Managing weight can feel like an uphill battle at the best of times, but for men who've hit 40, it becomes a whole different challenge.
The body goes through significant changes as we age. And two of the biggest hurdles are a metabolism that slows right down and the gradual loss of muscle.
Medical experts working with over-40s consistently stress how important it is to keep hold of muscle mass.
And it is not just about looking good; maintaining muscle directly affects how well your body handles blood sugar and overall metabolic health.
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Maintaining muscle mass is important for the proper functioning of the body
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A senior consultant haematologist named Drew Provan has shared advice for men over 40 who want to get in better shape, outlining three mistakes they should avoid.
"Don't overtrain, you're not 25 anymore, recovery is everything. Train smarter, lift well and rest more," he urged his TikTok viewers.
While overtaining poses obvious physical risks, it can trigger other forms of dysregulation on a hormonal level.
To keep track of these hormones, Dr Provan urges never skipping those blood tests either, noting: "Your testosterone levels, your thyroid function, and inflammatory markers tell you what's really going on inside."
Finally, he warned against crash dieting, saying it causes muscle loss, slows metabolism and leaves you feeling awful.
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"You'll lose muscle, and you'll slow your metabolism, and you'll feel miserable, so eat for fuel, not starvation," the doctor advised.
Why do hormones matter?
Age-related hormone disruptions are one of the toughest obstacles for older adults trying to shed weight.
When it comes to thyroid and testosterone levels, any imbalance can spark a whole range of complications.
Gentler forms of exercise might actually work better for weight loss in this age group because they help the body burn fat more efficiently while preserving that all-important muscle when paired with a sensible diet.
Dietitian Liz Sasso-Karelitsky has also shared her favourite foods for shifting stubborn fat, explaining why protein is non-negotiable.
Chicken breast tops her list – a 4-oz serving packs 25 grams of protein, while an 8-oz portion delivers an impressive 50 grams.
Overtaining can cause dysregulation on a hormonal level
| GETTYGreek yoghurt is another winner, offering 24 grams of protein per cup for fewer than 140 calories, with just one gram of fat.
Avocados also made the cut, but for their fibre rather than protein. One small avocado provides seven grams of fibre, covering nearly a quarter of daily needs. The dietitian also loves beans, lentils, chickpeas and egg whites as fantastic protein sources.
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