If you're struggling to lose weight after 40, you could probably use some new ideas. The basics still apply: Eat less and exercise regularly. After age 40, weight loss may not come as easily as it did in earlier decades, even when you follow the rules faithfully. While it may seem difficult, weight loss is far from impossible.
In an article by Nancy Hellmich in "USA Today," aptly titled, "Middle-Aged Dieters Tend to Hit a Brick Wall After 10 Pounds or So," the author describes a phenomenon in which your body attempts to regain its prediet weight by increasing a hunger hormone while decreasing signals of fullness. Slowdowns in metabolism, loss of muscle mass due to aging and the onset of menopause also contribute to difficulty losing weight in midlife.
Finding New Ways to Diet
To eat lighter, you must make your diet a priority. Toss out junk foods, unhealthy snacks and calorie-laden processed foods from your pantry and fridge and make a list of healthy foods for the upcoming week. Plan protein for every meal and keep your food choices to a minimum. For example, oatmeal with berries, alternating with egg substitute with an orange, can suffice for your breakfasts. Lunch can be a bowl of vegetable soup and skim milk alternating with a lean turkey sandwich and spinach salad. Dinner choices can consist of baked fish and mixed vegetables alternating with navy bean soup, tomatoes and Brussels sprouts. Add two snack choices to your list, such as grapes and low-fat string cheese. Minimizing food choices helps you avoid thinking of high-calorie food options. Purchase the items on your list and eat only those foods for the next week, packing them in your lunch if needed. The next week, plan different foods for your meals and snacks.
Finding New Ways to Get Active
Just as you plan your weekly diet, commit to your exercise routine as well. Begin each day with a brisk 10-minute walk to get your metabolism going. Purchase one piece of athletic equipment and keep it in your living room as a constant reminder of your commitment. Consider a kettlebell, resistance band or step bench. Plan a 20- to 30-minute workout each day using your new equipment, and take another brisk 10-minute walk a couple of hours before bedtime. At the end of each week, choose a different type of exercise or think of a way to make your current program more of a challenge by increasing the time spent or number of repetitions. Regular exercise is likely to improve your mood and self-confidence, which can motivate you to stick with your plan.
Set Small Goals and Reward Yourself
Being too tough on yourself about your weight can be counterproductive. Realize that you're in good company. The Weight-Control Information Network reports that more than two-thirds of adults are overweight or obese. Instead of looking at yourself negatively, focus on small goals and rewarding yourself for accomplishments. A reasonable goal is to lose 4 pounds in four weeks. When you reach your goal, reward yourself with a day to do your favorite things, such as a walk in the park, a new movie or a favorite childhood activity such as roller skating, shooting hoops or playing on a water slide.
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