Lose Weight After Age 40 By Adopting An Exercise Regimen vs Making Lifestyle Changes

Edited by Donna, Eng, Alma

Weight gain becomes more apparent around age forty.

It becomes harder to lose weight as you age, and most people do not really know that they are packing on the pounds until they are in the forties.

Both men and women can find it harder to lose weight after the age of 40 because:

  • They failed to address the weight gain or insulin resistance that started occurring in their thirties.
  • By age 40, your metabolism may begin to slow down, by as much as 30%, but you might not start to notice this until you are gaining about a pound a month, even though you are dieting as usual
  • Many women are already in peri-menopause at age 40 and may even be in very early menopause, which means that hormones are beginning to interfere with the efficiency of the endocrine system, which in turn causes and weight gain
  • Many men find it harder to produce more fat burning muscle as they age, and this in itself causes them to burn fewer calories when their boy is at rest
  • The metabolism stops storing carbs as fuel and starts packing it on your belly and hips as fat, especially if you were not that attentive to lifestyle and diet choices in your twenties and thirties
  • Joint and muscle pain, the result of weight gain, can have you exercising less and gaining more weight than usual
  • Many people over age 40 have led a sedentary lifestyle that has included a lot of TV watching, mindless snacking and working at desk jobs, which causes weight gain
  • If you have a genetic tendency to obesity, you may start to show it around the age of 40
  • Environmental pollution is on the rise, with most people over the age of 40 being exposed to water, food, and air that causes weight gain due to infections, chronic poisoning from chemicals and additives in food and from plastic items in our environment

Here are some ways to fight the ravages of time and lose weight after the age 10:

  1. 1
    Try to keep yourself to an intake of 1500 calories a day
    .
    You can use a fit bit or the free calorie counting gadget at [www.myfitnesspal.com My Fitness Pal] to determine how many calories you are taking in a day by looking up the calorie count of foods in their database. You can also keep track of how many calories you expend a day, to ensure that you are spending more calories than you take in. Keeping yourself in a calorie deficit of 100 to 200 calories a week is how to ensure you will lose two pounds a week.
    Advertisement
    Was this step helpful? Yes | No | I need help
  2. 2
    Completely eliminate all added sugar from your diet
    .
    Stop putting it in your tea and coffee and stop consuming it in colas, baked goods, and other treats. Read all ingredient labels to make sure that you are not accidentally consuming it in other forms such as glucose, fructose, and sucrose if you need a sugar substitute go for sugar substitutes such as stevia or Truvia
    Advertisement
    Was this step helpful? Yes | No | I need help
  3. 3
    Do not use artificial sweeteners to replace sugar
    .
    Sweeteners to avoid are Equal, Sunett, Sweet One, SugarTwin, Sweet' N Low and Splenda). These sweeteners cause obesity and cancer and can make water retention, insulin resistance and fatty liver disease even worse.
    Was this step helpful? Yes | No | I need help
  4. 4
    Stay away from all junk food and fast-food
    .
    Junk food, including fast food, contains everything metabolism stalling ingredients such as sodium, saturated fat, sugar, and starch. Junk food is usually very high in calories. For instance, A Big Mac Meal with a medium fries and medium coke is 1,120 calories, which is almost your entire calorie entitlement for the whole day.
    Was this step helpful? Yes | No | I need help
  5. 5
    Lower your sodium intake to 1600 milligrams a day and if you are eating more than 2300 mg a day you need to cut back
    .
    Begin by putting aside the salt shaker and avoiding junk food, like the Big Mac Meal with fries, that contains 1240 mg of sodium. You should also avoid using salt substitutes as most of them still contain enough sodium to cause bloating.
    Was this step helpful? Yes | No | I need help
  6. 6
    Avoid eating bread, pasta, white rice and potatoes which are foods that impact your blood sugar levels and cause weight gain
    .
    These foods turn immediately into sugar when you ingest them and cause insulin resistance, a condition that leads to weight gain.
    Was this step helpful? Yes | No | I need help
  7. 7
    Be sure to eat a diet that contains healthy fats and avoid saturated fats
    .
    Healthy fat is found in olive oil, coconut oil, and canola oil. They are also found in eggs, avocados, shellfish, salmon and nuts.
    Was this step helpful? Yes | No | I need help
Ad

