Men Over 50 Gain Muscle and Lose Weight

5 Weight Loss Strategies for Senior Men

If you’re a man over 50, know these five ways to change your appearance

5 steps for weight loss in senior men

Senior athletes get weight loss results from keeping it simple

Okay, so you’ve tried a lot of different diet approaches to achieve that weight loss you’ve been wanting.

And so far nothing’s worked.

While changing your appearance through shedding body fat can be challenging enough, it’s also important to know that senior men over 50 have special requirements for effective weight loss.

If you can focus on just these five keys for senior athlete weight loss, your chances for successfully hitting your appearance goals go way up.  In fact, you can look the absolute best in your lifetime – it’s entirely possible!

1)      Have a goal that burns inside of you

Having great passion for a weight-loss goal is your most important asset, period.  Goals are where motivation comes from, and without motivation, goals usually don’t happen.  First, just like in business, personal goals need to follow the SMART rules, that is, goals must be:

  1. Specific – just saying “I’m going to lose some weight” won’t cut it
  2. Measurable – easy, identify your target weight
  3. Actionable – your goal must be something you can actually do something about, for eample diet and working out are your actions for a weight loss goal
  4. Realistic – don’t expect to lose more than 2 pounds per week
  5. Time oriented – given d. above, if you want to lose 20 pounds, allow at least 10 weeks

2)      Know your daily calorie requirements

Weight loss in its simplest form is a math formula where calories burned must exceed calories consumed.  Most men over 50 will be surprised that their daily caloric needs have dropped due to a slower metabolism and therefore require fewer calories than at age 30 or 40.

Use a simple calorie calculator to get started, then adjust based on your actual results.  Know this basic rule:  losing one pound of body fat per week requires a 500 calorie daily deficit. So, for example, if your daily caloric need currently is 2,000 calories per day, your daily target calories will be 1,500 calories per day.

3)      Eat five meals per day

Seem counter intuitive?  Realize that the need to eat is deeply embedded in our psyches, similar to the need for air and water.  Eating multiple times per day helps keep your body from thinking it’s starving to death, allowing your body to more easily let go of fat as well as providing some mental relief.

You should eat three square meals daily at breakfast, lunch, and dinner, with two healthy snacks mid-morning and mid-afternoon.

4)      Keep your portions very small

Since you’re eating five times daily, it follows that portions must be small.  Using our 1,500 calories per day example, you could allocate 400 calories each for breakfast, lunch, and dinner, leaving room for 150 calories for your two daily snacks.

You can begin by measuring out your portions and then migrating to visual recognition of proper portion size, often this can be in relation to the size of your palm, or how much of your palm the portion covers.

Remember, you must hit your daily calorie target, so keeping your portions in line with your calorie limits becomes very important.

5)      Exercise vigorously five times per week

Since calories burned must exceed calories consumed, exercise, preferably resistance training (lifting weights) is your best friend.  First, lean muscle mass burns more calories at rest, so the more muscle you add, the more calories you’ll burn 24/7.  Second, working out in itself burns calories, as much as 300 calories per session.  Think about how that contributes to your weight-loss goal.

Your exercise program should be vigorous.  If you don’t know how to start, get with a reputable personal trainer to get you going, it will be some of the best money you can spend.

For everything you need to know about getting into the absolute, best shape of your life after fifty, learn about BestFit50!

 

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