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You weight is one indicator of your health as you get older.
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If you're 48 and overweight, losing weight is important to avoid developing any one of the several diseases that many older Americans die from each year. If you don't trim down, you're putting yourself at greater risk for heart disease, osteoporosis, diabetes and certain types of cancer. Metabolism starts to slow down in your forties. Without making changes in your diet and sticking to an effective exercise program, you're bound to continue gaining weight.
Do resistance training exercises for all your muscle groups about two to three times per week. If you have more muscle you will have a faster metabolism and burn more calories. Rest at least a day between strength-training workouts so your muscles can recover.2.
Do multiple exercises per muscle group in your strength-training workout routine. For example, for your hamstrings and glutes you may do squats, hamstring curls, deadlifts and the bridge pose.
Include a variety of exercises like lifting dumbbells or barbells, using weight machines and doing bodyweight exercises. Mix up the exercises you use in your routines frequently to challenge your muscles.4.
Perform one to three sets of 12 to 15 reps for each strength training exercise. Rest between sets for 30 to 60 seconds. Choose a weight that tires you after 15 reps.5.
Do at least two and a half hours of moderately intense aerobic activity or 75 minutes of vigorous aerobic activity each week. Choose cardio exercises you enjoy, since you'll be more likely to stick to them. If you haven't worked out in a while, start with walking. According to Harvard School of Public Health, taking a brisk walk for just 20 minutes every day is all it takes to see heart health improvements.
Eat smaller, more frequent meals to fight a slowing metabolism. According to Julie Taw, MD on Caring.com, this will also boost your metabolism so you'll burn more calories, and boost your energy levels so you may feel more inclined to exercise. Have five or six meals each day, eating every three to four hours. Never skip breakfast, as this will only slow down your metabolism.2.
Avoid simple carbohydrates and opt for low-calorie, high-fiber foods, like vegetables, beans and whole grains.3.
Aim to consume at least 100 fewer calories each day than the diet you consumed as a younger adult. According to Madelyn Fernstrom, PhD, this will make up for your slowing metabolism due to aging. To actually lose weight, you'll need to burn more calories than you consume.4.
Create a calorie deficit by keeping track of the number of calories you take in and expend each day using a journal. Every day, write down everything you eat and drink and the number of calories in it.5.
Write down in your journal the number of calories you burn by recording the amount of time you do various activities in your day and calculating the amount of calories expended.6.
Adjust your diet and exercise plan as needed to make sure you burn more calories than you consume each day. According to Mayo Clinic, you need to burn 3,500 calories to lose one pound of fat. If you burn an extra 250 calories than what you consume each day, you can lose a pound in two weeks.
- Consult your physician before starting an exercise program or changing your diet.
- If you feel dizzy or nauseous during a workout, cool down and stop your workout. Stay well-hydrated and stretch after working out to avoid injuries.