How to Lose Weight Permanently

Daily Workout Routine for Women over 40 – What are the Basics You Need to Know?

Perry Permann — Sun, 24 Jan 2010 15:10:17 +0000

Do you want a daily workout routine for women over 40? There are many benefits from this: You’ll feel stronger and more energetic, your health will improve and a daily workout routine for women will help you losing weight after 40.

Some of our body cells work like little power plants: They burn sugar and fat to produce energy – mostly to generate heat. Sugar can be burned with and without oxygen, while fat can only be burned with oxygen. If you want to lose weight after 40 and have a daily workout routine for women over 40 you need to make sure you get enough oxygen. My best tips to increase your oxygen supply for losing weight after 40 are:

Breath deeply and slowly – women over 40 are often stressed and breath very shallow
Avoid smoking and passive smoking (second hand smoke)
Go outside often, and get fresh air into your office and house as often as possible
Have some aerobic exercise daily- exercising helps in distributing oxygen all through your body
Do some endurance sports (fast pace walking, running, biking, hiking etc.)
Don’t strain yourself- if you put too much pressure on your body the fat burning using oxygen will switch to burning sugar without oxygen. A clear sign of that are sore muscles
Your daily workout routine for women over 40 should last at least half an hour. The body burns sugar first before it starts to burn fat (generally, the body tries to hold on to fat as strongly as possible, making losing weight after 40 particularly hard)
You can train your muscles to use fat as fuel instead of sugar. The best way to do this is by having a daily workout routine

You need to include three types of workout routines:

Workout routines to build muscles (strength workout routines for women)
Workout routines to stimulate your cardiovascular system (cardio workout routines for women)
Workout routines to increase flexibility (flexibility workout routines for women)

I’ll cover these 3 areas in depth in my next articles to help you losing weight after 40.

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Hungry After Exercise? For Women over 40

Perry Permann — Sun, 17 Jan 2010 10:25:34 +0000

Hungry after exercise? J., a 40 your old woman wrote in recently (slightly changed for her protection):

“I go to the gym twice weekly late in the evening because I have little or no time during the day. I’m not able to have dinner earlier in the evening because I finish work late. How do I deal with my hunger when I get home after the gym. HELP.”

I get this question “I’m hungry after exercise, what to do?” from time to time so J’s question might be interesting for your too- she’s describing a fairly common situation for women over 40 who want to lose weight:

Having a busy life
A regular eating schedule is hard to maintain
Getting hungry after exercising

Here’s what I replied – and I’m interested in what you would have told her to help her lose weight:

“Congrats on going to the gym twice a week. Sticking to such a schedule is really helpful for women over 40 who want to lose weight.

Eating immediately before exercising is not advisable anyway, so if you have a chance to eat a bit at work this will be at 7 latest.

You are not alone with the problem of getting hungry after exercising. I get this question from time to time from women over 40. Some women then feel compelled to eat sweets, or drink sweet beverages (sodas, or coffee with lots of cream and sugar). Of course, when trying to lose weight having a lot of sweets is not really helpful.

It’s totally understandable that you are getting hungry after exercising- not only because you didn’t had anything to eat for several hours, but the body wants to get back the calories spent while exercising. So, the body releases hormones which will make you feel hungry in order to get you eating.

What you can do:

Understand that it’s OK to be hungry after exercising, and it’s actually a sign of calories spent == losing weight
Get some fruit. The fruit sugar goes into the blood very fast, so you won’t feel that hungry after exercising, and the fiber keeps your stomach full. I tend to have some oranges or apples in this situation (apples are great because they are so easy to carry). As always, get high quality food (organic, or from your local farmer’s market).

Let me know how your weight loss is progressing and if you have any more questions!”

What would your reply to her question be? How can a woman over 40 lose weight if she’s hungry after exercising and reduces the effects of exercising by eating? Let me know- I’m always interested to hear what really works for busy women over 40. Leave me a comment below.

Are you a woman over 40? Do you want to lose weight permanently?
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Fight Stress Weight for Losing Weight after 40

Perry Permann — Tue, 29 Dec 2009 08:03:45 +0000

Women over 40 have often a lot of stress- and stress makes losing weight after 40 harder in two ways: First, it leads to fat deposits on the stomach (“belly fat”). And second, many women over 40 change their eating habits under stress: more food, and less healthy food.

