As you age, it becomes harder to lose weight. You will realize that you cannot eat like you used to during your younger days and stay fit. As a man who is above 40 years, being overweight might increase your risk of developing various chronic diseases. A diet plan for a man above 40 years should include the right number of calories, proteins and a host of other minerals that make it efficient.

Importance

Being overweight has never been healthy, but the effects seem to worsen when one reaches 40 years. Research published in the journal of “International Journal of Obesity” December 2009 issue proves this fact. The researchers found that 29 percent of men between 25-39 years took medications for obesity, but the number hit 60 percent after age 40. While resting, the muscles burn more than calories. Therefore, you tend to lose more muscle if you do not exercise regularly. If you lose your muscle, your metabolism also drops.

Nutrient and food choices

Diet plans for men above 40 ought to center on proteins, unsaturated fats, vegetables, lean meats, and fruits. Though on a low-calorie program, you will require 7 oz. of grains, with half of them originating from whole grains. Take 6 oz. of protein, 3 cups of vegetables, 3 cups of dairy and 2 cups of fruit. Eat only a palm-size meat and one cup of whole grains for all your meals. Remember not to exceed the portion sizes.

Calories

The number of calories one should take will depend on the activity level of the person. If you are not active, take between 2,200 and 2,400 calories in a day. A moderately active person should consume 2,400 – 2,600 calories daily. Extremely active men over 40 years should consume 2,800 -3,000 calories every day. If you want to lose weight, consume 500 calories less than what you ought to take so that you can lose 1 lb. Per week. Therefore, a diet of 1700 to 2,500 calories is sufficient to help most men over 40 shed off weight.