Weight Loss For Men Over 40: The Easy 5 Step Guide
If this is your first time visiting the Fit Father Project, I want to welcome you! This is one of the most extensive posts on this site, because I want to hand you the proven 5 step guide to lose weight – and keep it all off – as a man over 40.
FAIR WARNING: This article is far more VALUABLE and in-depth than your average “Top 10 Silly Tips” posts you see cluttering up the internet.
If don’t have 10 minutes to carefully read this article right now, bookmark this page and come back later. You won’t want to miss a thing.My promise to you with this post: if you diligently read this article and understand this 5 step process, you will have the big picture plan of weight loss for men over 40.
Here’s are the 5 key points we’re going to cover…
- Your two weight loss foundations (sleep & mindset)
- The sustainable weight loss meal plan
- Doing “daily activity” vs “exercise”
- Time-efficient exercises to boost your metabolism
- The 5 Point Summary & Your Action Steps
The PROPER weight loss knowledge is power. Let’s dive in.
First, Here’s Why You May Be Struggling With Weight Loss…
“I’ll just cut my carbs, scale back my portions, and start exercising again… I’m bound to drop some weight…”
Have you heard something like that before? Maybe you’ve had a similar thought yourself…
This “shotgun” weight loss approach sounds simple enough, and it’s the general plan that most guys over 40 follow when trying to lose weight.
I find those statistics shocking.
Tens of millions of guys (probably yourself included) are failing on diets because they are not following a specialized plan that integrates the 5 necessary steps of weight loss for men over 40.
That’s not ok with me, so know this…
Because you’re over 40 at this point, your body is undergoing a whole slew of metabolic and hormonal changes that need to be accounted for to lose weight effectively.
Instead of failing at weight loss again (and again), here’s what you need to start doing instead…
From helping thousands of fathers in their 40s, 50s, & 60s successfully lose weight and get healthier, I have distilled down the successful weight loss process into these 5 core principles of weight loss for men over 40.
For your viewing pleasure, I put these 5 principles into this nifty “Pyramid Diagram” below…
We’re about to cover why this pyramid is key for your success.
This pyramid is progressive – meaning to lose weight successfully, you MUST start by working on the foundations at the bottom.
Only after working on the fundamentals, should you work your way up the pyramid. With that in mind, let’s dive into Step #1…
Step #1: DO NOT start with diet and exercise
One of the biggest mistakes I see guys make when trying to lose weight is that they attack diet and exercise first.
This is a SUPER EASY mistake to make because it seems like diet and exercise would be the “perfect” place to start when trying to lose weight. Yet, this is the WRONG first step.
Although both diet and exercise are very important (we’ll discuss extensively in Steps #3-5), there are 2 prior foundations that you need to build first.
Here are your FIRST two steps…
- Foundation #1: Sleep Optimization For Weight Loss
- Foundation #2: The Proper Weight Loss Success Mindset
Let’s examine these Two Big Foundations now…
Poor Sleep Forces Your Body To Rampantly Store Fat EVEN IF You Are Following A Good Nutrition Plan
During sleep, your body regulates all of its major weight loss hormones. Your body absolutely requires balanced levels of these hormones to lose weight effectively. Weight loss for men over 40 is dramatically impacted because of these hormone levels.
Here are the most prominent hormones that impact your weight loss…
- Growth hormone – a key anti-aging hormone – naturally surges at night to help your body burn fat, build muscle, & repair tissues.
- Insulin – a key food and fat storage hormone – decreases to its lowest levels at night, enabling your metabolism to burn a ton of fat.
- Cortisol – your body’s main stress hormone – decreases at night allowing your cells to relax and rejuvenate.
How effective do you think your weight loss efforts will be as you’re pushing against this terrible hormonal cascade?
Your weight loss progress will flat out suck if you’re not getting enough sleep. In fact, a recent study from the University of Chicago showed that people trying to lose weight with inadequate sleep experienced profound MUSCLE LOSS – with little to no fat loss (3)*.
