Middle Age Weight Loss Tips

Losing weight at mid-life is more difficult than it was when you were younger. Your metabolism is slowing down and your digestive system works differently now. You can't get away with some of the things you used to do and still lose weight. The weight loss tactics that worked in your 20s won't cut it any more. A new plan of action is required.

Skip the Alcohol

There is no place for alcohol when trying to lose weight at mid-life. Not only is alcohol packed with empty calories, it's effect is amplified because it also speeds up your fat-storing hormones, shuts down your fat-burning hormones and lowers your inhibitions, causing you to make poor eating choices. If you cannot limit yourself to just one drink per day, then don't have any. You can't save them up, either. One per day is the limit--that means one beer, one shot or one 5 oz. glass of wine. You can either drink or lose weight, but you can't do both.

Limit Portion Sizes

In this super-sized world, we've lost all concept of the true size of a portion. Serving sizes in restaurants have become massive because as consumers, we like to get a lot for our money. But many places will serve you a meal that could easily feed three people. A true portion size resembles the size of a deck of cards, the palm of your hand or your fist. Stop eating well before you feel stuffed or bloated. Cut out the mindless munching while watching television or driving. Be aware of what you're eating.

Exercise

Regular, consistent exercise is a must for middle-age weight loss. Without it, any weight loss that occurs will just be temporary and unsustainable. Get a pedometer and make sure to get your 10,000 steps in per day. Cardio doesn't have to be a chore. There are plenty of choices, so find an option that you enjoy doing. Strength training is essential. Gaining muscle by lifting weights is the best way to crank up your metabolism, lose weight and give your body the toned appearance you desire.

Get Your Sleep

Getting less than eight hours of sleep each night is not an option if you're trying to lose weight. According to research from the American Thoracic Society, "body mass index (BMI) is linked to length and quality of sleep in a surprisingly consistent fashion," with short sleepers having a higher BMI than long sleepers, even though the overweight individuals tended to be more active. Give your body the sleep it needs if you're serious about losing weight.

Eat Balanced Meals

Cut out all processed foods and stick with a 4 oz. serving of lean meat, lots of fresh vegetables and fruit, whole grains and healthy fats. Keep your sugar and white flour intake to the bare minimum. You can't afford these extra empty calories any more.