Women who reach middle age and notice weight gain probably aren't imagining things. According to the Mayo Clinic, it's natural for women to gain body fat and lose lean muscle as they age, especially after menopause. Coupled with slowing metabolisms, those changes can show up as extra pounds. To get rid of them, rely on a combination of exercise and balanced eating, which the National Institutes of Health says are the only safe and reliable ways to lose weight and keep it off.
Organized Programs
Some organized weight loss programs cater to middle-aged or post-menopausal women. In addition to providing eating guidance, fitness advice and occasionally consultations with personal trainers or registered dietitians, such programs typically have a support group aspect. They may meet regularly, encouraging members to get to know one another and support one another. Although not all such programs charge a fee, many do; some also encourage participants to purchase nutritional supplements or prepared meals. Before joining such a group, talk with your doctor about your options.
Diet
You can lose weight over time by reducing the number of calories you eat each day. To do so, it's not necessary to eat less food, although it may be helpful. Instead, you can simply choose foods that have lower calorie counts than the foods you currently eat. Try MyPyramid's recommendations of fruits, vegetables, nonfat dairy, lean proteins and whole grains, and avoid saturated fat, added sugar, cholesterol and sodium. Stay full with satiating nutrients such as dietary fiber and low-fat protein; great food picks include oatmeal, Greek yogurt and nut butters. Finally, make sure you're being attentive of nutritional needs. For example, women over 40 may need extra calcium to keep their bones strong and lower their risk of osteoporosis.
Exercise
Although many women recognize the importance of regular exercise in weight loss success, it's not as common for women to diversify their routines. According to "Good Housekeeping" magazine, women in a fitness study in Massachusetts who participated in two, 20-minute strength training sessions per week lost an average of 4.6 pounds of body fat and gained an average of 2.6 pounds of lean muscle mass, which burns calories more effectively than fat. If you're only doing aerobics, add weightlifting, calisthenics or other strength exercises to your routine for better weight loss results.
Guidelines
The Mayo Clinic recommends that middle-aged women get at least 30 minutes of physical activity daily but acknowledges that if you need to lose weight, you may need to do even more. For weight loss, the American Council on Exercise suggests 45-minute or longer workout sessions on five or six days per week.
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