There may be a lot of truth to the familiar saying that life begins at 40. Sadly, it may be around this time that you begin to notice your weight creeping upward and find it more difficult to shed excess pounds. A slowing metabolism may be largely to blame for these new challenges, reports the Mayo Clinic. A few lifestyle changes that include stepping up your physical activity can give your energy a boost and help you lose weight.
Eat Breakfast
You may have heard repeatedly that breakfast is the most important meal of the day. This is especially wise advice for people over 40, according to "Good Housekeeping." Breakfast gives you more energy for the day. It also reduces late-day hunger, making you less apt to overeat. Perhaps even more important, the Mayo Clinic points out that when you miss breakfast, you may increase your body's insulin response, which in turn increases fat storage and weight gain.
Avoid Starvation
Ravenous hunger can lead to overeating and making careless food choices. You can avoid feelings of starvation by eating something every three to four hours. Eat five or six small servings every day rather than three large meals. Nutritious choices include fruits, vegetables, whole grains, eggs, nuts, fish, poultry and lean meats, according to the National Institutes of Health.
Become More Active
Consuming fewer calories is only half the battle of successful weight loss after 40. Regular physical activity is a crucial part of a weight reduction plan, according to the Mayo Clinic. When your body is moving, it is burning more calories. Strive for a minimum of 30 minutes of moderately intense exercise most days of the week; 60 minutes would be optimal. Aerobic activities like brisk walking, swimming or bicycling may burn anywhere from 300 to 400 calories per hour, depending on your height and weight, reports the Mayo Clinic. Day-to-day chores such as housework, gardening, mowing the lawn and shoveling snow also get your body moving and burn additional calories.
Build Strength
Another key element to successful weight loss over 40 is resistance training. Lean muscle mass may burn an additional 50 calories per day. This fact alone could account for a 1-lb. weight loss after three months. Examples of strength-building exercises include sit-ups, push-ups and lunges. Use hand weights or stretch bars as part of a strength-training program.
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