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This post was written by: Pat Kennelly
Lately, almost every woman’s magazine and website I read is proclaiming “How to Lose Weight After 40″ as if they’re some secret formula to losing weight. Yes, after 40 your metabolism slows down but when I read the articles it all boils down to calories in versus calories out. The best advice I’ve taken from these sources is as follows.
Women over 40 need at least 4 hours of cardiovascular exercise a week to maintain their weight. Yes, maintain. That one really hit home. I just started walking to and from work this week to get the 4 hours. I try to walk a mile in 18 minute or less.
Running and Walking for Women Over 40 : The Road to Sanity and Vanity
Buy a pedometer. You are probably taking a lot less steps than you used too. Aim for 10,000-15,000 steps a day.
Omron HJ-112 Digital Premium Pedometer
- Concentrate on eating good fats. Olive oil, nuts and nut butters, avocados, flaxseed, sesame oil and peanut oil.
Healthy Cooking for Two (or Just You): Low-Fat Recipes with Half the Fuss and Double the Taste
Look at your fiber intake. High fiber foods fill you up with fewer calories. Prevention magazine suggests at least 25 grams a day.
Dreamfields Healthy Lasagna Pasta
- Try to start with at least 5 minutes of stretching a day to increase flexibility. Work up to an hour per week. Yoga, Pilates, Tai Chi and Qiqong are great practices to get into.
Eat smaller meals and watch those calories. 500 less calories a week=a loss of 1 pound per week.
- Strengthen your bones with strength-training exercise and calcium-rich foods.
- Eat breakfast. Studies have shown that women who regularly eat breakfast keep off the weight.
- Whole grains and complex carbohydrates should comprise about 45% of each meal.
- Lean proteins boost metabolism, make sure they are part of your diet.
- Choose vegetarian meals at least 3 times a week. High protein veggie options include beans, legumes, soy products, low-fat dairy.
- Be realistic with your weight loss goals. Even a small weight loss will decrease your chance of getting certain types of cancer.
- Experiment with meditation and positive daily affirmations.
5 comments ↓
There is definitely something about you I like. It’s your no nonsense approach! I walk about two to three miles every morning…well sometimes less. But anyway, I make the effort to make time to walk every morning. It changes my whole outlook on the day.
Also, I found this great cereal, ‘Nature’s Path, Organic Flax, you get 9 g of fiber and 6 g of protein for 3/4 cup serving!
Thanks Gail! I will look for the cereal. We just came back from a winter wonderland hike in Palmer Park. It does change your outlook.
Walking definitely does brighten the rest of the day and does wonders for us over 55’s. These days of sitting in front of the computer for hours on end - we need to keep the joints well and truly oiled. I take an hour in the morning and 45 mins break at lunch time - it’s invigorating and I’ve laid many good business plans, while out walking. Thanks for a post with substance.
nice article I stumbled it.
[…] Women:Ageing and Weight Loss After 40 by Pat Kennelly […]
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