That’s the exact opposite of result of what you want.
For future reading on how to optimize sleep, check out this extensive blog on the 3 best sleep strategies: The 3 Tips To Sleep Better Tonight
For now, just know this: for the thousands of guys on my Fit Father 30X Program, I require 6-7 hours of sleep as a minimum number.
Adequate sleep is the foundation of your weight loss success.
Now, let’s transition to the second foundation… “The Proper Weight Loss Success Mindset.”
Here’s How To Get Your Mind Ready For Weight Loss Success…
Weight loss is a BIG goal. Anyone who says differently is either 1) full of crap or 2) hasn’t been through the process themselves.
Transforming your health & body requires unwinding the unhealthy lifestyle habits that got you overweight in the first place.
I’m talking about your eating patterns, your habits for coping with stress, and your exercise habits (or lack thereof)…
We need to shift you AWAY from the bad habits that are keeping you stuck, while also moving TOWARDS the new healthy behaviors that will support your goals.
As you can imagine, this degree of health change takes effort.
That’s precisely why your successful & sustainable weight loss requires you develop a strong mindset with the emotional fortitude to handle making these healthy changes over the long term.
To get more tips on how to improve your mindset for anything you want to tackle, check out this post on the: 5 Navy SEAL Mindset Secrets On Fitness, Success, Manliness, & War
In the inspiring words of Eric Thomas, “The Hip Hop Preacher:”
And your WHY has to be deeper than you. When you find your WHY, you don’t hit snooze anymore. When you find your WHY, you find a way to make it happen. – Eric Thomas
I recommend watching this great 2 min clip about finding your WHY:
Here’s my question for you: “What’s is your big weight loss WHY?”
What motivates you DEEP down to lose weight & be healthy?
Not all men over 40 want to lose weight for the same reason.
For me, my “WHY” is the promise I made to my Dad just before he passed away from cancer to help as many fathers as I can during my lifetime to stay healthy & strong for their families.
That promise I made to my Dad is my “why” and the big reason I started the Fit Father Project (read the full story here).
For you, “your why” may be losing weight to stay around to see your kids and grandkids get married. It may be to stay strong to take care of your spouse.
I’ve found (in most cases) the strongest “Why Powers” are almost always rooted in something bigger than you or me as individuals.My challenge to you is to DISCOVER your “why power” that will serve as the emotional bedrock of your weight loss success.
You will be shocked at how much more weight you’ll lose over the next month when you have the PROPER MINDSET fueling your actions.
Yes, losing weight will get hard at times. That’s guaranteed. But having the inner strength, commitment, and purpose can always transcend “hard.” That too is guaranteed.
Now that we’ve talked about sleep and mindset, we can move onto the NEXT STEP of “The Pyramid.”
Step #2: You must start a sustainable weight loss meal plan.
Nutrition accounts for 80% of your weight loss results. It is 10x more important than exercise. Know that right off the bat.
To illustrate this point, I want to mention one of my Fit Father 30-Day Program members named Vijay. Over the past 4 months on the program, Vijay has dropped 45lbs.
Vijay hasn’t performed one single “workout” yet.
- He also eats bread every single day for lunch.
Vijay just follows a simple, effective, and sustainable meal plan we put together that works with his schedule. And he walks during the day. That’s it. No voodoo involved to drop that 45lbs.
And know that when I say “Effective Nutrition,” I’m NOT referring to calorie counting, highly restrictive meal planning, or any of that unnecessary garbage.
Because when we trim all the fat & complication away from eating for weight loss, effective nutrition is as much about BEHAVIORS as it is about the food itself.
That’s worth repeating…
The beautiful part is that you already know which foods are healthy and which aren’t.
You know the salmon on the dinner menu is better than the burger. You know chips aren’t as healthy as fruits & veggies.
Knowledge is not your issue. Your issue is establishing the right eating habits and behaviors on a consistent basis.