Here are seven points to look for which will help you reducing stress, making losing weight after 40 easier:

Check your schedule. Are you booked solid more or less 24/7? Many women over 40 have such a huge amount of things to do both for family and professionally that there is no time for taking care of themselves. You need every day at least one hour to take care of yourself, and half a day per week.
Plan your days in a way that leaves you energized in the afternoon. There is a natural tendency to get a bit sluggish in the afternoon- do all demanding work in the morning, so you don’t need much energy in the afternoon. Otherwise there will be a need to balance feeling less energized by eating (often sweets).
If you eat between 3 pm and going to bed without really noticing it you’ll gain weight fast. Have some fruit or veggies ready if you regularly get hungry in the late afternoon or evening.
Get some exercise daily- exercise releases hormones which fight stress. A walk at lunch break would be a good start for losing weight after 40.
Fun and laughter reduces stress. Kids have a lot of fun (laughing 400 times a day on average). We adults tend to be way too serious (and laugh only 12 times a day). So, get some fun in your life and lose weight- isn’t that a great combination for women over 40?
Be very careful with substances that stimulate or relax to fight stress (caffeine, nicotine, over the counter meds, alcohol). Taken long-term they will disturb your metabolism and you’ll lose your natural feeling for the limitations of your body (like when to relax and when you are powerful and energized).

Fighting stress makes losing weight after 40 much easier.

Are you a woman over 40? Do you want to lose weight permanently?
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Ideal Weight for Women over 40

Perry Permann — Tue, 22 Dec 2009 23:19:08 +0000

The ideal weight for women over 40 is something many women over 40 are interested in- especially if they want to lose weight. Do you have a “dream weight”, a weight you’d like to have? There is a good change that this dream weight is either too high or too low compared to your ideal weight as a woman over 40. If your dream weight is below your ideal body weight, you’d like to be thinner as necessary and you are setting unrealistic expectations on your ability to lose weight. Losing that much weight won’t be healthy too. So, whenever you are setting a weight loss goal have your ideal weight for women over 40 on your mind.

Unfortunately, the ideal body weight for women over 40 is hard to calculate. Most of the formulas have shortcomings- for example not relying on scientific data but on estimations. Or giving unrealistic results. For example, the most commonly used formula on the internet to calculate the ideal body weight for women ((“Devine formula”, 1974) generates results for an ideal weight that is too low. The ideal body weight given by this formula is unhealthy and nearly impossible to achieve by dieting. For short women, the results of the Devine formula are close to having no body fat at all. To lose that much weight is physiologically impossible and will lead to failure in important body functions.

Our calculation here is based on the “Robinson formula” which gives much more realistic results and can guide you much better to lose weight. In addition, we’ve modified the formula to take age (over 40) and body frame (shape) into account. Generally, when we get older we store more body fat- this is to a certain extend a normal and natural process and the formula should reflect this fact. Second, people with bigger bone structure tend to have a bit more body fat.

You probably know your body frame well- if you’re in doubt use this simple method. Wrap your thumb and major fingers around the smallest part of your wrist:

Small frame: fingers overlap
Medium frame: Your fingers just touch
Large frame: Fingers don’t touch

Type in your data and calculate your result:

This should give you a guideline for your ideal weight as a woman over 40 and what could be a weight to reach for. It doesn’t mean you couldn’t weigh less- but for most of my readers getting to this ideal weight for women over 40 and keeping it permanently would be all they ask for.

Are you a woman over 40? Do you want to lose weight permanently?
Signup for your free, personalized “Lose Weight Permanently” program.
I answer your questions individually.
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How to Lose Weight- Calculate Resting Metabolic Rate

Perry Permann — Sun, 22 Nov 2009 10:35:58 +0000

If you’d like to know “how to lose weight?”, or better: how you can lose weight as a woman over 40, you need to know your starting position. I’m working with women over 40 and quite often I see them missing this important first step. Your starting position is the amount of calories you burn right now when you do nothing, or as it is called “resting”. So to know how to lose weight you need to calculate the resting metabolic rate.

Once you’ve calculated your resting metabolic rate you can calculate how many calories you should eat less to lose weight. To calculate the resting metabolic rate is really the starting point in answering the question “how to lose weight”.

There is an easy 5 step process to calculate the resting metabolic rate for women over 40 (it doesn’t work for men):

1) Know your weight in kilograms. If you know your weight in pounds calculate your weight in kilograms by dividing your weight in pounds by 2.2.

2) Know your height in centimeters. If you know your height in inches multiply your height in inches by 2.54.

