The Definitive Guide to Weight Loss for Older Men

Unless you live in a Hollywood movie you've probably noticed that there’s a definite link between obesity and age. Bad eating habits, a lack of activity, and age-related metabolism often result in weight gain. But weight loss for older men is easier than you might think. 

fit father project

All you need is the right approach.

You may be wondering what makes this article so much better than all the others you've read. The answer is simple.

There are thousands of men who will testify to the success of the Fit Father Project approach.

The Fit father Project was founded by Dr. Anthony Balduzzi who was determined not to make the same health mistakes his father did. By creating this site he’s achieved his aim and helped thousands of others to achieve their own fitness goals.

You can be the next one to understand weight loss for older men and make a real difference to your life.

Fitness Is Important and Deep Down You Know It

Getting fit generally means losing weight. When it happens, you’re going to look better, people are going to notice this, and your self-confidence is going to rise.

ski fitness two families with children walking in the snowThat’s all good, but not the best reason for starting weight loss for older men and getting fitter.

Exercise strengthens your bones, boosts your cardio system, and improves your immunity. Strength training is particularly effective at helping you to maintain muscle and build core strength.

The result is a decreased risk of an array of age-related disease, including cancer and cardiovascular issues. You’ll also have better balance and be less likely to injure yourself if you do fall.

As an added bonus you’ll be able to keep up with your kids and grandkids!

In fact, staying fitter as you age can decrease the risk of Alzheimer’s, diabetes, and even some cancers.

To be completely fair let’s take a look at the disadvantages of weight loss for older men:

There are none!

Strategies for Successful Weight Loss for Older Men

There are several approaches you can take to successfully lose weight as an older man. You may want to mix the strategies or try a different one each week.

There is no right or wrong approach, as long as you’re doing something.

Strength Training

Strength training or resistance training is simple any exercise that forces you to use your own body weight or adds weights via dumbbells, kettlebells or barbells. You can even try heavy bells if you want but the noise might get irritating.

strength training for weight lossThe best strength training exercises to start with are squats, lunges, deadlifts, push-ups, planks, and the farmers walk.

You should focus on 5 distinct areas:

  1. Hips – Deadlifts and hinges.
  2. Knees – lunges and squats.
  3. Pulling -pull-ups and rows.
  4. Pushing – presses and push-ups.
  5. Your gait – walking and running

Stop Eating Out

drivethrough ultra-processed foodsThis is an easy strategy to adopt and incredibly effective.

Stop for a minute and consider how often you eat out or order a takeaway. Then consider how many calories those foods have.

Swap eating out and takeaways for a sensible meal plan and you’ll be dropping your calorie intake. That’s going to help you lose weight.

Check out this free 1-day meal plan for some inspiration to get you started.

Review Your Diet

diet plan for menIn the same way that you can stop eating out take a look at what you’re actually eating when you’re at home. Processed foods tend to be full of sugars, salt, and other non-beneficial items.

Ditch the processed foods and start eating whole foods.

In fact, the easiest way to start this strategy is to take a look at the perfect plate approach to food. It will help you to eat a more balanced, nutritious meal.

Try HIIT

HIIT training V2HIIT or High-Intensity Interval Training involves completing exercises at full intensity for a short period, then resting for an equally short period.

Research has consistently suggested HIIT is extremely efficient at burning fat. 

An ideal approach is to pick 8 exercises and complete each for 20 seconds, rest for 10 and repeat, until you've completed 3 minutes per exercise.

The whole routine will take less than 30 minutes but it will be very effective.

Intermittent Fasting

intermittent fasting gaining muscle but not losing fatAnother great strategy to help you lose weight is intermittent fasting. In essence, you focus on eating 500 calories or less on two days of the week.

These days do not have consecutive either. 

The principle is simple, eating fewer calories than your body needs will result in weight loss. Of course, you need to eat your maintenance calories or less for the rest of the week as well.

Take the First Step Today

today is the dayCommitting to one of the above strategies is easier than you think.

All you need to do is join the Fit Father Project today and share your story and goal. Then promise to post a periodical update. 

You’ll be accountable and want to show the other men what you can do. They’ll be interested, supportive, and motivational.

Great Example Exercises to Try

Check out the following example exercises that you can do. Choose at least one and get started today, don’t put it off until tomorrow. There really is no time like the present.

Swimming

swimming for weight loss

Jumping into a pool is easy and can be fun. More importantly, it places no stress on your joints, helping to reduce the risk of injury.

The ideal way to start is to swim as many lengths as you can in a set time. All you have to do is try to increase the number of lengths you do each time you swim.

