Men: Tips for Losing Weight in Your 30s, 40s, and 50s

Men: Tips for Losing Weight in Your 30s, 40s, and 50s

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Written by Megan Ayala. Last Updated: March 1, 2021

Your age can often dictate your approach when it comes to losing weight.

What may have worked in the past won’t do as well now. There are subtle changes that need to be made and that is why planning goes a long way to keep things as simple as possible.

The more you plan, the easier it will get to make adjustments on the fly. Here is a breakdown of some of the most important tips based on your age.

Our Top Weight Loss Tips for Men in Their 30s

1. Increase Your Protein Intake

It all starts with protein intake and being able to increase how much protein you’re consuming per day. A lot of men get away with things when they are in their teens and 20s.

Their body is running at 100%, which means it becomes a lot easier to burn fat without caring about what you’re consuming.

This starts slowing down as you enter your 30s.

This is why it is best to replace some of that natural burning with protein to keep your body in good condition year-round [1].

2. Increase Your Caloric Burn

You will have to start moving more to burn calories that your body can’t.

Since your metabolic rate begins to drop, you will have to focus on replacing this with proper cardiovascular workouts or anything that gets you moving.

Reported benefits include:

  • Consistent Weight Loss
  • Improved Stamina and Overall Health
  • Ideal for a Lifestyle Change

This is a change you should make at any age as a man just to stay healthy. However, if you are in your 30s, this is a great time to start focusing on this element.

It will go a long way in keeping you healthy and is going to make losing weight a lot easier too. It is a win-win for men that are entering or in their 30s.

3. Understand the Power of Resting

You may always want to be on the go as a man in your 30s.

This is natural and it is something a lot of men deal with. You will still have enough energy to just keep motoring along and that is okay, but you should understand the importance of rest too.

Rest is the only way for your body to focus on fat burning without everything else that happens when you’re awake. This is something you are going to ignore at first, but it will help a lot.

Even if you are resting 7-9 hours during the night, this is going to set a positive routine that will help you for a long time to come.

4. Emphasize Portion Control

The portions you eat will matter a lot since your metabolic rate begins to slow down with time.

You will want to start spreading the portions and making sure you are not overeating. This is one of the biggest mistakes men make in their 30s. You continue to eat as you would have in your 20s but that doesn’t work any longer.

It is time to make adjustments based on your metabolic rate. If not, you are going to get caught out in a tough situation while packing on the pounds.

RELATED READING: Nutrisystem for Men Reviews

Weight Loss Tips for Men in Their 40s

1. Exercise with Postural Strength in Mind

Studies show men in their 40s begin to notice issues with their postural strength and it can impede other aspects of their life [2].

This makes it important to understand the value of postural exercises.

You will want to specifically work on this element during workouts. This means not just hopping on the treadmill and going for a quick run. It is time to spend 15-20 minutes on good postural exercises that will strengthen the muscles around your spine and other key areas.

It is these details that go a long way when it comes to shedding weight at this age.

2. Get Routine Physicals Done

Are you taking the time to get your routine check-ups done at the family doctor?

You have to think about your overall health at this age and make sure you are on top of things. This includes your vitals and everything else.

The benefits include:

  • Stay Ahead of Potential Health Issues
  • Learn About Nutrient Deficiencies

If there are issues, you want to make sure you’re aware of them from day one.

This makes it a lot easier to eat the right way, workout properly, and just live a healthier lifestyle.

3. Increase Your Vegetable and Fruits Intake

This is the perfect time to start changing what you are eating when it comes to losing weight and staying healthy.

It is recommended to increase the number of vegetables and/or fruits you consume. This will go a long way in keeping you healthy.

A lot of people deal with deficiencies because they are not eating the right foods. This is why adding vegetables into the mix helps. Increase how many fruits and vegetables you eat and notice the change it brings to your overall health.

It will also increase your metabolic rate, which is never a bad thing for shedding fat.

4. Track Your Nutrient Intake

You will have to take the time to understand whether or not you’re deficient in any particular nutrient. For example, there are a lot of men that end up dealing with iodine, iron, and vitamin D deficiencies.

If you don’t know about them, you are going to feel off all of the time.

These are essential for staying healthy and you have to be aware of them at all times. Go to the doctor and get a blood test done to make sure you are not dealing with serious deficiencies that are going to make you slow down rapidly.

Weight Loss Tips for Men in Their 50s

1. Focus on Low-Impact Exercises

You have to understand this is the time when you will start to deal with injuries. It is possible to get through workouts without getting hurt but you are far more compromised than you would have been at a younger age.

This is natural due to the wear and tear of everything you’ve done in your younger years.

As a result, it is better to get out in front of this as a man in your 50s. To do this, it is time to change to low-impact exercises that still get the heart racing (i.e. yoga, swimming).

RELATED READING: Are Rowing Machines Good for Burning Stomach Fat?

2. Track Each Calorie

Are you taking the time to track each calorie that is going into your body?

You will have to do this in your 50s or your metabolic rate will make it hard to stay fit. This is all about discipline and knowing what you are eating.

The benefits include:

  • Helps Lose Weight Evenly
  • Sets a New Normal
  • Creates Positive Habits

This habit should start from a younger age to make sure it becomes a part of your lifestyle entering into your 50s.

However, if you aren’t doing this already, it is time to make the change. It will go a long way in helping you shed weight and feel good about your overall health.

RELATED READING: Weight Watchers vs Calorie Counting 

3. Increase Water Consumption

Drinking enough water is something men don’t do and that is what leads to halted weight loss stories. You have to take the time to increase your water consumption and make sure you are as hydrated as possible.

Otherwise, you will try to exercise and end up dealing with cramps all the time.

This is why stretching is important but also drinking a lot of water during the day. If not, you are always going to deal with unwanted niggles that could have been avoided with a bit of care.

Remember, you are not going to burn too many calories when you are sitting around due to an injury. As a result, it is better to stay out in front of this issue by increasing your water intake.

4. Understand the Benefits of Stretching

Stretching is powerful and is going to be one of the more underrated changes you make as soon as you enter your 50s.

Yes, this is important at all ages but even more so when your muscles have multiple decades behind them. They are going to become stiff and you have to warm them up a bit more than before.

This is why stretching before and after workouts is a must. Just making it a part of your overall routine and you are going to be injury-free, which makes losing weight a lot simpler too.


It is these tips that are going to make life easier for men as they go through the various phases of life. There is nothing worse than having the wrong plan in mind and then realizing you’re making mistakes that could have been avoided with a bit of care.

These tips provide a nice breakdown for those wanting to get ahead of the curve.

Whether you are entering your 30s, 40s, or 50s, it is best to keep these tips in mind and create a strong foundation.