3) Calculate your resting metabolic rate by

10 x your weight in kilograms + 6.25 x height in centimeters – 5 * your age in years -161

4) Adjust your resting metabolic rate by considering your activity level: light, moderate of heavy activity. If you have a desk job and have less than 6 hours of exercise per week, you are in the light category- that’s the category most women over 40 are in. If you spend your whole day walking and lifting light weights (e. g. doing household activities and taking care of kids) you are in the moderate category. Nearly nobody nowadays falls into the strenuous category: These are athletes training daily, or farmers in third world countries working with little to no tools. Usually these people do not need to lose weight anyway and the question “how to lose weight” never come up for them.

Most women over 40 I’ve worked with are in the light category, if you are unsure take this category.

Adjust your resting metabolic rate by multiplying with

1.4 for light activity level
1.6 for moderate activity level
1.9 for strenuous activity level

And you’ve calculated the resting metabolic rate, the amount of calories you can eat every day to keep your current weight.

Let’s see how this works out in a real-life example: Sarah is a woman over 40 (45 years old), her height is 5’4’’ and her weight 170 lbs. She is working mostly on a computer, and meets friends 3 times a week for some exercise. Let’s calculate the resting metabolic rate for her:

Weight in kilograms: 170 lbs / 2.2 = 77 kg
Height in centimeters: 5’4’’ = 64 inches * 2.54 = 162 cm

Resting metabolic rate: 10 * 77 kg + 6.25 * 162 – 5 * 45 – 161 = 1396
Adjust by light activity level: 1396 x 1.4 = 1955

To be on the safe side, I’d recommend to Sarah to stay below 1900 calories per day just to keep her weight.

Of course, since you want to know how to lose weight you need to take the resting metabolic rate only a starting point- the amount of calories you can eat on a daily basis is determined by your weight loss goals (how much weight you want to lose, and the date until you want to have reached your weight loss goal).

Many women over 40 skip these calculations, wonder why they can’t lose weight and ask themselves “how to lose weight?” It is necessary to get some conscious control about the amount of food you eat and the amount of food you can allow yourself to eat if you want to know how to lose weight.

Are you a woman over 40? Do you want to lose weight permanently?
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I answer your questions individually.
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How To Lose Weight- Step By Step System To Lose Weight

Perry Permann — Sat, 07 Nov 2009 20:20:15 +0000

Losing weight successfully is often hard for women over 40. If you’d like to find out how to lose weight the following step by step process will be helpful for you. It’s easy to do and will answer the question “how to lose weight?” fast.

Get clear on your why. Your reasons to lose weight, your motivation to lose weight are the foundation of your success and will carry you through all challenges you might face. So, in the first step the question “how to lose weight?” changes into “why do you want to lose weight”? Be very specific and find every day your personal top 10 reasons – they tend to change over time. As a woman over 40 you know yourself well enough to be able to state your reasons honestly.
When a spacecraft is sent to the moon, it is impossible to calculate the exact way it will reach the moon. The scientists calculate the basic way to go, and on the way to the moon the direction of the spacecraft is adjusted accordingly to where it is and where it is heading. Do the same with your program to lose weight. Instead of planning everything for months ahead adjust your program weekly. I recommend cycles of 6 days plus an “enjoy yourself” day when you do your review of the past 6 days and set sails for the next 6 days. The question “how to lose weight?” changes into “how to lose weight in the next 6 days?” what is much easier to manage.
We humans have this incredible gift of “consciousness”. We can be aware of what we are doing, what we should do and how good we are at following through. If you want to lose weight as a woman over 40 you need to be consciously aware of your starting position in the weight loss journey. This means to calculate your resting metabolic rate and how many calories per day you can eat without gaining any weight. In this step the question “how to lose weight?” becomes “what is my starting position to lose weight?”.
Now you need to make some decisions: How much weight would you like to lose, how long should it take and, if you have past experiences, how weight much can you lose per month. Women over 40 tend to have a dieting experience- use what has worked in the past to lose weight again. Transform this into a weight loss goal- and calculate the calories you’re allowed to consume on average per day. Once again, this is about gaining conscious control about what is going on. So, in this step the question “how to lose weight?” changes to “how many calories should I eat to lose weight?”
Calories calculated in the last step are an abstract number. From my experience with women over 40 who want to lose weight, the number itself does not help to lose weight. You need to translate that abstract number into real food and amounts of real food. Then you can decide: Am I able to sustain only eating that much for the next 6 days? If not, adjust your weight loss rate of step 4. In this step the question “how to lose weight?” changes into “can I commit to do what I need to do to lose weight?” and if you can’t commit changing your pace of losing weight.
Every day you will make a plan on what to eat and how much. For many women over 40 flexibility is very important and day-to-day planning helps best. For others having the 6 days planned out in advance works better. Find out what works for you and stick with it. So, in this step the question “how to lose weight?” changes into “what do I need to do today to lose weight?” Do the planning in writing and review how you could follow through daily in the evening before going to bed.
After doing this for six days, review the 6 days. The question “how to lose weight?” changes into “could I do what I wanted to do to lose weight for six days?” If your answer is yes, by all means, continue what you are doing. Never change something that’s working. If you could not follow through, go back to step 4, and adjust your weight loss rate for the next 6 days. You might look into your personal obstacles to lose weight as well. This tends to be a very important step for women over 40.
Then, make a plan for the next 6 days and start again.
On this seventh day you can eat whatever you want- but in moderation. You need to enjoy your food from the quality it has, not the quantity.

