Losing weight after 40 by restrictive dieting and excessive cardio is not healthy and the weight loss is generally temporary. Drastic diets are difficult to maintain for the long term and tend to be low in fiber, vitamins and minerals. Incorporating too much cardio speeds up your rate of muscle loss, which began in your 30s. The healthiest ways to lose weight after 40 are lifestyle changes you can maintain for the rest of your life.
Resistance Training
A progressive resistance training program for your entire body helps to preserve and increase your muscle mass. Resistance training increases the rate of muscle remodeling, muscle repair and muscle growth. Having more muscle utilizes more calories, whether you are working out or sitting down. By lifting weights two to three days per week using moderate to heavy weights, you burn more calories to lose weight while preserving your muscle mass.
Cardio
Long, moderately intense aerobic exercise such as a group fitness class or a long distance run burns plenty of calories. And, it increases your body's efficiency at using fat instead of carbohydrates for workouts. This means your cells become more efficient at incinerating stored body fat so you lose weight. On the other hand, short, highly intense cardio burns more calories after your session compared to a long workout. High intensity exercise increases the concentration of enzymes that break down fat. To lose weight after you are 40 and to benefit from both types of aerobic workouts, incorporate two endurance sessions lasting 45 to 90 minutes and two difficult workouts lasting 20 to 25 minutes every week.
Slightly Lower Caloric Intake
Severely limiting your caloric intake increases the likelihood your body will break down muscle tissue, converting it into energy for your cells because you are not eating enough. Instead, estimate how much you eat on an average day then subtract 250 to 500 calories per day for a ½ lb. to 1lb. fat loss per week.
Increased Meal Frequency
Consuming small, frequent meals keeps your blood sugar steady, enhancing your metabolism. A revved-up metabolism uses more calories because your cells are operating efficiently. Divide your slightly lower caloric intake into five to six meals. Ensure you schedule one meal about two hours before your workouts so you have plenty of energy to exercise at a more difficult intensity and for a longer duration. Then, you will be burning lots of calories to lose weight.
Switch Carbohydrates
Not all carbohydrates are created equal. Slow-digesting carbohydrates keep your blood sugar at a steady level while fast-digesting carbohydrates cause your blood sugar to rise rapidly. The better you control your blood sugar, the more effective you will be at losing weight. Gradually replace carbohydrates like white rice, white bread and baked potatoes with whole wheat spaghetti, whole wheat bread, whole wheat tortillas and beans.
References
- “Exercise Physiology, Energy, Nutrition & Human Performance”; William McArdle, Frank Katch and Victor Katch; 2007
- “Strength and Conditioning Journal”; Fat Burning; Bruce Craig, PhD; October 2006
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009
- “Strength and Conditioning Journal”; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
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