Weight Loss Tips For Men Over 50

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Weight loss tips for men over 50

As an over 50 man we have a lot of challenges that come with ageing. Our metabolism has started to slow down, we’ve lost some muscle mass and more than likely gained some body fat. And this doesn’t necessarily start at 50 for me I was at my worst in my 30’s and didn’t really start to get into shape until I was 45.

Having excess body fat can lead to pre-diabetes and even diabetes. The same can be said for prehypertension and high blood pressure.

So today we are going to look at some tips to help us lose weight and more importantly body fat. From a simple mathematics standpoint, we need to consume fewer calories than we use. But math isn’t very satiating. And what I mean by this is calories isn’t what makes you feel full.

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There are a lot of different factors involved in the process that signals the brain that we are full, but the main one is the type of food we eat. Foods that fill our stomach and remain in our stomach longer, improves the feeling of fullness and satisfaction regardless of the number of calories consumed.

Studies have been done testing how full certain foods make us feel and one study, in particular, tested 38 different foods by feeding the test subjects a 240 calorie portion of a specific food then had them rate their feelings of fullness every 15 minutes for the next 2 hours. They had access to a buffet table and could eat as much as they wanted. All of course being observed and recorded by the researchers.

From here the satiety index was born. Using the results of this test they rated the food’s ability to satisfy the test subject’s appetite using white bread as the baseline and giving it a score of 100 with the more filling foods having a rating of over 100 and the ones that were less satiating given a score under 100.

In general, foods that contained more fibre, protein or water satisfied the test subjects longer. When it came to carbohydrate-rich foods potatoes where over 3 times more satiating than white bread and rated the highest on this list by a long shot.

For protein, fish was the highest-rated and compared to white bread it was found to be over twice a satisfying.

Now of course we aren’t going to eat from only 38 different foods. So we have to apply this information to a balanced meal plan. With the findings being that higher fibre foods along with protein being very filling. So we want to make sure we are having these at every meal. The best source of fibre is veggies and I encourage people to have at least 2 fist-sized portions at every meal. For protein, I recommend a palm-sized serving for most men.

To make this a balanced diet we need some starchy carbs and fats. To measure your carb source use two cupped hands of carbs and for fats two thumb-sized portions. From here you can adjust the amounts up or down based on how full or hungry you feel.

One of the other things they found in that satiety index study was that foods with high water content are very satiating like watermelon or even oatmeal.

Drinking water has multiple weight loss benefits. Drinking 16 ounces of water about 30 minutes before a meal has been shown to aid weight loss in obese adults.

Another study found that after drinking 500 ml of water which is about 16 oz increased the participant’s metabolism by 30% after about 10 minutes of ingesting and this increase lasted for about 20 to 30 minutes leading the researchers to recommend drinking at least 2 litres a day or just over half a gallon of water. It is best to stick to water as it is easy to over-consume liquid calories.

Drinking water isn’t the only way to increase our metabolism. If we want to lose weight then we should make it a goal to be more active every day. This doesn’t have to be a hardcore workout it can be taking your dog for a walk or mowing the lawn. Make it a goal to be more active every week.

A scheduled workout can be part of this time and ultimately in order for us to maintain our muscle mass we need to add in strength training. If we want to boost our metabolism, we need to do more than maintain, we will want to be continually working at building new muscle.

https://www.diabetesnet.com/food-diabetes/satiety-index/
https://pubmed.ncbi.nlm.nih.gov/14671205/
https://www.webmd.com/diet/obesity/news/20150828/water-weight-meals-obesity

 

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