Losing Weight After 40 Male – 10 Tips You Need To Follow

Sanya Singh

Sanya Singh
May 2023

2 min read
Losing Weight After 40 Male

Table of content

‘Losing Weight After 40 Male’ is a question that you will find in the top most searches on Google, that men search for.

However, at this age weight loss can be challenging for men even as compared to females. However, there is so much research has been done on weight loss for older men. And what shows ups are the diet plans that you must follow. 

But following a diet can always never be a solution, especially for people who aren’t interested in taking a diet. So, for them, it is important to follow the tips and know what is right for them in their everyday routine.

So, let us discuss what are the basic tips that will help men lose weight after 40 years of age.

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Why Losing Weight After 40 Is Not Easy?

If you’re over 40 then you might observe a change in your all over health and weight. You can gain weight and loss as well. This is, however, because the changes in your level of activity, eating habits, hormone levels, and the way your body stores fat can all have an impact.

While your muscle mass also, tends to go down as you age which further, leads to a decrease in muscle mass. Moreover, lowers the metabolism. 

However, slowing down the metabolism also decreases your calorie burn. This makes it tough for men to maintain a caloric deficit long enough to lose some of that stubborn fat.

For this reason, it can be challenging for men to lose weight after the age of 40. 

Therefore, the good news is that the below weight loss tips will help you tackle your weight in a healthy way.

Tips That Are The Best Way To Lose Weight Over 40 Male 

All you need is the right guide and the right ways that can make your weight loss journey easy at every age.

Talking about the right ways, then Fitelo is always here to guide you right. So, below are the tips that you must follow in your everyday routine for your weight management.

1. Don’t Skip Breakfast

Expert Dietitians recommend a healthy morning meal like oatmeal or whole wheat toast with fruit. 

This is because it curbs the mid-morning hunger that leads you to grab something unhealthy on the go or overeat at lunch. 

However, small meals or snacks every few hours can keep your appetite in check all day long.

2. Eat Less At Night

Try eating less at night or control your portion of food as it will help you lose weight.

However, if you get most of your daily calories at lunch then you might lose more weight than if you have a big meal later

But it also depends on what you eat, so make sure you eat healthy.

3. Cook Healthy Meals

There are foods that are delicious but contain a number of calories. So, it is important whatever you cook for yourself, you cook healthily.

Replace high-calorie or fat oil with olive oil, add more veggies to your meal, and saute food instead of frying.

4. Don’t Make A Second Trip

When you finish eating, make sure you eat food high in fiber so that they make you feel full. Otherwise, you might make trips to your kitchen snacking unhealthy.

So, if you want to lose weight, you may need to cut your calories back even more or eat smaller portions and track your calories with a food diary or an app that can help you eat less.

5. Lay Off The Soda

Losing belly fat after 40 males are often what you will find in men’s search history on the phone. So, for this, you have to avoid drinks that are sugar-sweetened like coffee, tea, soft drinks, or energy drinks.

Instead of these, you can switch to healthy drinks like fresh juices, homemade smoothies or shakes, or the ones that are made with no sugar or calorie-free sugar like stevia.

Switching to zero-calorie drinks will also, help you stay away from the risk of diabetes and obesity.

6. Cut Back On Alcohol

A glass of beer has around 150 calories and now count the number of calories you must be taking in while drinking.

So, the best way to lose weight over 40 males is that you cut down your alcohol and switch to better or zero calories beverages.

However, you can drink once a month but every day is harmful to your health and can slow down the weight loss process also.

7. Make Time For Exercise

Working out is another way of losing fat after 40 males. Yes, if you are determined to stay fit then it is up to you how you take some time out from your busy schedule and do any kind of physical activity.

Working out is, however,  important for both your weight and your overall health. So, you can do brisk walking or light yard work every week. 

8. Build Muscle

After 40 years of age, men tend to naturally lose muscle because muscle burns more calories than fat. This can further, slow down your metabolism and make it harder to shake those stubborn pounds.

So, what you can do is focus more on strength-training exercises like lifting weights or doing body-weight exercises, like push-ups and squats.

You can practice these at least twice a week to keep your muscles build.

9. Don’t Stress

Stress is also, one of the major reasons for weight gain, so it is important to not take and just relax. Too much stress makes a person eat more and do unhealthy snacking which makes it harder for your body to break down fat. 

So, you can do yoga for stress, deep breathing, meditation, going for a walk, reading a good book, or any activity that you like.

10. Get Good Sleep

Good sleep is the key to easy and healthy weight loss. So, make sure you give yourself a good hour of sleep every day.

Yes, there is a possibility of health problems, stress, medications, etc. that can lead to bad-quality sleep which results in weight gain. 

If you are looking for a diet plan then you can take a look at the below Free Diet for a Day for men. 

Also, to continue losing weight after 40 you can get in contact with our expert dietitians who will help you with your fitness goals that too with a customized diet plan.

A Quick Recap On Losing Weight After 40 – Male

Losing weight after 40 is challenging and a bit difficult also but is not impossible.

However, all you need is to follow a healthy lifestyle by following the tips mentioned to you by Fitelo and take care of yourself.

You should be your first priority and you should know that your way of living is the key to a healthy weight.

Also, following a proper diet can help you lose weight or manage it well. So, make sure you avoid unhealthy food and replace it with healthy choices. 

So, book your consultation now, and get yourself fit.

Fun Fact

Today’s fun fact is what people make fun of, which is losing weight after a specific age.

Well, for the people who think this way, then here is a live example of a woman who lost weight in her fifties and looks like her thirties now. 

Take a look at this weight loss transformation, and motivate yourself to lose weight no matter what your age is, because age is just a number.

For more inspiration in your life, watch the below link of success stories. Time For A Healthy You.

Frequently Asked Question

Is Losing Weight After 40 For A Male Possible?

Yes, you can lose weight after 40, by following a proper healthy diet plan and following the above tips.

Why Losing Weight After 40 In Males Is Difficult?

It can be difficult for men after 40 to lose weight because of various factors like

  • loss of muscle mass over time, 
  • hormones, 
  • slowing down of your metabolism,
  • Change in the lifestyle, the food you eat, sleeping habits, how your body stores fat, etc.

Is Losing Weight After 40 Possible Without A Workout?

Workout at this age is important, as your weight might get stuck or stubborn. Also, working out will not only help with weight but all over healthy also.

Can Men After 40 Loose Weight Without Following A Diet?

Well, if you think that you can maintain a healthy diet and a lifestyle after 40 yourself then there is no need. But if you feel you have a busy schedule and have no time to take care of yourself or are even not aware of foods you should eat or tips you should follow then it is recommended to get in contact with a proper dietitian.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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