Middle-age spread is commonly blamed for the weight gain that can occur as people get older, but this does not mean it is too late for them to lose it, according to fitness training expert Nanci Hellmich.

In fact, says Ms Hellmich, middle-age women can still lose a significant amount of weight if they make the right changes and stick with them.

Recent research has found that women who make weight loss a priority, who write down what they eat and who prepare food at home when possible rather than eat out, are more likely to be successful in losing weight.

The researchers recruited 439 overweight or obese post-menopausal women with an average age of 57 and an average weight of 84 kilograms who were assigned to one of four groups: diet only, exercise only, diet and exercise, or no lifestyle changes.

After a year, the diet-and-exercise group had lost about 9.5 kilograms, the diet-only group eight kilograms and the exercise-only group just over two kilograms, while the control group did not lose a significant amount.

Personal fitness trainer Rich Leigh recommends that with healthy eating and exercise people can expect to lose between two and four pounds a week.