Middle-aged men may find they struggle with weight gain more than they did in their 20s and 30s.
According to a nutritionist, there are some very specific steps they can take to torch excess fat at this age. Daniel Herman spoke exclusively to GB News about the diet, exercise and lifestyle changes middle-aged men should make to see results. He encouraged them to control their portion sizes.
The nutritionist and founder of Bio Synergy explained the importance of eating a balanced diet. He advised: "Focus on consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary snacks, and high-fat foods. Consider a DNA test to identify the optimum diet and to identify any vitamin deficiencies."
Daniel added that portion size is as important as portion content. He told middle-aged men to avoid piling their plates too high. He warned: "Be mindful of portion sizes, as overeating can easily lead to weight gain."
'Be mindful of portion sizes, as overeating can easily lead to weight gain'
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He advised: "Use smaller plates and bowls to help control portions and pay attention to hunger and fullness cues." It's still possible to eat a full plate of food - just make it a reasonably sized plate.
To prevent overeating, the weight loss whizz also recommended drinking plenty of water throughout the day, explaining that "sometimes thirst can be mistaken for hunger". This can lead to "unnecessary snacking".
He recommended: "Aim to drink at least eight glasses of water per day, and more if you're physically active."
Britons have been told which exercise "burns calories in a short period". Slimmers can expect "significant fat loss" doing this.
Whilst upping their water intake, middle-aged men should try to reduce their alcohol consumption if they want to slim down.
The nutritionist said: "Alcoholic beverages are high in calories and can sabotage weight loss efforts. Limit your intake of beer, wine, and spirits, and opt for lower-calorie options when possible."
In addition to making changes to eating and drinking habits, Daniel advised men in this age group to get active.
He said: "Middle-aged men often experience a decrease in muscle mass, which can slow down metabolism. Incorporate strength training exercises into your routine to build and maintain muscle mass, which can help boost metabolism and burn more calories."
Regular aerobic exercise is important too - think brisk walking, jogging, cycling, or swimming - which "burn calories and improve cardiovascular health".
The expert said: "Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity."
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'Focus on consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains'
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While a healthy diet, sound portion sizes and an active lifestyle are all important for weight loss in middle-aged men, this demographic should adopt some lifestyle changes.
For effective weight loss, the expert recommended that slimmers "get their Zzz's".
He explained: "Lack of sleep can disrupt hormone levels and metabolism, making it harder to lose weight. Aim for seven to nine hours of quality sleep per night to support weight loss efforts."
Lastly, he told men to manage their stress levels, explaining that an unhealthy state of mind can have a negative effect on a man's waistline.
He said: "Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to help manage stress levels."