Men age 55 and older may have an advantage when it comes to weight control. While most adults put on about 3 to 4 lbs. a year in middle age, weight gain tends to be a problem only until around age 55, at which time weight loss may occur, explains MedlinePlus, a website published by the National Institutes of Health. Ironically, muscle loss that takes place in the middle years can first promote weight gain and later be a factor in weight loss. Diet and exercise can help you lose weight.
Considerations
Muscle loss that typically sets in during your 40s can slow the rate of calories burned, which can lead to weight gain if you don't compensate by eating fewer calories and/or stepping up your exercise routine. Fat that replaces lost muscle can lead to high cholesterol and increase diabetes risk. Over time, loss of muscle can result in weakness, disability and weight loss. Weight loss in men over age 55 may also be due in part to a decline in the hormone testosterone.
Calories
Your level of physical activity dictates how many calories you need to maintain or lose weight. A sedentary man requires only about 2,000 calories per day, while someone with an active lifestyle may be able to eat 2,800 calories a day without gaining weight, explains the National Institute on Aging. Since 3,500 calories equals about 1 lb. of fat, you need to burn 3,500 calories more than you consume to lose 1 lb.
Recommendations
Healthy adults generally need at least 30 minutes of moderately-vigorous aerobic exercise such as swimming, cycling, brisk walking or jogging most days of the week. Closer to one hour a day can help expedite weight loss. Strength training at least twice a week with free weight or exercise machine can also improve muscle mass. Touch base with your doctor before starting a new exercise route, especially if you've been inactive or have any health concerns. The number of calories you burn during exercise depends on your weight. For instance a 240 lb. man could burn 654 calories hiking for one hour while a 200 lb. man would burn off closer to 546 calories.
Additional Tips
Cutting fat out of your diet can also help you lose weight in middle age. Select fish, lean cuts of meat and skinless poultry. Opting for low-fat dairy items and salad dressing and limiting or avoid sugars can also trim calories from your diet or daily total. A nutritious weight-loss plan should also include fruits, vegetables, whole grains, nuts and seeds.
References
- MayoClinic.com; Belly Fat in Men: Why Weight Loss Matters; February 2011
- Harvard Health Publications; Exercise and Aging: Can You Walk Away from Father Time?; December 2005
- MayoClinic.com; Exercise: 7 Benefits of Regular Physical Activity; July 2011
- National Institute on Aging; Healthy Eating After 50; February 2010
- MedlinePlus; Aging Changes in Body Shape; December 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
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