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In this video, you'll discover the 6 core foundations of weight loss for men that will help you lose weight and keep it off. So say goodbye to trendy diets or quick fix procedures that don't last because it's all about the fundamentals.

#1 The Importance of Sleep (1:06)

As a man over 40, if you’re not getting at least 6-7 hours of quality sleep each night, you’re fighting an uphill battle with weight loss. Because poor sleep habits make our body extremely resistant to losing weight. If you're in a sleep-deprived state, your body begins to burn off muscle tissue instead of fat, further decreasing your metabolism and results. Hello, flabby gumby.

#2 Getting a Schedule Based Meal Plan (2:23)

When it comes to weight loss nutrition for men over 40, there are way too many plans offering you a one size fits all, restrictive diet approach. Because, we want long-term sustainable results, and anybody on a strict diet is counting the days until they can get off of it.

That last idea is why we emphasize a more inclusive meal plan for weight loss. It doesn’t force you to eliminate all carbs or all fats, and just as important, it offers different timing schedules to fit your daily routine.

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#3 Hydration is Key (6:32)

Remember that old saying ‘drink 8 8oz glasses of water each day’. Well, while that’s a good start, your optimal water target for weight loss is MUCH higher than that. Your actual target is your body weight in lbs/2 + 32 oz (1lb=0.45kg). So for a 200lb man, (200/2 +32), the daily target is 132 oz (1 gallon is around 126 oz). Yes that’s a lot of water, and yes you’re going to be hitting the bathroom frequently, but the benefits are well worth it.

Recommended video: Water for Weight Loss (7:00)
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#4 Do 30 Minutes of Daily Activity (8:18)

We're not talking about formal workouts here. We're talking about roughly 30 mins of light jogging, cycling, playing with your kids, or even walking. Committing to a consistent routine of daily activity triggers your brain to stop sending constant hunger cues.

The easiest place to start working this into your daily routine is to have a step counter and shoot for around 7,000-10,000 steps each day. Because the 30 minutes doesn't have to be done all at once. As long as you're getting it throughout the day, you'll reap the benefits.

#5 Weight Loss Workouts - Metabolic Resistance Training (10:13)

When talking about the best workouts for weight loss, we want to combine 2 different workouts into one. The first one is strength training and the second is high-intensity cardio. We want strength training to boost our metabolism by building muscle, and we want high-intensity cardio for accelerated fat burning.

And the best part about these workouts is that they only take around 25-40 mins to burn fat and boost your metabolism for up to 24 hours afterwards.

#6 Use Smart Weight Loss Supplements (12:53)

Whenever we talk about weight loss for men over 40, we always address supplements last because they’re ‘supplemental.’ You’ll see much better results from everything else we discussed in this video and most aren't worth the price tag. That being said, we do recommend including certain supplements in your weight loss routine that'll improve your body’s overall function & health.

Our top recommendations for men over 40 weight loss:
- High-quality multivitamin
- Fish Oil (Omega 3 fatty acids)
- Probiotics

So overall, I hope this video sheds some light on some of the less-discussed fundamentals and tips for weight loss. And if you know you're lacking in the lifestyle habits, then you can start tapping into some accelerated weight loss results by getting them in check.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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