The key to your weight loss success lies in finding ways to get those healthy foods into your mouth consistently – ideally in a simple, sustainable, and enjoyable way that doesn’t feel like work or torture.
Weight loss is about building sustainable nutrition habits.
Next, AFTER you have a sustainable nutrition plan in place…
Step #4: Start doing DAILY ACTIVITY – not formal exercise.
What’s the difference between “daily activity” & “formal exercise”?
Formal exercise is a “workout.” It’s training with weights. It’s performing fat loss interval training. It’s doing cardio.
“Working out” is useful and quite effective for weight loss, and I have a ton of great workout tips to help you with that on this site. But…
Remember: exercise is just one TOOL for weight loss. It’s not the foundation of your weight loss efforts.
In fact, to lose weight, “formal exercise” is the LEAST important part of the pyramid as you see here again…
Please know that I’m NOT saying you can sit on your ass all day and lose weight. We both know that won’t work…
What WILL WORK is understanding that it’s 1000x easier to NOT EAT 500 calories than it is to spend 1-hour exercising.
That’s why “formal exercise” is not as important as healthy eating for the initial stages of weight loss.
Daily movement is VERY IMPORTANT though…
In fact, new research from neuroscience has shown that our BRAINS require a minimum amount of daily movement each day to properly regulate our feelings of hunger & weight loss (4)*.
The MINIMUM amount of activity your body needs to lose weight is called your Daily Required Movement Threshold.
Here’s the important (practical) part: your brain actually requires that you perform at least 30-45 min of active movement (things like walking) in order for it to properly regulate your hunger level.
If you fail to get this minimum amount of activity, your brain’s appetite control centers malfunction, and your hunger runs wild (5)*.
Being hungry all the time is the worst scenario for weight loss.
If you miss this Daily 30-45 minutes of active movement, your brain forces you to crave calorie dense foods – even if your body has an “energy excess” (lots of stored body fat).
Crazy, right? That’s why DAILY MOVEMENT is so important.
I recommend a simple morning walk if possible – in the sunlight to get some Vitamin D. That’s the ideal plan.
If you have an active job already, you’re good to go! Your daily activity threshold is already being met, so focusing on starting a smarter nutrition plan will get you the best results.
If you work a desk-job AND can’t do a morning walk… try setting a timer every 50 minutes to get up and walk around. I use this online timer www.e.ggtimer.com/50minutes.
Every 50 minutes it beeps on my computer reminding me to get up and move around. Plus, moving around every hour while working really helps alleviate back tension and stiffness.
Here are a few other tips to move more:
- Park the car farther away in the parking lot.
- Take the stairs instead of the escalator.
- Walk while you are talking on the phone.
- Hell, even walk your dog, your wife, or your girlfriend :-).
All of this seemingly small movement adds up to big results.
Remember: the goal of daily movement is NOT to burn calories. The goal is to hit your “Daily Required Movement Threshold,” so that your brain can maintain proper hunger control. As a result, you’ll naturally eat less and lose more weight.
Finally, once the activity threshold is in place (coupled with a good diet, ~7 hours sleep, and a strong WHY-motivated mindset), we can address the capstone aspect of the weight loss pyramid: formal exercise.
Step #5: Use The 2 Best Exercise Types For Men 40+.
We’re finally here! “Formal Exercise” – the tip-top of the weight loss pyramid! Thankfully, your formal exercise approach for weight loss is simple…
There are TWO (2) Types of exercise that you need for weight loss:
Type #1: Fat-Burning “Interval” Cardio: the proper interval cardio workouts burn 2x as much fat in HALF the time of typical “jogging on the treadmill” workouts.
Type #2: Strength Training: Nothing naturally boosts your body’s natural levels of anti-aging & weight loss hormones faster than pumping some iron. There are 5 key strength training exercises that you need to be regularly performing (6).
