How to Diet After 40

You may have vivid memories of eating all the food you wanted when you were younger without having any worries. But now that you're in your 40s, it seems no matter what you do you simply can't lose the wait. Weight loss becomes more and more difficult as you get older because you may not be as active and you have less muscle mass. But following some simple guidelines can help you get back on track to reach your goal weight.

Determine Your Daily Calorie Needs

If you want to lose weight you need to eat fewer calories than you burn. How many calories you need to lose weight depends on your current intake, age, weight, height and activity level. Your doctor can help you determine the right number of calories you need to lose weight. Most weight loss diets require you to limit your calorie intake to 1,200 to 1,600 calories a day.

Eat More Low-Calorie Foods

If you want to be successful at losing weight you need to keep hunger at bay. Low-energy foods are low in calories compared to their serving size, helping you feel full while still limiting your calorie intake. Examples of low-energy foods include fruits, vegetables, lean sources of protein such as chicken or fish, whole grains and nonfat dairy foods.

Be Active

Exercise is an important part of your diet for weight loss after 40. It helps you burn calories and increases your muscle mass to improve your metabolism. Aim for at least 30 to 60 minutes of moderate activity such as brisk walking five days a week. Talk to your doctor about the best exercise plan for you.

Write It Down

Keeping a food journal can help you keep track of your daily intake and help you stay within your calorie goals. The U.S. Department of Agriculture says that people who are successful at losing weight and keeping it off play close and careful attention to the number of calories they eat each day and stay within their calorie goals.

Plan Your Meals

Make meals and snacks a priority. Your weight loss diet should consist of at least three meals and one snack. Eating regular meals helps control hunger and keeps your energy levels up, making it easier for you to stick with your weight loss plan.

Additional Tips

Find low-calorie recipes for some of your favorite meals to help make the transition to lower calorie eating easier. Losing weight too quickly can mean you are losing important muscle mass and water. To lose fat, aim for 1/2 to 2 lbs. of weight loss a week.

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