Method 1: By Adopting An Exercise Regimen

Biking for an hour daily is great for weight loss over forty.
  1. 1
    Begin an exercise regimen that includes weightlifting for at least forty minutes at least three times a week
    .
    Pilates and circuit training are also great for people in their forties. Using dumbbells, rowing or using pulleys can help you build fat-burning muscle. This will help you replace any muscle you have lost due to natural aging and help you build the kind of muscle you need to burn fat even while you are at rest.
    Was this step helpful? Yes | No | I need help
  2. 2
    Go for a swim or to aqua-fit at least three times a week
    .
    Swimming laps is a great aerobic activity that can help you burn fat fast. Some aqua-fit classes also contain elements of stretching and mild resistance that are very good for building lean muscle and encouraging your body to detoxify
    Was this step helpful? Yes | No | I need help
  3. 3
    Go for a walk or bike ride for at least an hour every day
    .
    People over forty who do this are less stressed and less likely to binge eat.
    Was this step helpful? Yes | No | I need help
  4. 4
    Take 50 mcg of digestive enzymes before each meal
    .
    Some people start gaining weight around the age of forty because they have weaker stomach acid. Food is not properly digesting, causing all kinds of issues with bloating and weight gain.
    Was this step helpful? Yes | No | I need help

Method 2: By Making Lifestyle Changes

Eliminating stress can help those over forty with their weight-loss efforts.
  1. 1
    Drink at least ten glasses of pure vapor distilled water a day to help cleanse your system and make you feel full
    .
    Water helps your body flush out fat and toxins as well reduce the bloating that can make your abdomen appear flabby.
    Advertisement
    Was this step helpful? Yes | No | I need help
  2. 2
    Stay away from rich desserts and eat gourmet chocolate bars instead
    .
    This type of chocolate is rich in polyphenols, which can help support the health of your liver and pancreas and help your body manage its blood sugar. Choose a brand that contains at least 70% of cocoa.
    Was this step helpful? Yes | No | I need help
  3. 3
    Learn how to manage stress more effectively
    .
    People are often laid off, divorced or saddled with more responsibilities at work. These factors alone can cause hormonal imbalances that provoke weight gain.
    Was this step helpful? Yes | No | I need help
  4. 4
    Get at least eight hours of sleep at night or more
    .
    Most people find that is harder to get the rest you need, starting at age forty. Free your bed of all electronic devices, such as laptops and cell phones and try not to fall asleep while watching television. You might also find it easier to get all of the sleep you need if you can manage to go to bed at the same time every night and get up at the same time every day.
    Was this step helpful? Yes | No | I need help
    Advertisement

Tips and Tricks

Extreme weight loss after crash dieting is not recommended if you are over forty.

  • If you experience fast weight gain for no reason (as in two pounds or more a month) go immediately to the doctor as this is an indication of insulin resistance and Type 2 Diabetes
  • Avoid crash dieting in your forties as that usually leads to rebound weight gain that has you packing on the lost pounds and more
Was this helpful? Yes | No | I need help

Referencing this Article

If you need to reference this article in your work, you can copy-paste the following depending on your required format:

APA (American Psychological Association)
Lose Weight After Age 40. (2017). In VisiHow. Retrieved Apr 28, 2017, from http://visihow.com/Lose_Weight_After_Age_40

MLA (Modern Language Association) "Lose Weight After Age 40." VisiHow, visihow.com/Lose_Weight_After_Age_40 Accessed 28 Apr 2017.

Chicago / Turabian VisiHow.com. "Lose Weight After Age 40." Accessed Apr 28, 2017. http://visihow.com/Lose_Weight_After_Age_40.

If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.

Comments

VisiHow welcomes all comments. If you do not want to be anonymous, register or log in. It is free.

Ask the author

Donna West
Featured Author
230 Articles Started
9,144 Article Edits
165,815 Points
Donna West is a featured author with VisiHow. Donna West has achieved the level of "Colonel" with 165,815 points. Donna West has started 230 articles (including this one) and has also made 9,144 article edits. 539,000 people have read Donna West's article contributions.
Donna West's Message Board
Donna West: Hi, my name is Donna West.
Donna West: Can I help you with your problem about "Lose Weight After Age 40"?
 

Article Info

Categories : Weight Loss

Recent edits by: Eng, Donna

Share this Article:

Thanks to all authors for creating a page that has been read 18 times.

Do you have a question not answered in this article?
Click here to ask one of the writers of this article
x

Thank Our Volunteer Authors.

Would you like to give back to the community by fixing a spelling mistake? Yes | No