Trying to lose weight over the age of 40 is not impossible. Even with a slower metabolism you can still create the proper calorie deficit in order to achieve your weight loss goals. Try following these steps in order to determine the right calorie deficit for you and your age.
Over 40 Weight Loss Step 1: Determine BMR for Weight Loss Over 40
Your first step to creating your calorie deficit is to first understand and determine your basal metabolic rate. This will tell you how many calories you burn while at rest and is responsible for up to 60 to 70% of the total calories you burn.
The simplest way to do this is use an interactive online BMR calculator. These calculators use your age, height and gender to approximate the number of calories you burn. This is your starting point to create your calorie deficit.
Once you know your BMR, you must then understand your maintenance calories, or the calories you would need to consume to maintain your current weight based on your BMR plus an activity factor. The activity factor you use depends on your current exercise lifestyle.
The results, based on your age, gender, height and activity, will estimate the number of calories you burn while doing everyday normal activities which include your activity level chosen. So if your activity level changes, be sure to re-adjust your calories accordingly.
These calories would be the amount of calories you should consume in order to maintain, or stay even, with your current weight.
But if what you want is to achieve weight loss, then you need to create a deficit. So, letâs move on to the second step.
Over 40 Weight Loss Step 2: Adjust Calorie Consumption for Weight Loss Over 40
As stated earlier, you must create a deficit by consuming fewer calories, exercising more or a combination of both. Experts agree that to obtain lasting weight loss you should look at doing both; exercise and eating healthier with fewer calories.
Itâs just as important to get the right calories from the right foods. Remember, you only have so many calories you can consume in a day, so make your choices healthy. You want to select foods that give you the most nutritional value for the amount of calories. Be sure to get enough veggies and fruits, fibre, protein and calcium.
Over 40 Weight Loss Step 3: Exercise for Weight Loss Over 40
Just as important as eating healthy for weight loss as we age, exercise is another key component. There are many benefits to exercise for all ages, but the benefits for people over 40 are even greater. As we age we begin to lose muscle mass. This is one of the main reasons for our slowing metabolism. The more muscle mass we have the higher our basal metabolic rate. Regular exercise and activity helps slow down the loss of bone and muscle strength.
Adopting a regular exercise routine will not only help strengthen muscles but will speed up your metabolism and burn more calories. This is a critical step in order to create a calorie deficit for weight loss over 40. A regular routine of 30 to 45 minutes three to four times a week will go a long way towards your weight loss.
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