A woman's metabolism slows by about 5 percent each decade, according to Dr. Madelyn Fernstrom of the Weight Management Center at the University of Pittsburgh Medical Center. By the time you hit 40, you could be burning up to 200 fewer calories than when you were 25. If you're 45 and nothing seems to decrease the number on the scale, reconsider your approach. With a slower metabolism and diminished muscle mass, you can still lose weight at 45, but you'll have to change your tactics.
Strength Train
As women age, they lose muscle mass, further diminishing their ability to burn calories at the same rate as during their 20s and 30s. Hit the weight room to stay strong and keep your metabolism running at peak levels. A middle-age woman should strength train for 40 to 60 minutes per week. If you've stuck to a cardio-only routine in the past, work with a personal trainer first to check your form and keep your risk of injury low. Increased muscle mass can help you lose weight as well as gain physical strength.
Read Labels
Most weight-conscious women know to read labels on food packaging, but many don't know how to read them correctly. Your focus should be calorie count, not sugar or fat grams. Look for foods that are high in fiber, protein and nutrients like calcium or potassium but low in fat, sodium, sugar and dyes. Foods high in protein and fiber help you feel full longer, keeping hunger at bay. If you keep a close eye on what you're taking into your body, your chances of losing weight are greater.
Plan Your Meals
A hectic daily routine can leave many women little time for cooking healthy meals or making smart choices. Use Sunday nights for planning the week's snacks and meals so you're prepared when hunger strikes. Don't rely on vending machines or fast-food restaurants when you're in a hurry. Stash healthy snacks such as dried fruit, nuts or yogurt at work and in your car. Keep healthy choices available at all times to avoid making a fattening, diet-derailing mistake.
Eat in the Morning
Skipping breakfast is a common weight-loss tactic, but it's actually more likely to make you gain weight. Eat a protein- and complex carb-filled breakfast to feel full for longer. In addition, a study at the University of Texas at El Paso found that women who ate a healthy breakfast consumed up to 200 fewer calories throughout the rest of the day. Curb hunger midmorning with a filling snack. At lunchtime, eat a meal heavy on lean protein, such as grilled chicken, healthy starch, such as roasted vegetables, and whole grains. You'll stay sated longer and make smart choices when hunger strikes in the evening.
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