Losing weight after 40 - is this impossible?

I know for a lot of women it can feel like NOTHING works - and then you start to panic and you’re tempted to do something drastic.

Well, today we’re going to troubleshoot. We’re going to look at the biggest factors that impact weight loss for women over 40 and you’ll come away with some clear ideas on what you should do moving forward.

Doing all the “right” things…

Imagine this—you’re doing all the “right” things. You’re hitting the gym a few times a week, cutting back on carbs, and even skipping the late-night snacks. But somehow, the scale won’t budge.

Sound familiar? You’re not alone.

So many women over 40 feel like their body has completely changed overnight. What used to work no longer does, and it’s beyond frustrating. But here’s the good news: it’s not your fault. Your body is different now, which means your approach needs to be different too. Let’s troubleshoot this together!

After 40…

After 40, hormonal shifts, muscle loss, and metabolic changes make weight loss more challenging—but not impossible.

Instead of drastic diets or punishing workouts, let’s focus on the four key areas that truly move the needle.

1. Daily Physical Activity: Prioritizing Muscle Mass

• Why it matters: Muscle is your metabolism’s best friend. It helps counteract the effects of lower estrogen and keeps your body burning calories efficiently.
• What to do:
  • Strength training at least 2-3 times per week to maintain and build muscle.
  • Daily movement—don’t just work out for an hour and then sit all day. Walk, stretch, stand whenever possible.

2. Eating for Fuel & Energy (Not Restriction!)

• Focus on “PRO’s” – Protein & Produce: Meals should prioritize high-quality protein and fiber-rich veggies.
• Reduce added sugars and alcohol: Your body doesn’t process these as efficiently in midlife, making weight loss harder.
• Follow the 90/10 rule: 90% of meals should be whole, nutrient-dense foods; 10% can be indulgences you enjoy guilt-free.

3. Managing Daily Stressors

• Chronic stress = weight loss roadblock: Stress hormones like cortisol make it harder to shed fat, especially around the belly.
• Unchecked stress can lead to:
  • Adrenal fatigue, inflammation, and joint pain.
  • Blood sugar imbalances that contribute to insulin resistance.
  • A sluggish metabolism and chronic fatigue.
• What to do:
  • Daily stress management techniques like deep breathing, meditation, or short outdoor walks.
  • Prioritizing rest and recovery just as much as workouts.

4. Prioritizing Sleep for Weight Loss

• Why it’s crucial: Poor sleep affects motivation, energy levels, and hunger hormones.
• Research-backed insight: Women who consistently sleep fewer than 5 hours per night are more likely to struggle with weight, even when diet and exercise remain the same.
• What to do:
  • Set a consistent sleep schedule.
  • Reduce screen time before bed.
  • Optimize your sleep environment—cool, dark, and quiet.

Proof That this Solution Works and Takeaways

I recently had a conversation with a client that’s 43 years old, and really struggling with fat loss. She told me “I feel like I’m doing all the right things!” And she definitely had gotten FAR more consistent with her eating habits and she was a really good sleeper. But digging deeper, she was dealing with family stress every single day that was making her feel constantly tense, AND she got her workouts done, but then sat at a desk all day long.

So after implementing 3 daily relaxing strategies and encouraging her to move more, she finally started to see things budge.

Losing weight after 40 isn’t about working harder—it’s about working smarter. Which of these four areas do you think needs your attention the most right now?

More Resources & Links

Listen to Episode 356. Is Stress Silently Killing You?

Listen to Episode 376. Is Sugar Really That Bad?

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