Walk, Jog & Sprint

You can do all three of these in succession or simply start walking and progress to running and sprinting. Your decision will depend on your current fitness level.

This is an impact activity but doing it once or twice a week will help to strengthen your bones. You can always use an elliptical trainer the other days.

Get On Your Bike

Cycling is really easy and fun, especially if you go with a friend. You don’t need to go flat out, just keep pedalling for as long as you can.

Pick a flat route and you’ll find it easier, adding hills can come later.

Do the Gym Round

Strength training as you age is exceptionally important. Ageing and slowing metabolisms can decrease muscle mass by as much as 50%. This makes you less capable of doing things and more likely to be injured in a fall.

home workouts

Muscle burns calories even when resting.

Increasing your muscle will ensure you can push your body harder and burn even more calories. This will speed up your weight loss journey.

You don’t have to be an expert to hit the gym. The trainers will help you with each piece of equipment but a good starting round would be:

  • Leg press
  • Lying leg curls
  • Lat pulldown, you may find it best to start with the wide grip version.
  • Shoulder press
  • Bicep curl
  • Tricep pushdown
  • Seated Row

Aim to do at least one set of 10-12 reps, if you can do more sets go for it!

Battle Ropes

battleropes This is something you can do at home, all you need is a long rope wrapped around a tree or other sturdy object. Hold one end of the rope in each hand.

Start by lifting each arm up and down, alternating so that one arm is up when the other is down. Increase your speed and then start crisscrossing your arms.

See how long you can last!

HIIT

We’ve already touched on the principles of HIIT above.

Try the following without pausing between exercises:

  • 20 bodyweight squats
  • 10 dumbbell rows
  • 20 walking lunges
  • 10 push ups
  • 25 Jumping Jacks
  • 15-second plank

Break for 2 minutes and then repeat, see if you can do the whole cycle three times.

Check Out These Food Suggestions

It is important to eat right. In fact, 80% of weight loss at any age is about nutrition.

Put simply, in order to lose weight you need to eat fewer calories than your body actually needs. Of course, the type of food helps as you want to ensure your body is getting the right nutrition.

Types of food you should be eating include:

  • healthy food weight loss for older menWhole eggs
  • Salmon or other oily fish
  • Cruciferous vegetables
  • Leafy greens
  • Beans and Legumes
  • Greek Yogurt
  • Oatmeal
  • Whole grains
  • Nuts
  • Green tea
  • Dark Chocolate

As you can see staying away from processed foods is the real secret to eating better. Of course, you need to approach all these foods in moderation. It is possible to have too much of a good thing!

Here are a few meal suggestions to get you started:

  • Salmon or Tuna Salad with a baked potato.
  • Spaghetti squash lasagna.
  • Chicken quinoa burritos and vegetables.
  • Oatmeal – usually for breakfast but can be had at any time of the day.

Top Tip: Plan your week’s food in advance and prepare it in one or two goes. It will save you time and reduce the risk of straying from your diet.

It’s worth having a look at the free 1-day meal plan and then sign up to the Fit Father Project for plenty more inspiration.

Extra Tips To Boost Your Weight Loss Abilities

Start building good habits today by doing one or more of the following:

  • steps to goals weight loss for older menSetting a clearly defined and achievable goal.
  • Reduce your rest time between sets.
  • Consider a whey protein supplement.
  • Try a salad or glass of water before you eat a meal.
  • Drink water when you feel hungry.
  • Start a food journal.
  • Shrink your plates and hence your serving sizes.
  • Weigh yourself once a week.
  • Always take the stairs.
  • Eat cayenne pepper daily.
  • Leave something on your plate every time you eat.
  • Walk instead of taking the car, when possible.

Start Now Before You Can Change Your Mind

Procrastination is your enemy. Don’t think too much about what you’re going to do. Simply promise to yourself that you’ll eat better for one week and start your weight loss for older men strategy.

meal plan for extreme weight lossDon’t forget you can check out the free 1-day meal plan for inspiration.

If you’re not already a member, join the Fit Father Project today and become part of an online community dedicated to weight loss and muscle building.

You may not be the man you want to be, but you can be. All you have to do is take the first step. Within a month you’ll start creating habits that will last you a lifetime, leaving you feeling fitter and healthier than even you thought possible.

Weight loss for older men is possible. But, you must remember that too many changes at once can be challenging. You’ll experience much greater success if you gradually change your exercise and eating habits. You’re after a healthier lifestyle which will help you lose weight, not a quick fix, no matter how appealing it may appear.

Your new friend & health coach, stuart-headshotStuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss for older men.