Hi, its Rob Richley, Personal Trainer, Fitness Competitor and founder of Lean Over 40 For Men.
If you’re looking to lose belly fat, build muscle and get back into shape its important to know what to eat and how much to eat.
This article is geared towards the best fat burning foods for men over 40.
Before we begin though, I would like to discuss the importance of getting the correct number of calories each day that put you in a slight calorie deficit.
The bottom line for losing fat is getting the right number of calories each day that create a slight calorie deficit i.e. eating less calories than your BMR calories (the number it takes to sustain your current weight).
Playing around with macronutrients i.e. protein, carbs or fats will do nothing for helping you burn fat, if you’re eating too many calories!
Its important to know how many calories it takes to maintain your current weight in the first place, so you can deduct approximately 500 calories from this number and target a loss of 1-1½ pounds of fat per week.
When it comes to determining your BMR there’s all sorts of weird and wonderful formulas out there, but the truth is we can only ever get a rough estimate because each of us is unique due to age, lifestyle and activity levels.
The most accurate and straight forward calculation for determining your BMR I have found is simply multiplying your bodyweight in lbs by 15.
This formula will provide you with a close estimate of your BMR and takes into consideration 1 hour of strength training or 1 hour of walking.
Your BMR will act as a starting point and might need to be adjusted i.e. adding or subtracting 200 calories to it depending on how your body reacts.
Example 180 lb male:
180 lbs x 15 = 2700 calories burned per day
Now from this calorie total we can simply deduct 500 calories so you know how many calories you should be targeting each day for my recommended gradual fat loss of 1-1½ pounds per week.
Example 180 lb male:
2700 – 500 calories = 2200 calories each day
So, as a starting point the 180 lb male would need to target approximately 2200 calories each day to lose 1-1½ pounds per week.
Now you have an idea of how many calories you should be targeting, lets examine some fat burning foods you can plug into your nutrition plan.
I’m not going to go into a complicated nutrition breakdown here, if you want a complete course that provides you with everything you need to lean down fast, check out my Ripped Abs Over 40 Course.
Here are 5 fat burning foods, especially beneficial for men over 40, as they help preserve lean muscle, boost metabolism and maintain healthy testosterone levels.
Eggs
Eggs are perfect for men over 40 as provide first class protein that helps building lean muscle and vitamins such as vitamin D which has been linked to healthy testosterone production.
They also contain minerals, Albumin and Selenium that have been shown to enhance testosterone production.
Not only that, but they taste great! You can boil them, scramble them, poach them – eat them on their own or have them with some oats or avocado for a great breakfast meal.
Avocado
Avocado is a nutrient dense food that is very versatile. The great thing about Avocado is it provides a healthy source of fat, vital for maintaining and increasing testosterone in men.
It’s also a great source of potassium that helps to manage blood sugar.
I recommend just slicing and tossing onto a tuna salad of even having it in the morning with some eggs to provide a source of healthy fat.
Fatty Fish
Fatty fish such as Salmon, Mackerel and Tuna are high in protein for building lean muscle and provide essential omega 3 acids which help to reduce inflammation in the body, regulate insulin levels and support heart health.
Personally, I’ve been eating Tuna for years! Its my “go to” protein source, super tasty and very convenient, not to mention can be used on a lot of things.
Nuts
Nuts are great for helping to burn fat as they keep you feeling full and provide zinc which has been shown to increase testosterone production in men.
It’s the fibre in nuts that helps to control appetite and stabilise blood sugar levels leading to less cravings. Just make sure you don’t eat too many of them in one sitting as they are very calorie dense!
Leafy Greens
Leafy Greens such as Kale, Spinach etc. are very low in calories but high in fibre which helps to keep you feeling full…
They are also a great source of magnesium, essential to help produce testosterone in men.
I like to sprinkle them on salads or add them to pasta etc.
So, there you have it! A non-AI written article straight off the top of my head for some awesome foods that can help build muscle, burn fat and increase testosterone in men.
I certainly like to include all these foods daily, they’re an excellent choice for building muscle, helping stay lean and maintaining healthy testosterone levels!
Just make sure you’re hitting the correct number of calories each day, lifting weights and getting in the required number of steps.
Want to learn more? If you would like to transform your own body without living your life in the gym, start with my FREE guide, 40 Laws of Lean for Men Over 40.
