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Weight Loss Over 40Why
Weight Loss over 40 can be Tough
Over 40 Weight Loss  As we
age, our metabolism
slows down which means you are burning fewer calories than when you
were younger. There is no magical age in which this happens,
but seems to occur more often when people reach 40 to 50 years
of age. The secret to weight loss at any age is actually a
very simple formula; consume fewer calories than you burn. The problem is that as we age, we often fail to adjust for our slowing metabolism and this leads to weight gain. Our metabolism, or basal metabolic rate, accounts for 60 to 70% of the total number of calories we burn in a day. So you can see that if this changes by slowing down, you are burning fewer calories than you did just a few years ago. These calories over time add up and will lead to weight gain if you don’t take the proper steps to adjust for your age. 3 Steps for Weight
Loss Over 40
Now that you understand that losing weight is all about the calories, your first step is to understand the right calorie intake for weight loss over 40. You need to create a calorie deficit in order to lose weight. This means you must consume fewer calories than you burn. You can create a calorie deficit by either consuming fewer calories or adding more exercise; or a combination of both. Trying to lose weight over the age of 40 is not impossible. Even with a slower metabolism you can still create the proper calorie deficit in order to achieve your weight loss goals. Just follow these steps in order to determine the right calorie deficit for you and your age.
Over 40 Weight Loss Step 2 Adjust Calorie Consumption for Weight Loss Over 40 As stated earlier, you must create a deficit by consuming fewer calories, exercising more or a combination of both. Experts agree that to obtain lasting weight loss you should look at doing both; exercise and eating healthier with fewer calories. To achieve a weight loss of approximately 1 pound per week, reduce calorie intake by 500 calories and for 2 pounds, reduce by 1,000 per week.  It’s just
as important to get the right calories from the right
foods. Remember, you only have so many calories you can
consume in a day, so make your choices healthy. You want to
select foods that give you the most nutritional value for the amount of
calories. Be sure to get enough veggies and fruits.
Recommendation is 5 to 9 servings of these foods. Make sure to get plenty of fiber and protein as well to help rev up your slowing metabolism. There are many foods that can give your metabolism that extra little boost. Metabolism boosting foods are a great addition to your weight loss program. Lastly, get calcium. This is especially important for women over 40. As we near menopause, it’s critical to take more care in eating healthy and providing needed vitamins and minerals. It is not uncommon to gain weight before, during and after menopause. You can take steps to reverse the weight gain after menopause. Over 40 Weight Loss Step 3 Exercise for Weight Loss Over 40 Just as important as eating healthy for weight loss as we age, exercise is another key component. There are many benefits to exercise for all ages, but the benefits for people over 40 are even greater. As we age we begin to lose muscle mass. This is one of the main reasons for our slowing metabolism. The more muscle mass we have the higher our basal metabolic rate. Regular exercise and activity helps slow down the loss of bone and muscle strength. Adopting a regular exercise routine will not only help strengthen muscles but will speed up your metabolism and burn more calories. This is a critical step in order to create a calorie deficit for weight loss over 40. A regular routine of 30 to 45 minutes 3 to 4 times a week will go a long way towards your weight loss. Pick an exercise that is appropriate for your exercise level and abilities and try to keep it fun and interesting. Walking for exercise is one of the greatest ways to get back into the routine of exercising. It will burn fat and calories and make you feel more energized. Walking is easier on the joints and can be done just about any where. But don't just do aerobics. You want to include strength training as well to help build up and maintain your muscle mass. Strength training is one of the best ways to get back your slowing metabolism. Always warm up, stretch and cool down and stretch again before and after your exercise routines. Be sure you adjust your calorie intake needs for your exercise level. As you add more exercising to your weekly routine you may need to increase your calorie intake to ensure you are getting the proper nutrients. If you only exercise a few times each week, you may need to decrease your calorie consumption to ensure you have a calorie deficit for weight loss over 40. So remember, know your calories, eat healthy and get active in order to lose weight. Check out these tips to help with your weight loss over 40. Weight Loss Over 40 for your Health If you are overweight, at any age, it is important to lose weight in order to minimize health risks. However, once you reach the age of 40 this becomes more important. As we age the body tends to store excess fat around our mid section. This increases our risk for heart disease and diabetes. Of course there are other factors that can contribute to these medical risks such as smoking and genetics. If you are concerned about your risk for heart disease, then read this article on cardiac tests from a site dedicated to preventing hear attacks. If you are concerned that there is more than just a slowing metabolism keeping you from losing weight, perhaps it's a low thyroid. Here's an article on low thyroid from another health site that explains more. If you are concerned about the risks of diabetes, you can read more about it on this site found in this article on Diabetes and Weight Loss. Here's an article from a health related fitness website on anti-aging so that you can do more than just lose weight after 40. Related Articles Weight Gain After Menopause Metabolism Boosters
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