Weight Loss Tips for Women Over 40

Losing weight and maintaining that loss is a challenge for many women, especially as we enter into menopause. A woman's older body is 20% more efficient in taking in calories and storing them in fat cells; that means that 200-400 fewer calories per day are needed. As we age, (especially over 40) metabolism is 10 to 15% lower than it used to be. The good news is that, in spite of this, you can lose weight and keep it off. Learning some new strategies in how you deal with food is key.

New Strategies

• The goal in losing weight and managing it is to keep your blood sugar stable. Eating frequently (3 to 5 times a day) is the key. The challenge, of course, lies in the good choices we make and the amount of food we consume. Debra Waterhouse, author of "Outsmarting the Midlife Fat Cell," suggests eating your largest meal at lunch, as caloric needs are highest at midday. Your smallest meal should be at dinner since your metabolism plunges after 6:00 p.m. and caloric needs are almost zero.

  Adele Puhn, author of "The Carb Careful Solution," suggests eating foods and snacks that promote a balance that manages insulin resistance so blood sugar levels are kept steady. Puhn suggests eating breakfast consisting of protein within an hour of getting up in order to keep your blood sugar level. Snacks should consist of raw vegetables and fruit such as apples, carrots and broccoli. Lunch is lean meat proteins and hard veggies. Dinner is protein with vegetables and possibly a starch such as a potato, rice, peas, corn or beans. Pasta with modest sauce is limited to no more than twice a week. Portion control is, literally, in the palm of your hand as she shows how your palm can serve as a measure for various food servings.

Water--Always and Daily

• Both dieticians warn about dehydration. It causes mid-life fatigue, and it affects the ability to think, exercise, sleep, work and play. When dehydrated, blood volume is decreased, so the concentration of cholesterol, fats, glucose and waste products increase. Water is a coolant to the body, a lubricant, a solvent, and necessary to the body's transportation system. Eight or more eight-ounce glasses daily are recommended. A good check to see if you are drinking enough water is to check urine color; it should be pale in color. There is no weight loss without ample water intake.

Exercise

• Exercise is a necessary ingredient in weight loss. Regular exercise burns calories and, over time, raises metabolism. Finding a physical activity you like is important, as none of us stick to an exercise plan we don't like. Both aerobic exercise and weight training are necessary components to any weight loss, as aerobic activities are excellent calorie burners and good for the cardiovascular system, whereas weight training builds muscle.