As you cross the age of 35, you suddenly realize that you can’t maintain all those habits that you could do during your twenties. You can’t afford to eat a whole pizza which used to be your favorite food. Slowly you can find a build-up of fat around your mid-region and your metabolism is also declining. When you cross 40, your testosterone level begins to decline, insulin level goes high and so is blood glucose level and you begin to observe a lot of psychological changes in you.
Another thing that happens is that you no longer manage to find time to visit the gym and your work-out routine too slowly declines. As a matter of fact, this is the time when you have to bear the maximum amount of professional responsibilities and that does not allow you to visit the gym too often, even if you wish to. Therefore, during this time you need a healthy and balanced diet. Therefore, the following are a few things that you need to consider during this age.
- Watch your calorie intake
It is not necessary that you should start counting calories for each and every meal that you take however you must at least start watching what you are eating. Since at this age our metabolism starts declining and hence we can burn very few amounts of calories as we could do during our twenty’s. Therefore, start counting the calories of the food that you take and also go for certain weight loss stacks for males over 35 years.
- Reduce your alcohol intake
People must have given you such advice before too and you must have ignored them. Alcohol, in fact, can put a strain on the organ systems like the liver and also create a lot of imbalance in the hormones. In addition to that, you add a lot of calories by taking meat, saturated fat along with the booze. If you can’t totally stop boozing then at least start restricting yourself with 2 drinks per week.
- Reduce eating meat
At this age, you must increase your intake of fruits and vegetables and reduce taking meat. If you can totally stop eating meat, it is better for you. Meat can also raise your bad cholesterol level and affect your cardiovascular health. You can supplement meat by taking fish, eggs, nuts which can also lower the risk of heart problems.
- Increase your protein intake
As you cross the age of 40, our muscle mass starts depleting and therefore there is a need for protein intake of about 25 to 30 grams with every meal.
- Take supplements
There are a few supplements available that can meet your protein requirements. Also, you need to take supplements for vitamin D, vitamin C, vitamin B, magnesium and zinc, etc.
- Take fish
Fish can provide omega-3 fatty acids which can help in reducing inflammation, obesity, diabetes and heart diseases too.
- Resist taking refined carbs
By taking bagels and pastries your body will get excess sugar and can easily destabilize your level of sugar. Rather try to take more fruits and vegetables.