the easiest ways to shave off the pounds that seem to pile on with every passing year is something you do every day: sleep. According to the CDC, one-third of adults aren’t getting the recommended amount of sleep, putting themselves at an elevated risk for weight gain, heart disease, and even death. A study of 60,000 adults conducted over a 16-year period reveals that those who got in five hours of shut-eye or less each night increased their risk of gaining 30 pounds during the study by as much as 30 percent when compared to their better-rested counterparts. Getting too little sleep also increases the amount of hunger hormone ghrelin in your bloodstream, making it more likely you’ll turn to high-calorie processed foods for a quick hit of energy.
Bring on the Blackberries
Breaking out some blackberries can help break you out of your weight loss rut. Blackberries get their distinctive hue from antioxidant pigments called anthocyanins, which can reduce obesity-promoting inflammation and joint pain. Blackberries are also a good source of resveratrol, which can help you shave off that belly fat and has even been shown to reduce the risk of dementia.
Ditch the Junk
Once 40 rolls around, you’re undeniably a full-blown adult, so why are so many of us still eating like kids? Sure, you may promise yourself that you’re keeping those chips or cookies in your kitchen for when company comes over, but odds are, you’ll end up eating them yourself and find yourself facing down those extra pounds on the scale. In fact, researchers at Cornell found that people who kept junk food out in their kitchen were significantly heavier than those whose homes were full of healthier snacks. You don’t have to eat perfectly all the time, but making sure your cabinets aren’t loaded with the very foods making you fat can make a major difference.
Make Your Home a Stress-Free Zone
Your home is your castle, but only you can decide how your reign in the Kingdom of Chiseled Abs and Better Health plays out. The good news? Trying to limit stress on the home front may help you fight back against that midlife weight gain. Minor changes, like exercising while you watch TV, keeping work out of the bedroom, and unplugging for a few hours every day can yield major results. If you want to go pro in terms of your relaxation, try meditating. Research conducted at the University of California, San Francisco found that overweight subjects who implemented some mindfulness exercises into their regular routine had less cortisol in their bloodstream and reduced both their weight and belly fat. Start on the path to a stress-free life today with the 20 Ways to Strip Away Stress!
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Healthy diet plan men over 50 must follow
Apart from an anti-ageing diet, men above fifty need to follow certain rules and make changes in their menu for better health. Dietary changes with age can help men lead a better and a healthy life. The physical body changes as we age and needs to be taken care of accordingly as the metabolism rate lowers down and digestion is not as effective. Make the below easy changes in your food habits and live a healthy life.
More greens and colored vegetables
yes, greens are not only good for growing kids but for growing adults too. Do not only restrict yourself to greens but put other colorful vegetables on your menu. They are packed with antioxidants and do a lot of good for the body. Green colored vegetables are good for bone health and hair growth. Try spinach, cabbage, beans and colorful vegetables like colored bell peppers, pumpkin and carrots.
fruits are a rich source of fiber and antioxidants, include them in your breakfast to get maximum benefit. The skin on fruits like apples and pears are rich in vitamins too, so keep the peels on to get more fiber and vitamins. Apples, oranges and different colored berries pack lot of good health.
Avoid refined and processed food instead opt for “whole grains” in bread, brown rice and a mix of various grains in your dough. Fiber helps with bowel movement and can lower cholesterol and blood sugar levels. If you are planning a new routine of food habits, go slow with the change as sudden increased intake of fiber can make the stomach upset.
Low-fat dairy products
Your bones need the calcium to be healthy and strong. As men age, osteoporosis is a danger too which can leave you with brittle bones with a tendency to fracture easily and heal late. Have moderate amount of milk, cheese, yogurt and cottage cheese in your diet. If you are lactose intolerant then opt for soy milk.
Protein rich food
Lean meat, fish, eggs and nuts are all good sources of proteins. Research shows that fish is good for the heart as it packs in omega – 3 fats. Nuts are rich in vitamin E and good fats making them a good choice for vegetarians.
Have the right fats
Moderation is the golden rule for good health and one does not have to do away with fat. Moderate amount of fat is needed for the body to function properly. Use olive oil as it is heart friendly oil but do not overheat it while cooking. Use cooking techniques like roasting and steaming as lesser oil is needed and nutrition is retained.
Limit salt intake
If you are suffering from high blood pressure you need to be cautious about your salt intake. Do not stop taking salt altogether as the body need reasonable amount of salt for proper functioning. You can accentuate the food’s taste by using various herbs and spices.