Weight Loss Over 45

Losing weight can be a difficult task for anyone. As you grow older though, this task typically becomes more challenging. While you once were able to enjoy many delectable foods and maintain your dignity when you looked in the mirror the next morning, you may feel now that starvation is the only way you're ever going to look good again. Not true--there is hope for those who want to lose weight after they have reached the age of 45 and beyond. You just need to understand the whys and the hows of your middle-aged metabolism to get you back on track.

Understanding Your Metabolism

• To lose weight after age 45, it is important to first understand why it can be so difficult. The answer lies with your metabolism.

  As you grow older, your metabolism--which refers to the overall functions of your body's systems--begins to slow down. Since it is responsible for 60 to 70 percent of the total number of calories you burn in a day, any slowdown will hinder your ability to lose weight.

Determine Your Basal Metabolic Rate

• Your basal metabolic rate is the rate at which your body burns calories through the day. Determining your specific rate will help you determine the number of calories you need to maintain your current weight as well as the number of calories you need to avoid consuming or exercise away to lose 1 lb. a week. This can be done easily by using an online calculator. (Find a link to one in the Resources section.)

Cut Your Calories

• To lose 1 lb. of fat a week, you need to cut calories by 500 per day. However, it's not always the calories that are your enemy; sometimes, according to Prevention.com, the sources of your calories are your biggest problem.

  Begin by increasing both your protein and fiber intake. These are metabolism boosters because your body has to work harder to digest them than it does to digest carbohydrates or fats; the harder your body works, the more calories you burn.

  Fruits and vegetables are a must. They are filling and nutritious, and many of them burn more calories while you eat them than the particular food itself contains.

  Calcium is good for everyone. It is particularly important for women over the age of 45 who need to keep their calcium intake up to prevent bone loss during menopause. According to the National Library of Medicine, 1,000 mg a day is beneficial.

  There are also a variety of metabolism boosting foods you should add to your diet, all of which are low in calories. Grapefruit is one that is chock-full of vitamin C and has long been used as a weight loss aid. It can interfere with some blood pressure medications, though, so check with your doctor before adding it to your diet. Green tea is a rising star on the metabolism boosting scene because it contains a compound referred to as EGCG; this is considered to be a powerful weight loss ingredient. Whole grains such as oatmeal, breads and pastas are better alternatives than their refined white counterparts; they help keep your blood sugar levels stable, preventing spikes in your insulin

Add Exercise

• While creating a calorie deficit to counteract the effects of a slowing metabolism may help, including daily exercise will enhance your weight loss efforts. Though you should aim for 30 to 45 minutes of exercise three to four times a week, make sure you begin according to your physical abilities. You can slowly work yourself up to a more advanced workout later.