How to Lose Middle Age Weight

Eat an Apple
Eat an Apple (Image: SXC)

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

  • Weights
  • Apple Cider Vinegar
  • Baking Soda
  • Water

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.

Tips & Warnings

  • Start by walking one mile several days each week, slowly working up to at least three miles each session. It's important to walk fast enough to keep your heart rate up to lose stubborn middle age weight. If walking seems too easy, try jogging.
  • When working out with weights, make sure to do the repetitions slowly. Both positive and negative resistance are very helpful. Try to work each major muscle group when you exercise. Start with 8 to 10 reps per muscle group, moving from one muscle group to another in rapid succession.
  • Always check with your doctor before starting any new diet or exercise routine.
  • The acid in apple cider vinegar can damage tooth enamel. Rinse your mouth well with plain water after drinking vinegar to avoid softening the enamel.
  • Jogging places stress on your joints, and many find it too painful in middle age. If jogging is too difficult for you, walk instead.
  • When working out with weights, use only enough weight to give some resistance. Don't hurt yourself! Using too much weight can cause serious injuries. The goal is to raise your heart rate by exercising the major muscle groups, not to see how much weight you can lift.

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