In this simple step-by-step process I’ve showed you the basics of how to lose weight. You might ask “what about exercise? Isn’t exercise important to lose weight?” You are right, exercise is important. But, I’m about what’s working in real life and problems and challenges I see when working with women over 40.I can’t go into the details here but I’ll give you the scoop about working out for women over 40 who want to lose weight: You shouldn’t exercise to burn calories- see the calories burnt as additional fuel to lose weight quicker. You should exercise for all the health benefits associated with it though.

We’ll add tools to do all the necessary calculations to this website, including a menu plan for 6 days in the near future. Make sure you leave me your email address on the top of this page to be informed when these tools become available.

I’d love to hear from you and what you think of this step by step approach. Leave me a comment below:

How to Lose Weight – Conquer Your Obstacles to Lose Weight Once and For All

Perry Permann — Tue, 20 Oct 2009 17:34:46 +0000

How to lose weight- many women over 40 have this question in their minds and it often feels for them as if the body develops a life on its own after age 40. Read on to discover the source of weight loss obstacles and learn how to lose weight.

Are you an honest person? Well, you’d probably say yes, and I hope you do. Now there are two types of honesty: The honesty with others and the honesty with ourselves. Admitting something to ourselves is often very hard to do- and that’s true for failures in losing weight and the reasons for these failures too.

Fact is: Many people wanting to lose weight have it all set up in the logical part of their minds. They know they need to exercise more, they know they need to eat fewer calories. The basics of how to lose weight are not rocket science to figure out. But when the next temptation comes they give in- and don’t do the exercise they wanted to, or eat food they didn’t want to eat.

Of course, this “giving in” does not come from the logical part of our minds. It’s all emotions that drive us and make us do things we consciously know we shouldn’t do.

Failures in weight loss, “falling off the wagon”, and “giving in” all come from the emotional side of the mind, not the logical. So to be successful at losing weight we need to get better in dealing with the emotional side of us.

Unfortunately, that’s not taught in school at all. Most of our lives we are only taught logical, factual stuff- and the emotional side of our human being is not addressed and developed.

When you’d like to know “How to lose weight” you have to look into the emotional side of your being too.

Food consumption is closely related to emotions. Especially our favorite foods give us tons of good emotions- that’s why we crave these foods. So to get all these good emotions, we

Eat foods we consciously know we shouldn’t eat (think: pizza, chips, ice-cream, sweets,…)
Eat when we are not really hungry or bored
Eat to relax and fight off stress
Eat too much in the evening
And so on…

If you want to live happily and lose weight permanently you need to develop the emotional side of you. Develop it in a way so your emotions support you, help you lose weight, and keep it off. That’s why it is so important to be aware of the role of emotions when you ask yourself “How to lose weight”.

I’ve read tons of books on weight loss and wrote hundreds of articles- it could even be thousands, I’ve lost track. And I always wanted to write a little, easy to understand book on the emotional side of how to lose weight. A book containing exercises to develop the emotional side of your persona in a way that your emotions support you in losing weight instead of being an obstacle to it.

And, as luck has it, there is already an easy to understand book available. It’s called “The Emotional Eating Solution” and contains all you need to develop the emotional side of you so your emotions support you to lose weight, instead of being an obstacle. If you want to avoid failing at weight loss, if you want to develop the emotional side of you, you need to get this:

The Emotional Eating Solution

The author is John Davenport and he has struggled with the emotional challenges of how to lose weight for a long time. Finally, he found what works – and I agree with him: It really works. I wouldn’t have written his book “The Emotional Eating Solution” differently. There are psychological studies showing that women are more vulnerable to emotional eating compared to men. Add to this the changes in the body of women over 40 and losing weight can become a huge challenge. This book “The Emotional Eating Solution” will help you. Get it right now
here.

