How To Lose Weight For Women Over 45

Weight gain is a common problem for women over 45. As you age, your muscle mass and bone density start to decrease and your metabolism slows down, making it more of a challenge to keep the weight off. However, by creating a caloric deficit through exercise and diet modifications, you can slow the aging process and shed unwanted pounds. In addition, making healthy lifestyle changes can decrease your risk for developing heart disease, the No. 1 killer of women.

Step 1

Revamp your diet, cutting 500 calories a day. The types of food you eat are important for weight loss. Avoid high-fat foods, such as fried chicken, chips, cookies, doughnuts and candy. Choose to eat healthier foods, such as fruits, vegetables, lean meats such as chicken, turkey and fish and whole grains such as oatmeal. Drink eight to 10 glasses of water a day, avoiding high-calorie drinks, such as sodas, juices and alcohol.

Step 2

Incorporate moderate-intensity cardiovascular exercise into your daily routine. The American College of Sports Medicine recommends 60 to 90 minutes of cardio five days per week to lose weight. Pick an activity that you enjoy so you stick with it. Running, biking, swimming, aerobics class and kickboxing all are effective exercises that get your heart pumping, burning a lot of calories and fat.

Step 3

Perform two to three resistance training sessions per week. Resistance training builds lean muscle and bone density, helping to prevent osteoporosis, a major concern for women over 45. The more muscle you have, the more calories you burn throughout the day. Squats, lunges, hamstring curls, push-ups, biceps curls, triceps dips and sit-ups all are effective exercises. Do two to three sets of 10 to 12 repetitions. If you are just beginning an exercise program, start slowly and gradually increase the frequency and duration of your workouts.

Tips and Warnings

Allow at least one day of rest between strength-training workouts to let your muscles recover. Consult with a professional fitness trainer to get started on an exercise program to ensure you are executing the exercises properly.
Consult with a physician before starting an exercise program.