By the age of 40, many people have adopted more sedentary lifestyles. This results in an increase of ingested calories, a decrease in calories expended, and a subsequent increase in weight. By this age, the metabolism has slowed, muscles have begun to atrophy, and bone density starts to decline. An increase in physical activity and a healthy diet can replace the withering muscle tissue, burn excess fat and result in positive weight loss.
Step 1
Write down your weight loss goals. Develop realistic short-, mid- and long-term goals. Devise three tangible objectives or methods in achieving your goal. For example, instead of saying, "I will lose 8 pounds in four weeks," set a goal of exercising three times per week, eating fish twice a week and taking the stairs and not the elevator at work for the next four weeks. Write down specific objectives that can be measured to gauge your progress. Make copies of your goals and place them strategically so they are constantly visible.
Step 2
Make time for yourself and your health. Prioritize your meal planning and exercising before anything else. Schedule your workouts first when planning your day or your week. Exercise early in the morning to boost metabolic rate for the day. If you can not squeeze in an entire 30 minutes or more for exercise at one time, do so increments. For example, exercise for 10 minutes in the morning, 10 minutes at lunch time, and 10 minutes in the evening. Prepare meals in advance for the next day or the upcoming week.
Step 3
Create a negative energy balance. Ensure that calories going out exceed calories coming in. Focus on the quality more so than the quantity. Remove sweets and processed foods from your diet that provide only empty calories. Eliminate fried foods and animal protein high in saturated fats. Choose skinless chicken, turkey and fish, and egg whites as primary sources of protein from animal sources. Eat four to six servings of fruits and vegetables daily. Snack on carrots and celery sticks. The actual process of eating contributes to the overall energy balance equation. In other words, chewing food, digesting food, food absorption and converting nutrients for storage in the body all contribute to the total energy expenditure of the body.
Step 4
Get active. Physical activity is essential to promoting negative energy balance. Engage in some form of cardiovascular or aerobic activity four to six days of the week. Aim for 20 minutes of continuous activity on these days. Increase to 30 minutes or more with improved conditioning. Pick activities that you enjoy, such as walking the dog, bike riding or low-impact aerobics classes. Perform physical activity at moderate to high intensity to maximize fat-burning. Include weight training two to three days a week on nonconsecutive days. The more muscle you have, the higher your metabolic rate. Subsequently, more fat is burned and weight is lost. Also, include flexibility training at least three times per week to combat loss of range of motion in the joints.
Tips and Warnings
- Consult a registered dietician who can design a personalized nutrition program to fit your needs. Consult a certified fitness trainer who can perform assessments testing your balance, endurance and strength levels, and range of motion.
- Consult a physician before engaging in physical activity.
References
- "NSCA's Essentials of Personal Training." Roger Earle and Thomas Baechle; 2004
- "Taking small steps...to big changes." C.I. Vega; 1991.
Member Comments