Here’s the truth: as you get older, your body changes. That means the approaches you took in your 20s to lose weight may not work anymore. It’s not that they don’t work — they do. But they don’t work as well. It’s like getting a new phone. The old one worked just fine, but it was slow and clunky compared to the new one.

The good news is that it’s never too late to begin the journey of weight loss. But if you’re over 40, you’ll need to approach it differently than you did in your 20s. In today’s blog, I will share several steps to still lose weight in your 40s.

As we age, our bodies change in many ways. You may be more active or less, but the way you approach your weight loss changes too.


In your 20s:

You’re more likely to have an active lifestyle. Weight loss is all about eating less and exercising more.

In your 30s:

You’re more likely to realize that food is not the problem — it’s what’s going on inside your body that makes it hard to lose weight. You may find yourself struggling with chronic fatigue or hormone imbalances. For these reasons, you’ll need to pay attention to your health as much as losing weight.

In your 40s:

There are a lot of things in your 20s that you can’t do in your 40s. You can’t stay out till 2 a.m., you can’t drink as much, and you definitely can’t eat whatever you want.

Your metabolism slows down as you age, so eating fewer calories won’t automatically lead to weight loss. You need to eat less AND exercise more than when you were younger. You might have more muscle mass than when you were younger, so even though you weigh the same as when you were 20, your body fat percentage is higher (and thus makes it look like you’re fatter). Your body doesn’t burn fat as efficiently anymore because of reduced insulin sensitivity and lower levels of growth hormone (GH) — both of which are hormones released after eating carbs or exercising (which helps with fat burning).


As a result, if you are trying to lose weight when you are in your 40s, you may have to try some new strategies to achieve success. Here are some tips that can help:

  1. Eat small meals throughout the day to help maintain your blood sugar levels and keep hunger at bay. Skipping meals can cause your body to store fat instead of burning it off for energy. Try eating five small meals a day so that you never go hungry or have low blood sugar levels. Remember to Eat breakfast everyday. It may sound obvious, but many people at this age skip this meal because they’re on-the-go in the morning–and then they eat too much later in the day when their blood sugar gets low from skipping breakfast! That’s why it’s so important: eating something small but nutritious helps keep hunger at bay until lunchtime arrives without making you feel heavy or sluggish afterward like carbs do after lunchtime snacking does!
  2. Try eating more protein and fiber-rich foods, they will fill you up while providing important nutrients and vitamins. Protein is a building block for muscles, skin, hair and nails. It’s also important for immune system function and hormone production. Protein is a better choice than carbs for energy because it takes longer to digest in your body which means that you’ll feel full longer after eating it! The National Institute on Aging recommends that people over age 50 get 1 gram of protein per kilogram (2.2 pounds) of body weight each day–that’s about 65 grams for most men and 50 grams for most women who are active at least 30 minutes a day five days per week
  3. Drink plenty of water throughout the day. Water helps flush out toxins from your body and keeps things moving through your digestive system. “When older people aren’t drinking enough water, they often suffer from dehydration and low blood pressure,” says Dr. Steven Kipnis, an associate professor of medicine at Harvard Medical School and director of preventive cardiology at Brigham and Women’s Hospital in Boston. Also, water can help reduce hunger pangs and keep you from overeating.
  4. Exercise regularly. Exercise is an important part of any weight loss plan no matter what age group you fall into, but it is especially important for those over 40 years old as it helps build muscle mass which burns more calories than fat does at rest (even if it doesn’t appear that way). It also improves circulation so that oxygen and nutrients can reach all parts of your body more easily, helping you recover faster from workouts or daily activities such as walking up stairs or bending over.
  5. Choose nutrient-dense carbohydrates over empty calories. When you’re trying to lose weight, it’s important to choose nutrient-dense carbohydrates over empty calories. Nutrient-dense foods contain a high amount of nutrients and vitamins in relation to their calorie count. This means that they are low in fat and sugar, but high in fiber and other beneficial vitamins and minerals. Nutrient dense carbs include whole grains such as brown rice or quinoa; fruits like berries (blueberries!), oranges or apples; vegetables like broccoli or kale; legumes like lentils or kidney beans; nuts/seeds like almonds or chia seeds – these are all good choices! You can also try adding some spices such as cinnamon which will help stabilize blood sugar levels so you stay fuller longer between meals! On the other hand…empty calories refer mainly towards processed foods that are high in sugar & fat but low on any nutritional value whatsoever! These include cakes/pastries/pies etcetera along with fizzy drinks/sodas etcetera too – avoid these at all costs!
  6. Eat healthy fats to boost energy and immunity. As you age, your body loses its ability to regulate blood sugar and insulin. This can lead to weight gain and diabetes. Fat stimulates the production of leptin, which regulates appetite and tells us when we are full. Fats also help you feel full longer than protein or carbs do because they take longer for your body to digest. Choose low-fat dairy products or non-fat yogurt instead of full-fat versions. Choose low-fat options whenever possible. Cook with olive oil, canola oil and other liquid vegetable oils instead of butter or margarine when possible. Your brain needs healthy fats for optimal health; these include omega-3 fatty acids found in salmon, walnuts and flaxseed oil; monounsaturated fats from olive oil (and other foods like avocados); saturated fats from coconut oil and grass-fed beef plus cholesterol found in egg yolks and butter/ghee (clarified butter).


With these tips, you will be able to lose weight even in your 40s. Remember that your body is different from when you were younger and so it may take some time for things to click. But if you keep at it and stay motivated, then eventually everything will fall into place!

Regardless of what stage in life you currently are, remember that the weight loss journey takes discipline and guidance. No age is ever too late. 


Ready to start the change? Click here to book your discovery call and watch our free masterclass on weight loss for women with Rita today.