Looking for a meal plan for weight loss and muscle gain for males over 40? You’re not alone. Losing weight and gaining muscle gets harder as you age. And, it doesn’t start as early as you might think it does.

After age 30, you begin to lose as much as 3% to 5% of your muscle per decade, it becomes increasingly difficult to maintain an active lifestyle with aging (even if you work out)! However, it’s not impossible.

While you might love your dad bod (and there’s nothing wrong with it), if you’re looking to blast that belly fat, improve your energy, and gain some muscle while doing so then follow along as we guide you through the best diet plan options for men.

What’s the Best Diet Plan For Weight Loss for Males?

If you’re looking for a belly fat loss diet plan for males then you’re in luck. There are plenty of options available to you that can help you lose weight where you want to and gain muscle in other areas.

However, let’s get some things straight. It’s important to remember that not only do men have different dietary needs than women, but they also tend to lose weight differently.

Belly fat, in particular, can be stubborn and resistant to traditional diet and exercise regimens. This is especially true if you are, as mentioned above, over the age of 30.

Fortunately, there are some effective diet plans for men that can help target belly fat and promote sustainable weight loss. These include:

• High-protein, low-carbohydrate diet plans that help promote satiety and encourage fat burning
• Energy-dense diets that focus on consuming low-calorie, nutrient-dense foods
• The paleo diet, which provides a detailed blueprint for healthy eating that emphasizes whole foods and avoiding processed snacks and meals
• Intermittent fasting that allows you to reduce calorie intake without feeling deprived
• The Mediterranean diet (no, it doesn’t mean you get to spend the summer in Greece), which helps with weight loss and maintenance but also reduces the male risk of heart disease

Ultimately, the best diet plan for men is the one that fits both your lifestyle and physical and mental goals. With a little bit of trial and error, you’re sure to find a plan that works for you.

Below are some tips you can follow, along with a few different options for types of meals, ingredients, and more.

Foods to Focus On When Losing Belly Fat

Along with the right exercise and self-care, there are certain foods that can help you lose weight, including belly fat. These include lean protein, healthy fats, and filling fibers.

Lean protein helps to boost metabolism and burn calories. Good sources of lean protein include chicken, fish, tofu, and legumes.

And, don’t be afraid to mix in some fats. Healthy fats help to promote satiety and reduce cravings. They also help to improve cholesterol levels and heart health. Good sources of healthy fats include avocados, nuts, and olive oil.

Filling fibers are a great food to incorporate into your diet as well. They help to keep you feeling full longer and promote weight loss, and they also help to improve digestive health. Good sources of fiber include fruits, vegetables, whole grains, and beans.

Ultimately, losing belly fat as a man over 40 may require some changes to your diet. But by focusing on these three food groups, you can lose weight and improve your health at the same time.

Tips for Losing Belly Fat While Gaining Muscle

For men, a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates is key to losing belly fat without losing muscle along with it. Incorporating strength training into your workout routine is also essential for building muscle.

However, you’ll want to ensure you’re not only exercising but doing the right exercises. HIIT workouts (high-intensity interval training) have been shown to be especially effective at burning belly fat.

That might all be obvious. So, what else can you do to get in shape? Here are a few tips.

Eat Breakfast Every Day

A lot of people think that they can save calories by skipping breakfast. But studies have shown that people who eat breakfast are actually more successful at losing weight and keeping it off.

Breakfast kick-starts your metabolism and gives you the energy you need to get through the day. It also helps to control your hunger levels so you’re less likely to make unhealthy choices later on.

So if you’re serious about losing weight, make sure you start your day with a nutritious breakfast. It doesn’t have to be anything fancy, just something that will give you the energy you need to get going.

Need an example?

Eggs are a perfect breakfast food for men over 40, as they are packed with protein and nutrients. A hearty omelet or frittata made with eggs, lean meats, and vegetables is a filling breakfast that will keep you satisfied until lunchtime.

Greek yogurt is also an excellent breakfast choice for men over 40, as it provides both protein and probiotics for gut health. Add some fruit or nuts for sweetness and crunch, and you’ve got a balanced breakfast that will help you lose weight and build muscle.

Plan Meals Ahead of Time

Meal planning can help you save both time and money. When you meal plan, you make a list of all the meals you’ll eat in a week. This can help you make better choices when you’re grocery shopping.

You’re less likely to impulse buy unhealthy foods or foods you don’t need if you have a meal plan. Meal planning can also help you save money. When you know what you’re going to make for each meal, you can buy only the ingredients you need.

Our suggestion is to try to plan for meals that your family already enjoys. This will make it more likely that they’ll actually eat the meals you’ve planned. And, as a dad, you likely know just how important that is.

Second, try to find recipes that are easy to make and don’t require a lot of ingredients. Finally, meal prep as much as possible. If you have all the ingredients prepped and ready to go, it’ll be much easier to stick to your meal plan.

Drink Plenty of Water

When it comes to weight loss, there is no one-size-fits-all diet plan. However, there are a few basic rules that everyone should follow in order to see results. And, one of the most important things to remember is to drink plenty of water.

Not only does water help to flush out toxins and keep your body hydrated, but it can also help to fill you up and curb your appetite.

Get Enough of Sleep

Getting a good night’s sleep is essential for good health. According to the National Sleep Foundation, adults should get seven to nine hours of sleep per night. However, many parents definitely don’t get enough sleep.

A lack of sleep can have a number of consequences, including weight gain, impaired immunity, and increased stress levels. So, getting sufficient sleep is especially important for men who are trying to lose weight.

When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases appetite. In addition, sleep deprivation can lead to poor food choices and increased food intake.

If you’re trying to lose weight, it’s important to make sure you’re getting enough sleep. Diet plans for men often include recommendations for getting adequate sleep as part of a healthy lifestyle. So if you’re looking to improve your health and lose weight, make sure you’re getting enough shut-eye.

Live Your Best “Non-Dadbod” Life

Summer is around the corner, and that means showing more skin. That also means getting in shape after letting their “dad bod” take over for the winter for many men.

If you’re looking to get rid of your dad bod before summer, then you can follow this helpful guide above for sure. First, take a look at your food intake. Are you eating lots of processed food? If so, cut back on the amount of processed food you’re eating and replace it with whole foods.

Then, get on a diet plan for men. There are plenty of great diet plans out there that are specifically designed for men. A diet plan will help you lose weight safely and effectively without leaving you feeling depleted.

Or, you can sign up for our Dad Bod Bootcamp. Join other men just like you as we work together to help you achieve your goals of losing weight, cutting down your alcohol, and feeling 100% better.

Click here to learn more!