Losing middle age weight can be difficult. With age, muscle mass diminishes and so does our metabolic rate. Metabolic rate is the number of calories your body burns throughout the day. Adding to the problem, many people hinder their calorie-burning potential with crash diets, ineffective exercise routines and other bad habits. Here are a few tips to help you effectively lose middle age weight.
Things You'll Need
- Apple Cider Vinegar
- Baking Soda
Exercise more. Our metabolism slows by 5 percent each decade. That means at age 45 you'll burn 200 fewer calories per day than you did when you were 25. Walking, jogging, aerobic and weight-bearing exercises that keep your heart rate up work best.
Avoid crash diets. Eating less than 900 calories a day causes your body to burn muscle tissue as well as fat. This will slow your metabolic rate even more. Lose weight slowly for optimum results.
Eat smaller meals more often. Reduce the size of the portions you eat, but eat more meals throughout the day. Ideally you should have breakfast, lunch, dinner and several "snacks" between each meal. Also drink plenty of water between meals.
Limit carbohydrate intake. Reduce your carbohydrate consumption to no more than 30 g each day. Choose whole grain and unrefined pasta and bread products. Avoid sugar and refined or bleached flour.
Eat more lean protein. Be sure to include plenty of lean protein in your diet such as chicken, fish, or lean beef. Protein contains amino acids that protect you from muscle loss during a diet. When trying to lose middle age weight, it's important to not lose muscle in the process.
Drink vinegar and water. Apple cider vinegar has been used for years as a diet aid. Mix 1/4 cup of apple cider vinegar and 1/4 tsp. of baking soda in a glass of water and stir. Drink a glass after every meal and before bed. It really helps burn fat, especially stubborn belly fat.