Weight Loss After 40

Losing weight is a difficult challenge and can become even more trying as you reach 40. As you age, not only does your metabolism slow down, making it harder to lose weight, but physical limitations may begin to occur. Joints may start showing signs of wear and tear and you may experience general fatigue. This all has an impact on your ability to lose weight.

Getting Started

• Have a physical before beginning any exercise or weight loss program to verify you have no medical conditions, such as high blood pressure or diabetes, that could affect starting an exercise routine. Ask your physician what a healthy weight is for you. Figure out your Body Mass Index--using your height and weight--to determine your total body fat. According to Calorie Control Council, "Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks."

Calories

• Track how many calories you consume a day. Keep a food journal detailing what you eat and drink and when. This can help you determine what time of day is hazardous for snacking. To take off 1 pound per week, you must create a "deficit" of 500 calories per day, suggests the American Cancer Society. You can do this by eating 250 fewer calories a day (for example, cutting out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (walking for 2.5 miles).

  As you age, your metabolism slows down. According to the Exercise 4 Weightloss website: "The problem is that as we age, we often fail to adjust for our slowing metabolism and this leads to weight gain. Our metabolism, or basal metabolic rate, accounts for 60 to 70 percent of the total number of calories we burn in a day ... 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."

  Portion size control is one of the best ways to lose weight, so stop supersizing food. Read packages to find out what a portion size really is and stick to one serving. Eat a balanced diet, including whole grains, low-fat meats, plenty of fruits and vegetables, and drink low-fat milk.

Exercise

• When trying to lose weight over 40, exercise is key. If you're a beginner, start with walking, not a complicated exercise program that could be overwhelming. Try walking 30 minutes a day--park the car farther away from the store or take the stairs to incorporate more steps in your day. Physically, losing weight over 40 can be more difficult because knees, hips and even wrist joints can ache from years of stress, so try low-impact exercise such as swimming or water aerobics. Or add minutes onto an already existing workout regimen to burn more calories.