P.S.: I do something crazy here. “The Emotional Eating Solution” is only $4.95 to try it, and comes with a 60 day money back guarantee. An unconditional money back guarantee, of course. You know what… I do something crazy here for my subscribers only: If you, for whatever reason, are not happy with the book, I’ll refund you the purchase price. That is in addition to the refund John will send you. I do this because “The Emotional Eating Solution” is a great book and deserves to be read by everybody serious about losing weight. So I back it up by my personal unconditional “Happiness Guarantee”. I’d like to make it easy for you and I respect my subscribers. And, since you’ve had read so much from me, you obviously want to work on yourself and overcome the obstacles to lose weight. Here’s the link again: http://www.emotionaleatingsolution.com/ebook.html.

Disclaimer: I’ve received this eBook from John Davenport for review. I’ve read it from front to cover- and I’m convinced it is very valuable. If you buy it, I might receive a commission. I consider this eBook as a very valuable contribution and I’m very confident in it’s value- if any information will helps you, this is it- see my P.S. above.

How to lose weight- Yoga helps women over 40 to lose weight

Perry Permann — Thu, 06 Aug 2009 11:52:52 +0000

How to lose weight- Yoga is a great way to lose weight and many women over 40 like Yoga exercises to lose weight.Yoga exercises combine strength training, cardio training and flexibility training. Additionally, exercising with Yoga reduces your stress level- all of that is important if you want to know how to lose weight.

Watch this video to know why Yoga is great to lose weight for women over 40 and how to lose weight with Yoga:

Are you a woman over 40? Do you want to lose weight permanently?
Signup for your free, personalized “Lose Weight Permanently” program.
I answer your questions individually.
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How to Lose Weight – Motivation, The Commonly Overlooked Secret to Lose Weight Permanently and Successfully

Perry Permann — Wed, 05 Aug 2009 13:35:17 +0000

When you think about how to lose weight do you usually think about exercise and eating right? That’s what we tend to think of when we think about how to lose weight- and these are all actions, things we do.

Actions and what to do are important. You will only see progress on the scale and in the mirror if you do the right things. But- you’ll not only have to do the right things once, you’ll have to do them until you’ve reached your weight loss goal. And, if you want to keep the weight off permanently, you’ll have to do the right things permanently.

That’s the point where weight loss efforts tend to fail. Many women over 40 put a lot of time and energy in doing the right things, make sacrifices- but can’t keep that up long enough, and certainly not permanently.

Did you ever start a weight loss program, but couldn’t follow through with it? Have you been unable to reach your weight loss goals? It’s commonly called “falling off the wagon” and is very frustrating- often women over 40 stop their weight loss program at this point and look for another program, thinking another program would be easier and answer their question “how to lose weight?”.

With the next program the circle repeats: Not being able to follow through, becoming frustrated and stopping the program. It all leads to “yo-yo dieting”.

There is an extremely important component in knowing how to lose weight, and that’s your motivation. Your motivation is what makes you do the right things, and if you want to do the right things long-term, you need to keep up your motivation long-term.

Traditional weight loss programs take your motivation for granted. Judging from what I hear from my subscribers, all women over 40, this is obviously not working- motivation needs to be renewed and refreshed all the time.

That’s why every session of my “Lose Weight Permanently” program starts with a look at your personal motivation.

If you want to keep your weight loss going, I encourage you to find every morning your personal 10 reasons newly why you want to lose weight- and keep them on top of your mind all through the day. It will help you in challenging situations and it will help you to do the right things- exercising and eating right, thus answering the question “how to lose weight?”

Are you a woman over 40? Do you want to lose weight permanently?
Signup for your free, personalized “Lose Weight Permanently” program.
I answer your questions individually.
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Women Over 40 – Who Else Wants to Lose Belly Fat and Get a Flat Stomach?

Perry Permann — Tue, 28 Jul 2009 10:09:32 +0000

Do you want to lose stomach fat? Do you want to get a flat stomach? Especially if you are a woman over 40 watch this video to learn how.

Are you a woman over 40? Do you want to lose weight permanently?
Signup for your free, personalized “Lose Weight Permanently” program.
I answer your questions individually.
Click here now.

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