Losing weight at 40 can be more challenging than losing it earlier in life because your metabolism has slowed down a bit. You also might have more responsibilities to take up your time, making it more difficult to cook healthy meals and block out time to exercise. These things don't mean that weight loss is an impossibility, though. If you're aware of the obstacles you face, being 40 need not slow your weight loss down much at all.
Your Metabolism at 40
Your basal metabolic rate -- the amount of calories you need simply to live -- declines as you age. A 40-year-old woman's BMR is more than 100 calories lower than that of a woman who is 20, according to Discovery Health. The same holds true for men. This may not seem like much, but over time, it can cause significant weight gain if an individual does not decrease her calorie intake.
Exercise
Many people need to exercise simply to maintain their weight, according to a 2010 study published in the "Journal of American Medical Association." The women studied exercised at a moderate level of intensity for an hour a day to prevent weight gain. To lose weight, you will need to bump up the intensity of your exercise or begin exercising if you aren't already doing so. If you're an exercise novice, choose walking to build your exercise tolerance. Otherwise, engage in strenuous exercise, such as running or cycling, to increase your calorie burn.
Weight Training
Weight lifting can be an important part of a weight-loss program, especially for people over 40. Muscle mass tends to decline as people age, but weight training can halt the decline and even reverse it. When you gain muscle, you are creating a body that will have a higher BMR. Build enough muscle, and you may have the same BMR you had when you were 20, making weight loss significantly easier. Of course, weight training can also help you have a much trimmer appearance, even when weight loss is minimal.
Diet
Middle age is a good time to evaluate your diet to see what is working for you and what is not. Keep a food diary for a month to see how many calories you are consuming and if you are eating a good balance of protein, carbohydrates and fat. Use this opportunity to eliminate foods that are not contributing to a healthy nutritional profile. Getting rid of refined carbohydrates such as sugar, saltines and white rice is a good place to start, because they contribute to weight gain, according to the Harvard School of Public Health. Create a calorie deficit of 500 calories each day to lose approximately 1 lb. per week though dietary changes.
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