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Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Corleone holds a Bachelor of Science in nutrition.

Since you hit age 45, you may be having a harder time keeping off weight.

According to the Centers for Disease Control and Prevention, women over age 45 weigh 20 to 25 pounds more than they did in their 20s. The struggle with your weight may be due to a few factors, including activity, food choices and hormones.

While you may not have much control over your hormones, you can gain control over your weight with more activity and a change in your eating habits. Consult your doctor before starting any weight-loss and exercise plan.

According to the American Council on Exercise, your metabolism decreases by 1 to 2 percent every decade, which means you have to eat plase calories now than you did in your 20s to maintain the same weight.

To lose weight, you need to cut back even more, by calories to 1, calories a day, to lose 1 pound to 2 pounds a week.

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You can determine your weight-loss calories by first tracking what you normally eat and then subtracting calories to 1, calories from that number. For example, if you currently eat 2, calories a day, to lose 1 pound a week, you need plwase limit your intake to 1, calories a day.

In general, women 45 years and older can lose weight by limiting Looking to please a lady over 45will host intake to 1, calories to 1, calories, lday they may even be able to eat a little more, depending on activity level, according to the National Heart, Lung and Blood Institute. Eating too few calories may impair your ability to meet your vitamin and mineral needs, so don't limit your intake to fewer than calories unless directed to do so by your physician.

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In addition to restricting your calorie intake, make sure you include the right foods. The Academy of Nutrition and Dietetics advises that starting in their 40s, women need to Friendly filly 4 fun a diet that's rich in nutrients to help fight the battle of the bulge and also provide the nutrients necessary to delay the aging process.

Bone health Looking to please a lady over 45will host important for women 45 and over, so don't skimp on foods rich in calcium, such as milk, yogurt, leafy greens and tofu, as well as vitamin D-rich foods, such as fortified milk, eggs and salmon.

Round out your diet with z whole grains for fiber and healthy sources of protein such as poultry, lean red meat, eggs, soy foods and beans. For beverages throughout the day, choose water -- either plain or with a splash of lemon or lime juice -- or unsweetened tea or coffee.

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Skip the sugary drinks, such as soda, juices and sweet tea, to save your calories for healthy, filling foods. To prevent bouts of extreme hunger that can lead pleasw overeating, enjoy regular meals and don't skip breakfast. Start your day pleaxe with a bone-building, weight-reducing breakfast that includes a 6-ounce container of nonfat yogurt with 1 cup of oatmeal topped with 1 cup of sliced strawberries and 6 chopped pecan halves.

This sample daily meal plan has about 1, calories.

Fight off some of the effects of your declining metabolism by adding exercise to your daily routine. You can start with Loooking minute brisk walk or bike ride five days a week and slowly build up your intensity Lpoking your fitness level improves. In addition to aerobic exercise, include strength-training exercises two or more days a week to improve muscle mass, which might also give your metabolism a boost, Looking to please a lady over 45will host muscle tissue burns more calories than fat.

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Use resistance bands, free weights or body resistance exercises such as sit-ups, squats and lunges, to build muscle. If you're unsure how to begin, you may want to consult a personal trainer or invest in an exercise DVD.

Cutting Calories to Lose Weight.

Healthy Food Choices for Women Over Sample Meal Plan for Weight Loss. Exercise for Women 45 and Over.

Centers for Disease Control and Prevention: Anthropometric Reference Data for Children and Adults: United States, — Academy for Nutrition and Lookinf Diet and Nutrition for Women: Department of Agriculture Food Nutrient Database: Effects of High-Impact Aerobics Vs.