How to Reduce Your Waist After 40

Many people blame difficult weight loss after the age of 40 on a slowing metabolism. The truth is, your metabolism is accountable for only a 5 percent slowdown per decade past 40, which isn't much, according to Neil Osterweil, author of "Fighting 40s Flab." Realistically, poor nutrition habits are the cause of most midlife flab. Long hours at work and quick convenience foods contribute to most of your weight gain after 40. Fortunately, reducing your waist size at this point in your life is attainable with a bit of hard work and some lifestyle changes.

Instructions

• 1

  Move your health up on your priority list. Make being healthy a top choice in your life. Exercise more, eat less and choose healthier foods.

• 2

  Reduce stress, as it can cause you to crave sugary foods full of empty calories. Take a brisk walk outside during work breaks. Stop doing unnecessary activities that require little movement. There's only so many hours in a day, so learn to say no.

• 3

  Calculate your daily caloric needs. Take your desired weight and multiply that number by 10 if you are sedentary, by 13 if you occasionally exercise and by 15 if you exercise daily, according to Karen Ansel, RD. Write down all calories consumed for a couple of days. Gradually reduce the total number of calories until it reaches your daily needs. Be honest with yourself when tracking and consuming your calories.

• 4

  Read nutrition labels to find out how many calories are in a portion. Weigh your food to ensure proper portions. Measure out foods like cereals and pasta for exact calorie count. Visit chain restaurants' websites to find out the calories in take-out items such as your daily cup of joe or breakfast on the go.

• 5

  Strength train. Keep your metabolism active by keeping your muscle mass. A resting pound of muscle will burn 30 to 50 more calories per hour than a resting pound of fat, says Pamela Peeke, MD. Our muscles begin to atrophy if not used beginning at the age of 30. Ward off muscle loss and perhaps gain muscle mass by strength training three times a week.

• 6

  Exercise every day for at least 30 to 60 minutes. Go longer one to two times a week for added weight loss. Choose activities that you enjoy and look forward to.