Forty typically marks the age many men and women begin noticing their thickening waists -- a consequence of physical inactivity, increased body fat and an age-related decline in metabolism and muscle mass. Don't let this discourage you from shedding excess pounds and keeping them off. Instead, acknowledge that your present body operates a bit more slowly than its 20-year-old counterpart. Then make the commitment to lose weight by revamping your diet and engaging in regular exercise.
Step 1
Cut down on unnecessary calories so you're not adding to the muffin top that's already peeking over your jeans. Determine how many calories your body needs each day, suggests Denise Austin, certified personal trainer and author of "Fit and Fabulous after Forty." Multiply your weight by 13 if you exercise; multiply your weight by 10 if you don't exercise. For example, if you weigh 170 lbs. and don't exercise, you should multiply 170 by 10, which equals 1,700 calories.
Step 2
Focus your diet on an assortment of nutritious foods from all the food groups. Aim for fresh fruits and vegetables, lean meat and dried beans, whole grain bread products and brown rice, as well as low-fat or fat-free dairy products. For proper energy levels during your weight loss regimen, aim to derive approximately 55 percent of your calories from carbohydrates, 20 percent from protein and 25 percent from fats, says Austin.
Step 3
Eat throughout the day. Slower metabolism means your body doesn't need as much food at any given time as it did when you were younger. Divide your food into three main meals and two snacks -- this helps keep your stomach full and minimizes your chances of overindulging from hunger. If you eat at a restaurant, ask for a carry-out box and split the entire meal in half, except for the veggies, recommends Dr. Vonda Wright, orthopedic surgeon and coauthor of "Fitness After Forty."
Step 4
Carve time for physical activity into your daily schedule, aiming for 30 to 60 minutes of exercise each day. Shed excess fat with a calorie-burning, moderate-intensity cardio workout, which include activities such as speed walking, jogging, swimming and bicycling. Increase muscle mass and boost flagging metabolism by bulking up your biceps, glutes and abs. Build your muscles with hand weights and stretch bands or a low-impact strength-training routine, such as Pilates, which has the added benefit of increasing your body's agility, flexibility and coordination.
Step 5
Make your healthy lifestyle a habit. Go for gradual weight loss of 1 or 2 lbs. each week. Trying to lose any more than that sets you up for failure. Once you've reached your desired weight, keep up your exercise regimen and stay on your healthy diet to help keep excess pounds at bay.
Tips and Warnings
- Allow up to 48 hours between each strength-training episode for your muscles to recuperate fully and to minimize potential injuries.
- If regular physical activity and a healthy diet fail to help you shed pounds, consider the possibility of an underlying health condition, such as an underactive thyroid, which becomes more likely after you pass the age of 40, especially in women, according to Don Nava, professional fitness coach and author of "Fit After Forty." In addition to an inability to lose weight, other symptoms you might experience with thyroid problems include excessive fatigue, irritability, sluggishness and increased sensitivity to cold. If you suspect you may have a thyroid issue, talk to your primary care doctor about conducting a thyroid test.
References
- "Fit and Fabulous After Forty"; Denise Austin; 2002
- "Fitness After Forty"; Vonda Wright, et al.; 2009
- "Fit After Forty"; Don Nava; 2006
Member Comments