For most men when they approach middle age, weight gain is bound to happen especially in the mid section. For some, “having a belly” is a form of respect and authority, figuratively and physically speaking. Now, this can be true if you’re a New York mob boss but if you’re just an average joe then you need to reconsider. Knowing the causes of weight gain in men is crucial before losing those pounds. Weight gain usually starts in the 30s and will continue up until the mid 50s. During the said timeline, men lose ½ a pound of lean muscle a year and it is replaced by fat. Weight gain and having a pot or beer belly can be avoidable although several factors come into play during this time of a man’s life.
- A slowed metabolism. As men hit middle age, the metabolism will start to slow down. The body burns fewer calories per day compared to a younger self with the same activity level. If this is ignored, it will surely expand the waistline. Also as mentioned earlier, muscle mass decreases and is replaced by fat. Muscles play a direct role in a person’s metabolic rate. Muscles burn calories even when a person is asleep that equates to a high metabolism. So a decrease in overall muscle mass will result to a lower metabolism.
- Lack of sleep. This is another trigger for weight gain. A human body functions perfectly when well rested. When a person doesn’t get enough sleep and rest, a person will experience physical and mental stress. And for most men, to compensate for stress is to eat and drink more. Eating and having a bottle of beer before going to sleep will surely add calories which will not be burned efficiently because of a slowed metabolism. Having power naps during breaks will help refresh the mind and body. Try to read a book instead of a late snack. Take a warm shower to help you, whatever activity that you feel will help you the much needed rest, do it.
- Reduced testosterone. A decrease in testosterone level is common among men when they reach middle age. Although this is a normal part of a man’s aging process, low testosterone levels will result in muscle loss, fatigue and weight gain. The traditional view was that obesity came first and a decrease in testosterone follows. But it is also proven that a decrease in level will also result in weight gain. Testosterone plays an important role in on how a a man’s body balance insulin, glucose and fat metabolism.
- Lack of exercise. Low levels of testosterone and a slow metabolism in middle age can make any man feel tired all the time and the feeling of not having enough energy to work out, exercise or do any regular physical activity. A 30 minute cardiovascular activity 5 time a week and a 20 minute strength training 3 times a week will surely help in losing weight. The body will burn more calories, the muscles will be conditioned and will retain or even build more mass that will help pin enhancing metabolism.
- Unhealthy diet . Alcohol consumption, an overall unhealthy diet and slow metabolism will surely result in weight gain and increase in abdominal fat. Excess sugar consumption and a high calorie diet are triggers of weight gain.