Fighting stubborn fat after 40 requires adjusting certain lifestyle habits. Specifically, reduce your caloric intake, eat healthier and incorporate regular exercise into your daily schedule. A slow metabolism often is blamed for difficulty losing fat as you age. However, Dr. Donald Hensrud of MayoClinic.com says a slow metabolism is not likely the culprit. Do the work, and you should lose the weight.
Step 1
Reduce the total amount of calories you consume each day to fight stubborn fat. Fat is the result of eating more calories than your body needs to perform daily functions and participate in exercise. Reducing the total amount of calories you eat should result in lost fat. MayoClinic.com states that there are 3,500 calories of energy in 1 lb. of fat. Therefore, plan to decrease your caloric intake by 500 calories per day to lose 1 lb. of fat per week. Start with avoiding high-calorie foods and beverages, such as fried foods, juices, sodas and cookies.
Step 2
Eat a well-balanced diet, low in calories and high in vitamins and nutrients, to lose weight after 40 and improve your overall health. Try to eat mostly fruits, vegetables, whole grains, legumes, lean meats and low-fat dairy products. For each meal, the Department of Agriculture recommends eating half a plate of fruits and vegetables, one-fourth a plate of a lean meat and one-fourth a plate of whole grains.
Step 3
Participate in physical activity for at least 30 minutes per day five days per week. Physical exercises, such as walking, jogging, running, biking or swimming, help you burn calories to lose fat. The more physical activity you perform at a higher intensity, the more calories you burn and weight you lose. Commit to a regular exercise program to see results.
Tips and Warnings
- Measure your waist circumference at least once per week to make sure you are losing fat.
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