Your late forties is a good time to get serious about losing extra weight, as you can protect your body from some of the negative effects of aging by getting in better shape. As you age you gradually gain more fat around your mid-section as your lean muscle decreases and fat storage increases, which happens until you begin to naturally lose mass around age 60. The answer to unwanted pounds at the age of 48 is simple: diet, exercise and stress relief. Make sure that you clear your plan with your physician before beginning a new regimen.
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The basics of weight loss is consume fewer calories than you use everyday to create a calorie deficit. This is true whether you are 20, 35 or 48 years old. At the age of 48 it is important to choose foods that provide your body with adequate nutrition, particularly calcium for strong bones. Talk to your physician about the right number of calories for your body, weight and activity level, and then choose to eat a combination of lean proteins, whole grains, a variety of vegetables, low-fat dairy products, healthy fats and fruits.
Move Your Body
Diet alone cannot combat extra weight as well as a combo of diet and exercise. The Centers for Disease Control recommend that you get 150 minutes of vigorous exercise or 300 minutes of moderate-intensity exercise each week. If you want to lose a lot of weight, you should attempt to get even more than that. Moderate and vigorous-intensity cardio activities help you burn calories. Choose between activities such as jogging, brisk walking, cycling, dancing or taking an aerobics-style class to get your heart pumping.
Give Yourself a Boost
Lifting weights not only helps your bones stay strong as you head toward age 50, it also gives your metabolism a boost, which can help you burn more calories throughout the day. Choose a routine that challenges both your upper and lower body. At the age of 48 you shouldn't have many restrictions on what you lift, as long as your physician says it is okay for you to start a program. Exercises such as the bench press, bicep curls, the tricep press, lateral pull-down, squats, lunges, deadlifts, the leg press, leg curls and calf raises are a good place to start. Aim to do your strength training routine two to four times per week.
Mind Body Yoga
According to a study done by the Fred Hutchinson Cancer Research Center, yoga can help you eat more mindfully, which can help you lose weight. At age 48 you probably have patterns of eating that have been with you for awhile, so it can be helpful to slow down and really become aware of how you are eating. Yoga also decreases stress, burns calories, increases flexibility, and is a method of resistance training through the use of your own body weight. Do yoga once or twice per week.
- Centers for Disease Control: Physical Activity for a Healthy Weight
- University of Rochester Medical Center: Exercise for the Ages
- University of Rochester Medical Center: For Seniors: How About Losing Weight Today?
- Yoga Aliiance: Benefits of Yoga
- Fred Hutchinson Cancer Research Center: Regular Yoga Practice is Associated With Mindful Eating
- American Council on Exercise: Fitness for Older Adults – Frequently Asked Questions