Men Over 50 Gain Muscle and Lose Weight

Senior Athletes Lose Weight Through Clean Eating

Seniors lose weight and get fit through a healthy diet

Seniors lose weight and get fit through a healthy diet

Is it possible that more food be the secret to losing weight? This runs absolutely counter to what we’ve been taught to believe!  But practicing what’s known as “clean eating”,  we can focus on quality over quantity. It’s a philosophy that has been applied by athletes and those in the physical fitness industry for years, but now the concept of clean eating is going mainstream, especially with seniors looking to lose weight, to show muscle tone, and to get fit.

Less time on the treadmill does have its allure, however, particularly if you have limited time or just don’t like to work out a lot.But far too many people have this formula mixed up and spend ample time in the gym but neglect their diet, therefore ending up disappointed with their results when they look in the mirror.

Clean eating starts with shopping the “perimeter” of your supermarket, pretty much the premise of the clean eating diet, which means no over-processed foods (sugar or white flour), no chemically charged foods, no foods containing preservatives, no artificial sweeteners, no saturated and trans fats.

If you’re in doubt, follow these guidelines, it’s really based on common sense:

1.      Don’t eat anything your great-grandmother wouldn’t recognize as food.
2.      Eliminate processed foods that contain more than five ingredients.
3.      Avoid food products containing ingredients that you can’t pronounce.
4.      Shop the peripheries of the supermarket (where the fresh food is) and stay out of the middle (where the processed, packaged, chemically altered food resides).
5.      Eat only foods that will eventually rot.
6.      If it came from a plant, eat it; if it was made in a plant, don’t  eat it.

For rapid weight loss, to break through plateaus or show increased muscular definition, try this approach, representing a single days diet:

–          1 pear or apple, ½ in the morning and ½ in the afternoon or evening
–          2 cups or handfuls of high water content complex carbs, four times a day (grab veggies like cucumbers, tomatoes, broccoli or spinach)
–          One handful per day of complex carbs specifically derived from whole grains and starchy vegetables (think quinoa, brown rice, millet)
–          1 hand-sized sweet potato or yam serving per day, ½ in the morning and ½ in the afternoon or evening
–          1 palm sized portion eaten five times a day of chicken, tuna egg whites, turkey or non-oily fish.
–          And ONE GALLON of Water!

From here you can braoden your diet options out, the following gives you a simple, quick reference:

Protein Starchy Complex Carbs Starchy Carbs from Veggies Complex Carbs from Fruits High-Water Content Complex Carbs Healthy Fats
Beans Amaranth Bananas Apples Kale Almonds
Beef Tenderloin Brown Rice Carrots Berries Okra Avocado
Bison Buckwheat Sweet Potatoes Citrus Fruits Lettuce Cashews
Water-Packed Canned Salmon or Tuna Cream of Wheat Potatoes Grapes Spinach Olive Oil
Chicken Breasts Millet Radishes Kiwis Watercress Nut Butters
Egg Whites Oatmeal Split Peas Mangoes Artichokes Pecans
Kefir Quinoa Yams Plums Cauliflower Flaxseed

So remember, before you even start lowering your daily calories, begin with what you eat – go clean!

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Men Over 50 Lose Weight and Gain Muscle

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