The Real Reason You’re Struggling with Weight Loss After 40

Let me guess…

You’ve tried eating less. You’ve tried moving more. You’ve tracked, measured, cut carbs, and forced yourself through workouts — only to feel like your body’s working against you.

If you’re a woman over 40, let me reassure you: You’re not doing anything wrong. You’ve just received advice that doesn’t fit this phase of your life.

Outdated Advice in a Modern World

Here’s the truth no one talks about:

That old “eat less, move more” strategy? It’s outdated and overly simplistic. In fact, studies show that around 75% of women over 40 struggle with weight loss through traditional methods. The wellness industry has spent years selling us quick fixes, fat burners, and restrictive meal plans, leaving us exhausted and confused. Now, as we age, our bodies have changed dramatically. Those same tired approaches simply aren’t cutting it anymore.

Changes After 40

So what is actually happening in our bodies as we age?

After 40, your body is doing exactly what it’s meant to do — but the rules have changed:

Hormonal Changes: Estrogen and progesterone levels fluctuate, affecting metabolism and fat distribution.
Muscle Loss: From age 30 onwards, women can lose up to 3% to 5% of muscle mass per decade.
Stress Impact: Increased stress can elevate cortisol levels, which is linked to weight gain and cravings.
Sleep Disruption: Women over 40 often experience lighter and less restorative sleep, impacting energy and cravings.
Nervous System Overload: Juggling multiple roles and responsibilities can lead to mental fatigue and stress.

The key? It’s not about trying harder. It’s about learning to work with your body, not against it.

What Actually Works Now

Now, let's look at what really helps:

Strength Training to maintain lean muscle and rev up your metabolism.
Eating Enough (especially protein) to energize your body and aid recovery.
Balanced Movement that accommodates your joints and changes in hormones.
Effective Stress and Sleep Management to keep your system in balance.
Mindset Shifts to help break the cycle of all-or-nothing thinking.

You don’t need to shrink yourself. You need to nourish and support yourself.

Embrace Strength Training

Strength training becomes vital after 40. It helps maintain lean muscle, which naturally decreases with age. Research indicates that incorporating resistance training at least two to three times per week can boost your resting metabolic rate by up to 7%. Simple bodyweight exercises or resistance bands can work wonders too, without needing heavy weights (although I strongly recommend picking them up!).

Eye-level view of a dumbbell resting on a gym floor

Nourish with Balanced Nutrition

Let’s focus on nutrition. It’s essential to eat enough — particularly protein. Imagine your body as a high-performance vehicle that needs quality fuel. Aim for about 1.2 to 2.0 grams of protein per kilogram of body weight daily, and prioritize whole foods. Make sure to balance your macronutrients and embrace healthy fats. Good nutrition supports recovery and vital energy levels throughout the day.

Focus on Balanced Movement

Movement should be enjoyable and sustainable. Opt for activities that feel good and support your joints and hormones, whether it’s yoga, Pilates, or brisk walking. The aim is to stay active, avoiding the mindset of pushing through every workout as if you’re training for a marathon.

Manage Stress and Improve Sleep

Stress management isn’t optional. Incorporate practices like meditation or deep-breathing exercises daily. Prioritize sleep by creating a calming evening routine to help your body relax. Quality sleep is crucial for regulating hormones and promoting overall wellness.

Shift Your Mindset

Mindset work is a cornerstone of this journey. Shift away from the all-or-nothing mentality. Understand that small, consistent changes lead to meaningful results over time. Celebrate every bit of progress, no matter how minor. Show yourself the compassion you deserve.

The Ripple Effect of Support

Once you start these practices, you’ll notice changes radiating through all aspects of your life — physically, mentally, emotionally, and even socially.

Final Thoughts

Ditch the outdated “eat less, move more” mantra that no longer serves you. Instead, honor the changes your body is undergoing after 40. Learn to partner with your body by focusing on strength training, balanced nutrition, mindful movement, effective stress management, and positive mindset shifts.

You have everything you need to succeed — it’s time to embrace yourself and enjoy this vibrant chapter of your life. Remember, it’s not about shrinking; it’s about thriving.

It’s Time to Stop Starting Over.

If you’re over 40 and tired of the all-or-nothing cycles with your health, I’ve created something just for you.

The Strong Start Series is a free 5-day email experience that gives you the tools to reset your mindset, move with intention, fuel your body (without restriction), and reconnect with the strongest version of YOU.

Because after 40, it’s not about doing more. It’s about doing what actually works.