Weight loss becomes more challenging as you grow older. Your metabolism slows down by about five percent every 10 years. So at age 35 you burn approximately 100 fewer calories per day than you did when you were 25, says Madelyn H. Fernstrom, Ph.D., on the Good Housekeeping website. If you have not taken steps to make up for this difference by exercising more or eating less, chances are you have at least 10 extra pounds to lose. While you may have to be more diligent in your eating and exercise routine, losing that weight is possible at the age of 40 or beyond.
Step 1
Adopt a diet that emphasizes whole foods like lean proteins, fresh produce, whole grains and monounsaturated fats. Eliminate discretionary calories, particularly those from junk and snack foods. People of any age should avoid these high-sodium, high-sugar, high-fat and poor-nutrition foods, but when you reach 40 you should be even more diligent.
Step 2
Control portion sizes. Learn to eyeball proper portions, such as three oz. of meat or chicken or a ½ cup of starch. Eating proper amounts can help you lose weight since large portions are one of the primary reasons people gain weight, notes the Cleveland Clinic. Before age 40, you may have been able to pack away food, but with a slowing metabolism, it's no longer true.
Step 3
Reduce calories below your daily burn rate. You can determine the rate by using an online resource like caloriesperhour.com. Input your age, size and activity level to estimate how many calories you need to maintain your weight, and then reduce your intake by 500 to 1,000 in order to lose one to two pounds per week.
Step 4
Accept that it will take a minimum of five weeks, and probably longer, to drop your 10 lbs. Shun starvation regimens that call for only 400 to 800 calories per day. They tell your body that it is starving and will cause your metabolic rate to drop by as much as 25 percent, according to David C. Nieman, Dr.P.H. in the Good Housekeeping article. Women must eat at least 1,200 calories per day, and men 1,500 calories, warns Medline Plus; these are the minimums needed to support daily function and provide energy.
Step 5
Do more than the American College of Sports Medicine's recommended minimum 30 minutes of moderate intensity cardiovascular exercise five days per week. Try for an hour or 90 minutes of brisk walking, jogging, swimming or aerobic dance on most days to stimulate a 10 lb. weight loss. Cardio exercise helps you burn more calories, so you can create a calorie deficit without feeling overly deprived or weak.
Step 6
Strength-train with dumbbells, machines, body weight exercises or resistance tubes to fight age-related muscle depletion. The loss of muscle mass that inevitably occurs as you reach 40 and beyond contributes to your declining metabolism. According to Shape Fit, for every pound of muscle you gain, you burn between 35 to 50 calories per day. You can add just two to three pounds of muscle with several months of 45- to 60-minute full-body weight training sessions two times per week, giving yourself an extra 100 calorie per day burn toward losing your 10 lbs. in a year.
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