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Tips on Losing Weight in Your 40's

According to the National Institutes of Health, 66 percent of American adults are overweight or obese, bringing a host of health problems, like diabetes and heart disease, along for the ride. The best strategy for losing weight, burning more calories than you take in, is straightforward, but that doesn't mean it is easy. Fortunately there are some ways to help ensure your weight-loss success.

  1. Slow Down

    • Eat more slowly. This will help you to better gauge when you are actually full and avoid overeating. Trying putting your fork down between bites to slow yourself down. Chewing your food longer will both slow your eating and help you to fully digest your food.

    Downsize

    • Use smaller plates. Most people fill their plates and then eat however much is in front of them. So using smaller dishes will help you to naturally cut your portion size. If you are still hungry afterwards, wait 15 or 20 minutes before having a second portion. You may find that you are no longer hungry by that time.

    Go Raw

    • Fill up on low-calorie foods. Raw fruits and vegetables don't have many calories, but the water content will make you feel full and help you avoid snacking on junk food. Try eating your favorite fruit a few times a day to control your hunger. Having a glass of water before eating has a similar effect.

    Train Hard

    • Find an an exercise that you enjoy. Getting active is a crucial part of any weight-loss plan, and the best exercises are the ones that you will actually do. Averaging 30 minutes of moderate activity per day is a minimum for losing weight and staying healthy, but it is important to start where you are comfortable and work up to longer sessions.

    Roughage

    • Eat lots of fiber. Some studies have shown that high-fiber, low-fat diets are just as effective as traditional low-calorie diets. Fiber has half as many calories as an equivalent amount of fat, and does not convert to bodily fat as easily. Fruits, vegetables, beans and grains are all good sources of fiber.

    Drink Up

    • Have a few drinks. Many people think they need to completely cut alcohol to lose weight, but a study conducted by Brigham and Women's Hospital found that middle-aged women who have one or two drinks a day are 30 percent less likely to gain weight than women who completely abstain.

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