The National Health and Nutrition Examination Survey published a 2009 to 2010 study saying that nearly 75% of men ageing 20 and older are obese or overweight. If you belong to this category and love your health, take some actions now and reduce your weight. This move will help you a lot in improving your overall health.
Losing even just 5 to 10% of your weight can lower the threat of chronic disease. Also, you can improve your health markers like cholesterol level and blood pressure. You can all do this even in your 50’s. But here’s the catch: you have to add extra effort to engage yourself with caloric restrictions and regular exercise.
According to the Obesity Reviews from last year, the most excellent way to lose weight is by creating a calorie deficit. One can achieve this through the combination of more exercise and restricting calories. Once you belong to the age category of 50, weight gain is much simpler than losing weight.
In addition, as a natural by product of ageing, you will diminish your daily calorie burn rate. Also, your testosterone levels will decline naturally once you reach 40. This event leads to more fats stored in the abdomen as belly fat.
As a man reaches the 50 age mark, he normally burns calories ranging from 2,000 to 2,800 daily. But the numbers may differ depending on the activity level. On the other hand, men in their 20s or 30s can burn 2,400 to 3,000 calories each day.
Although there is no big difference in the reduction in terms of caloric expenditure, you have to remember that a pound of fat is equivalent to 3,500 calories. It will be very easy for you to gain extra pounds if you keep on having the same eating habits when you were younger and exercise very little.
If you are serious in your weight loss plans, you should be able to reverse the weight gain trend. You have to eat in smaller portions and choose healthier foods. Go for lower-calorie foods to make it happen. You should also waste no time, and plan ahead your weight loss program. You can start by hitting the gym regularly and choose to have a combination of cardio and strength training.
Another easy way to avoid weight gain, while eating some of your healthy favourites is to make dietary supplement. There are many different kinds available in health shops. You can have green tea, raspberry ketones, omega 3 fish oil, garcinia cambogia and many more. But be sure that you select one approved by FDA which has important information like pure garcinia cambogia side effects. You need to know this data, to make sure it’s safe for you to add to your system.
You can go online and find for an online calculator that takes into account your age, size, age and activity levels. These will identify your regular calorie-burn rate. To compute how much calories, subtract 500 and 1,000 calories from your previous computation.
It is wiser for you to eat lesser than 1,600 calories regularly and follow a low-calorie diet especially for men. You can consult a dietician to make sure that your body still gets the appropriate nutrients even if you are having a healthy diet. This will also help you get rid of stalling your metabolism and won’t make you feel overly hungry.
Having a well-balanced diet will help you in preventing muscle loss. Exercise consistently to increase your daily burn rate and cut your calorie intake. You can make a 1,000 calorie deficit by consuming foods with a lower amount of calories and exercise properly every day.