Login or Register

Losing Weight Over 40

May 23, 2011 | By Maura Banar
Losing Weight Over 40
Photo Credit WALKING THE DOG image by brelsbil from Fotolia.com

The belief that after the age of 40, you're doomed to gain weight is largely a myth, according to the University of Maryland Medical Center. Age-related changes do occur, but many of them, including obesity, are preventable. If you're over the age of 40 and overweight, losing weight can reduce your risk of other age-related problems such as type 2 diabetes, cardiovascular disease and hypertension. Taking steps to change the quality of your diet and increasing the amount of time you spend being physically active can help you lose weight over 40. Check with your doctor before making significant lifestyle changes.

Improve the Quality of The Foods You Eat

After age 40, your metabolism decreases approximately 2 to 3 percent every ten years, according to the American College of Sports Medicine. Fortunately, you have the capacity to increase your metabolism by choosing higher quality foods that are nutrient dense. For example, proteins, as opposed to carbohydrates, require more energy to process. Eating a diet that includes approximately 18 to 20 percent lean protein foods like white meat poultry, low fat dairy products, fish, beans and legumes can force your metabolism to increase. As a result, you'll lose weight faster than if your diet emphasized less nutrient dense foods like highly processed prepackaged, fiber-stripped convenience meals.

Engage in Strength or Resistance Training Exercises

Strength or resistance training is healthy at any age, but after 40, it can play an even more important role in keeping you healthy. According to MayoClinic.com, strength training can help prevent you from weight gain that tends to occur in middle age. For women, this is generally the period of time during and after menopause, when weight gain tends to be more prevalent, particularly around the abdomen. Increasing the size of your muscles through strength and resistance training can cause an increase in your metabolism that continues even when you are at rest. This type of training also helps keep your bones strong and healthy and decreases your risk of diseases related to aging.

Add Aerobic Exercise to Your Regimen

Aerobic exercise helps to keep your heart healthy and also builds the large muscle groups of your legs, which increases your metabolism. In some cases, people gain weight after the age of 40 simply because they become more sedentary and less active. Adding aerobic activity by starting with a 10 minute brisk walk and gradually increasing the time and intensity of the exercise can help you lose weight and decrease your risk of age-related diseases like type 2 diabetes. Ideally, MayoClinic.com explains that the Department of Health and Human Service recommends a minimum of 150 minutes of moderate level aerobic activity every week. Strive to reach this goal, starting with smaller steps until you become more physically fit.

Get Enough Sleep

Impaired quality of your sleeping patterns is a characteristic of aging, particularly for women going through menopause. A study performed at the University of Pennsylvania and published in the September 2001 issue of "Obstetrics & Gynecology" found that 41 percent of women in their 30s and 40s reported problems with sleep. Some were related to symptoms of menopause, however not all the women in the study were in the midst of this change. Disruptions in sleep can lead to increases in weight that can cause obesity if the pattern is chronic. A 2008 study published in "Obesity" found that short sleep duration was associated with weight gain. The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep every night, an amount that appears to provide benefit for most people.

References

Article reviewed by Jenna Marie Last updated on: May 23, 2011

Must see: Photo Galleries

Member Comments