As you approach 40 you might find that you don't lose weight as easily as you did in your 20s or 30s. While you might find yourself blaming your metabolism, MayoClinic.com reports that your ability to burn calories and lose weight is based on your diet, level of activity, amount of muscles mass, medications, sleep patterns and gender. As a woman turning 40 you need to build muscle mass, engage in healthy eating habits and burn calories with exercise to lose weight.
Step 1
Create a 250- to 500-calorie deficit each day in your diet. For every 3,500 fewer calories you consume below your normal, needed amount, you lose 1 lb. of weight. The nutrition label on food products will tell you how many calories are in a serving and how large a serving size is. You can replace liquid calories from soda, coffee and beer with water to help create this deficit. You can also make replacements in your diet, such as eating popcorn or watermelon for dessert instead of a piece of cake or a bowl of ice cream.
Step 2
Eat breakfast each and every day. People that eat breakfast are less likely to be obese than those that do not eat breakfast. Overnight your body goes into a fasting mode and needs to be refueled in the morning.
Step 3
Eat a small meal every three to four hours after breakfast. Choose smaller portion sizes and eat slower. Pay attention to your body and only eat until you satisfy your hunger. Don't rush through the meal and eat until you feel stuffed.
Step 4
Make healthier food choices to reduce your calorie, fat and sugar intake. Include a variety of fresh fruits, vegetables, low fat and non-fat dairy and whole grains. These foods provide your body with vitamins and minerals without adding on the pounds.
Step 5
Choose a healthy source of protein for each meal. Healthy protein comes from skinless chicken, turkey, fish, whey, soy or tofu. ShapeFit recommends eating 1g of protein for each pound of your weight; if you weight 150 lbs. you should eat 150 g of protein each day. Use the nutrition label to determine how many grams of protein are in a serving of food.
Step 6
Build lean muscle tissue and elevate your metabolism with at least two weekly sessions of resistance training. One set of eight to 12 repetitions is sufficient to build muscle mass. Choose a weight that makes the last two or three repetitions feel almost impossible to complete. Include exercises for your upper body and lower body, such as pushups, crunches, lunges, squats, dips and upright rows.
Step 7
Perform a minimum of 30 minutes of cardio at least five days a week. Choose activities that you enjoy that also engage your entire body for the duration of the exercise. Set aside time in your schedule so that you are able to stick with your exercise. Split the 30 minutes up into two or three smaller sessions if you have a busy day.
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