Bangalore: Losing weight after you are forty is more difficult because the body's metabolism starts slowing down well before that age, medical experts say.

"Among women, hormonal problems and nutritional deficiencies can also contribute to faster weight gain around forty. For some, it is a problem of heredity. Wide hips run in some families. For those who have not been into regular exercise till then, we have special programmes'' says Natasha Singh, a health club trainer.

Busy schedule

For many, especially women who have to take care of their home, finding time to go to a gym becomes difficult.

Fitness trainers are now of the view that three days of exercise sessions at a gym or health club and 30-45 minutes of brisk walking or jogging on other days are enough to speed up the metabolism and burn up extra calories.

You need to check with your doctor before setting out on an exercise regime, especially if it involves aerobic activity that raises the pulse rate, or lifting weights that may place additional strain on muscles, ligaments and joints.

Nutritional supplements

"Those with hypertension, diabetes or other ailments need to go slow. There are activities specially suited to them too. Diabetics should check with their specialist and avoid the risk of rapid fall in blood sugar levels. Even for otherwise healthy persons, we recommend nutritional supplements and plenty of fluids before and after working out," says Ms. Natasha.

Health clubs, which have special sessions for women, have gone to the extent of providing TVs where clients can watch their favourite programmes while working out. So missing their daily dose of soaps can no longer be an excuse. Trainers for women also know their anatomy better and the type of exercise best suitable to certain times of the month, and also difficulties such as stiff joints and bone density loss faced by older women. Many doctors say that exercise actually prevents or minimises the problem of brittle bones to which women are more prone to.

Calories

"While fat packs more calories than proteins or carbohydrates, a certain quantity of fat in the diet is essential. But carbohydrates are generally lower in calories," says a nutritionist. Cutting down on total calories without losing out on good nutrition is what she recommends.

© Copyright 2000 - 2009 The Hindu