Click here to get my FREE 24-min metabolism-boosting workout for men over 40 that shows you these 5 key strength training & fat-burning exercises you need exercises – in the proper sequence. All you need is: 24-miuntes, a pair of dumbbells, and 5 feet of floor space
I’m not a gambling man, but I’d be willing to bet that you have some tightening up to do with your nutrition, sleep, and daily activity before we start implementing formal exercise…
Remember Vijay. He lost weight with just sleep, mindset, daily walks, and the damn effective Fit Father Meal Plan inside my Fit Father 30X Program.
You can do the exact same. Start with nutrition. Exercise comes after.
The Undeniable Proof These 5 Steps Work Wonders
Please know: Weight loss results vary from individual to individual.
Meet Fit Father 30X program member Jim Younger (62 years young).
Before starting with our new “Fit Father” approach, Jim was rampantly gaining weight and feeling exhausted all the time. Jim let his health slip while raising his 5 kids and building his construction business.
At 62, Jim finally committed to getting his health handled for good.
With this 5-step approach distilled into a simple action plan inside the comprehensive Fit Father 30X Program, Jim dropped 45lbs of stubborn fat in just over 9.5 weeks.
Here’s the exact process Jim used – based on the 5 steps in this guide:
- Jim first started by getting his sleep on track at 7 hours.
- Jim also completed the FF30X Motivation “Why Power” worksheet.
- Next, Jim started the Fit Father Meal Plan found inside the FF30X.
- Then Jim began 30-minutes of walking each morning before work.
- Lastly, Jim began the time-efficient FF30X workouts (just 120 min of exercise/week).
There is a proven path to follow.
Article Summary: The 5 Key Points of Weight Loss For Men Over 40 in 30 Seconds
Ok! So that’s the 5-step big picture view of weight loss for men over 40. I hope you found this article extremely valuable.
Key Point #1: Get 6-7 hours of sleep every night. Missing sleep destroys the hormonal environment your body needs to lose weight. Sleep is foundational!
Key Point #2: Figure out your weight loss WHY Power. What motivates you on a DEEP emotional level to lose weight? This is your WHY power that will keep you on track.
Key Point #3: Get on a simple & sustainable eating meal plan. Eating for weight loss is all about behaviors. You need a habits-based system that you can actually stick to.
Key Point #4: Start 30-45 minutes of daily activity – NOT exercise. Your body needs to hit it’s minimum daily movement threshold to properly regular your hunger levels.
Key Point #5: Once steps 1-4 are in place, you can start formal exercise. The most effective exercise options are high-intensity interval training and strength training combined into a time-efficient routine.
That’s it! I hope you enjoyed 5 steps that cover the fundamentals of weight loss for men over 40.
Please don’t underestimate the simplicity of this approach. Your weight loss success lies in generating momentum through the consistent application of these fundamentals we’ve covered in this weight loss for men over 40 guide.
If you liked this guide and you want more great training on how to eat, exercise, and get healthy as a busy man over 40, I want to invite you to subscribe to our weekly Fit Father Project email list, join 25,000 smart men getting life-changing health info like this every week.
Plus, when you subscribe, I’ll send you your “Welcome Gift Bundle” – including the “1-Day Weight Loss Meal Plan” & “3-Day Weight Loss Kickstart Training” that goes into exactly what you should eat (meal by meal) to reignite your new fat-burning metabolism.
Liked this article? Please share it with a friend or family member who will benefit from this info!
It’s my mission with The Fit Father Project to spread the proven, high-quality info on weight loss for men over 40 to as many guys as I can. You can help by sharing this awesomeness with somebody important in your life. We can make this world healthier – one man at a time.
Also, drop me a comment below and let me know…
• What was most impactful for you in this article?
• What’s most challenging about weight loss for you?
• How are you going to implement this info into your life?
I look forward to speaking more with you. This is only the beginning of your journey. You can do this. I’ve got your back.
Your new friend & weight loss coach,
P.S. If you haven’t seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!