Weight loss for those age 40 and beyond can become more challenging due to hormonal changes and decreases in metabolic rate. For each decade after age 30, the average person will lose approximately 5 lbs. of lean muscle mass. This loss results in a slowed metabolic rate and need for slightly fewer calories each day. A person who continues eating the same amount of calories in their 40s as they did in their 30s without any exercise or lifestyle modifications will more than likely experience weight gain. However, successful weight loss at age 40 is possible by making a few changes to jump-start your metabolism.
Hydration
Water is needed for every biochemical reaction in the body. According to a 2003 study published in the "Journal of Clinical Endocrinology and Metabolism," even being slightly dehydrated can slow metabolic rate by 30 percent, impairing the body's effectiveness to carrying on daily functions. Water is used to cleanse the body and transport waste products out of the body. The Mayo Clinic recommends people drink at least eight 8-oz. glasses of water per day. Drinking more water is one of the easiest ways to speed up a sluggish metabolism.
Clean Eating
Clean eating is a term that refers to eating foods that are not chemically processed, and contain no artificial preservatives or sweeteners. Eating nutritionally dense foods in their natural state, such as fruits, vegetables and grains, provide the body with the energy it needs with fewer calories. Clean foods are naturally high in fiber, and low in sugar, sodium and trans fats. The 2011 U.S. Department of Agriculture New Food Pyramid recommends eating two to four servings of fruits and three to five servings of vegetables per day.
Protein
Eating adequate amounts of protein throughout the day can help protect the body against loss of lean muscle mass and keep metabolic rate functioning at peak performance. Protein also helps curb hunger and promotes mental clarity, which can help you avoid reaching for that afternoon "pick me up snack. A 2005 study in the "American Journal of Clinical Nutrition" showed that individuals who eat 30 percent of their calories from protein per day are more successful in reaching their weight loss goals. Tosca Reno, fitness model and best-selling author of "Clean Eating Stripped," recommends eating five to six small meals a day, with each meal including a palm-size portion of protein.
Weight Training
Many people falsely believe that weight gain is due solely to the natural aging process, however, it is the slowing of metabolism due to decreases in lean muscle mass that is mainly responsible for this change. It is possible to stop and even reverse lean muscle mass loss through regular resistance training. To increase your amount of lean muscle mass, engage in weight training three times per week, focusing on exercises that target large muscle groups, such as the chest, back, core, glutes and quadriceps.
References
- "Fitness Management"; Research Update: Protein and Body Composition; Fitness Management; Wayne L. Westcott, William F. Martin, Rita La Rosa Loud and Susan Stoddard; May 2008
- Mayo Clinic: Water: How Much Should You Drink Everyday
- "Clean Eating Stripped"; Tosca Reno; 2011
- USDA: 2011 New Food Pyramid
- "The Journal of Clinical Endocrinoloy and Metabolism"; Water-Induced Thermogenesis; Jens Jordan, M.D.; Dec 2003
- "American Journal of Clinical Nutrition"; The Satiating the Key to Obesity Prevention; A. Astrup; July 2005
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