Question:

I wanted to know what’s the best way to boost metabolism and lose weight for a man once you’re over 40?

– Jermaine H.

Answer:

Fighting midlife weight gain is certainly a challenge! Hormone levels and lifestyle are common causes for the metabolism and weight change from prior decades. Targeting these two areas are likely to bring about the most benefit. Thus, it is wise to visit with your physician for a checkup. Amping up your physical activity during the day (walking, cleaning, washing your own car, dancing) outside of exercise is recommended to help lose weight in middle age.

At the gym and in the kitchen, the goal is to preserve muscle mass (and therefore metabolic function) and promote a calorie deficit. ProResults® Trainer, Morgan Connors, advises strength training and cardio workouts. Nutritionally, you should eat the bulk of your calories earlier in the day, include protein at each meal, limit added sugars and alcohol, and get enough fiber and water. Consuming green tea and chili peppers temporarily boost metabolic rate… a little. Other foods purported to raise metabolism include fish, egg whites, coffee, milk, yogurt, coconut oil, lentils, red beans, cinnamon, garlic, broccoli, and berries.

Sources:

  1. https://www.healthline.com/nutrition/metabolism-and-age#section7 Accessed 3.11.2019
  2. https://www.webmd.com/men/guide/male-menopause Accessed 3.11.2019
  3. https://www.medicalnewstoday.com/articles/266749.php Accessed 3.11.2019
  4. https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/male-menopause/art-20048056 Accessed 3.11.2019
  5. https://www.healthline.com/nutrition/10-ways-to-boost-metabolism Accessed 3.11.2019
  6. http://www.nbcnews.com/id/14802091/ns/health-diet_and_nutrition/t/can-you-really-change-your-metabolism/#.XIbSUYhKiUk Accessed 3.11.2019

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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