Weight loss over 40 can be difficult. Why? That’s a good question and
can be answered even if the answers don’t seem fair.
eating the same kind of foods as you always have.
You are exercising about the same amount of time and intensity as you
did a few years ago.
So if all these things are the same, why does the scale seem to stand
still or drop those pounds so slowly.
Nothing has changed you tell yourself, except your a bit older than you
used to be.
What you may not be aware of is that your body
has changed making weight loss more difficult.
slows down which means you are burning fewer calories than when you
There is no magical age in which this happens,
but seems to occur more often when people reach 40 to 50 years
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.
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
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
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.
1 – Determine
BMR for Weight Loss Over 40
Your first step to creating your calorie deficit is to first understand
and determine your
basal metabolic rate
. This will
tell you how many calories you burn while at rest and is responsible
for up to 60 to 70% of the total calories you burn.
The simplest way to do this is use an interactive online
These calculators use your age, height
and gender to approximate the number of calories you burn.
This is your starting point to create your calorie deficit.
Once you know your BMR, you must then understand your maintenance
Maintenance calories are what you would need to consume to maintain
current weight based on your BMR plus an activity factor.
activity factor you use depends on your current exercise lifestyle.
results, based on your age, gender, height and activity, will estimate
the number of calories you burn while doing everyday normal
activities which include your activity level chosen.
your activity level changes, be sure to readjust your calories
accordingly to achieve weight loss over 40 (or whatever your age is).
These calories would be the amount of calories
you should consume in order to maintain, or stay even, with your
If what you are looking for is weight loss, and not to simply maintain
your weight, then you need to create a deficit.
So, let’s move on to
the second 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.
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.
as important to get the right calories from the right
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
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.
are a great addition to your weight loss over
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
during and after menopause. You can take steps toreverse the
weight gain after menopause.
for Weight Loss Over 40
Just as important as eating healthy for weight loss as we
is another key component. There are many
for all ages, but the benefits for people over 40
are even greater.
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
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
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
Pick an exercise that is appropriate for your exercise level and
abilities and try to keep it fun and interesting.
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
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
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
Check out these
Weight Loss for Your Health
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
this becomes more important.
age the body tends to
excess fat around our mid section.
This increases our risk
heart disease and diabetes.
Of course there are other factors
that can contribute to these medical risks such as smoking and genetics.
Weight loss over 40, or any age, can help minimize some critical health
you are concerned about your risk for heart disease, then read this
from a site
dedicated to preventing hear
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
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
so that you can do more
than just lose weight after 40.
Weight Gain After Menopause
Gaining weight after menopause is not uncommon. There are many reasons this can happen to women after this stage in life. Check out this article on why it happens and what you can do to prevent the middle age spread.
Boosting your metabolism can help you burn more calories. This is especially important as we age. So use these tips to rev it up and burn away more fat and calories.
If you are a diabetic then you know that eating right and maintaining a healthy weight are important. Learn more about this disease and learn ways you can control your blood sugar levels.