Lifestyle tips for losing weight after 40

When we're young, it feels like we can eat whatever we want, drink as much as we like, and rarely exercise without seeing the number on the scale change.

As we get older, though, changes to our body composition and hormones make weight gain more common — and losing weight after 40 can become harder, too.

But that doesn't mean it's impossible. There are plenty of lifestyle changes you can make to work towards a healthy weight (whether you're 30, 40 or 50), like improving your diet, lifting weights, eating mindfully, and more.

If you're struggling to lose weight after 40 and need help, we've got you covered.

In today's article, we're breaking down why weight gain is common with age and why losing weight after 40 becomes increasingly difficult. Plus, we've got some tips and tricks to help you kickstart your weight loss journey.

Why is it common to gain weight after 40?

Many people notice they gain weight in their 40s or struggle to maintain their weight.

If that's your case, this is likely because your metabolism has started to slow down as you get older, which means you're burning fewer kilojoules and breaking down food differently [1].

As you hit middle age, weight management becomes harder and harder. Why? Because around the 40-year mark, you start to lose muscle mass, and that loss continues as you age.

Plus, hormonal changes — like producing less oestrogen — mean you tend to experience more fat accumulation, particularly around the midsection, a.k.a. you might notice more belly fat.

Aside from hormonal changes and a slowing metabolism, it's common to gain weight after 40 because physical activity is generally decreased. You're likely working more, consuming more kilojoules, and possibly not moving around enough, which can all contribute to weight gain.

Why can it be hard for women over 40 to lose weight?

On top of weight gain being common after 40, losing weight after 40 can become harder. The eating habits you once had in your 20s and 30s — like eating whatever you like and not gaining much weight — tend not to work as well as you get older.

Oestrogen is one of the hormones responsible for fat distribution, muscle mass, and muscle strength. Your oestrogen levels actually peak when you're in your 20s and, by the time you're 50, they may have declined by as much as 50% [2].

As women enter their 50s (and their bodies go through the usual changes associated with menopause), low oestrogen levels can change the way the body stores fat, and contribute to lower muscle mass, less energy (which often translates to less exercise), and weight gain.

Essentially, this means it's harder to burn kilojoules.

Another hormonal change that can make weight management harder after 40 is leptin — sometimes called the hunger hormone. Leptin helps inhibit hunger and regulate energy balance so that your body doesn't trigger its hunger responses when it doesn't need energy [3].

It's also directly related to body fat and helps the body maintain weight. Leptin production also decreases with age, and if the body doesn't have enough leptin, it can trigger increases in appetite and food cravings [4].

5 things that can help you lose weight after 40

Losing weight after 40 can be difficult, particularly when so many changes are happening in your body.

But try not to get discouraged, because there are several things you can do to support your weight loss efforts.

1. Set SMART goals

One of the best ways to achieve any goal is to follow the SMART framework.

Specific

You want to make sure your weight loss goals aren't too generic or broad. Rather, they should be specific and tailored to you, like setting your ideal healthy weight number.

Measurable

To track the progress of your weight loss, you need to define how you're going to measure your achievements. You could:

• Look at the number on the scale
• Measure your body mass index (BMI)
• Take body measurements
• Keep a food diary to measure your kilojoule intake and workout routine

Achievable

If you want to accomplish your weight loss goals, they need to be realistic. This doesn't mean your goals can't be challenging — in fact, they should be, but not so challenging that you give up after a few days or weeks.

Relevant

Your goals should also matter to you, so you stay motivated.

Think about why you want to lose weight. Maybe you want to support your heart health, feel more confident, or regain mobility.

Whatever it is, get clear on the 'why' behind your weight loss goals.

Time-bound

Your goals should also have a time frame that is fair and reasonable to keep you consistent and motivated, and to help you actually achieve them. Keep in mind that, on average, people tend to lose about 0.5–1 kg per week, so that can be a good place to start.

Now that you know what SMART goals are, let's put them together. Instead of setting a broad goal like "I want to lose weight", your new and improved goal could be:

"I am going to lose 10 kilos by April 2027. To achieve this goal, I am going to cut out processed foods and fried foods and focus on a healthy diet with foods like lean protein, whole grains, and healthy fats. I'm going to exercise three times a week with resistance training exercises. To track my weight loss journey, I will measure my kilojoule intake with a food diary and weigh myself once a week."

2. Follow a balanced diet

A balanced, healthy diet is one of the best ways to support weight management after 40 (and to support a healthy weight at any age).

According to the Australian Guide to Healthy Eating, that means eating a variety of foods from each of the five food groups:

• Vegetables and legumes/beans
• Fruit
• Grains (mostly wholegrain and/or high-fibre varieties)
• Lean meats and poultry, fish, eggs, tofu, nuts, seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives (mostly reduced fat) [5]

Portion control is also important when working towards weight loss, so make sure your veggies are taking up half your plate, and whole grains and lean proteins are taking up a quarter.

Additionally:

• Reduce the number of processed foods in your diet
• Swap high-kilojoule coffee drinks for a standard coffee, like a long black or cappuccino
• Be mindful of empty kilojoules (you know, the glass of wine at the end of the day or the vegetable oil you used to cook dinner)
• Engage in mindful eating when consuming your meals each day
• Reduce alcohol intake, particularly if you're in perimenopause, as research suggests that even moderate alcohol consumption can hinder the benefits of lifestyle changes for premenopausal women working on weight management [10]

3. Get enough sleep and manage stress

Not getting enough sleep and navigating chronic stress can contribute to weight gain and make weight management harder. Research suggests that sleep deprivation can lead to metabolic dysregulation, and not getting enough sleep is also associated with changes in how the body responds to carbohydrates [6].

Plus, sleep deprivation can disrupt your circadian rhythm, which can lead to weight gain [7].

Stress hormones like cortisol also play a role in weight gain, because when you're stressed, your adrenal glands release adrenaline and cortisol, which then release glucose into your bloodstream [8].

So, if you've got chronic stress and you're working on weight management, triggering the body's relaxation response through breathing exercises is one way you can reduce stress levels.

4. Exercise consistently

Regular exercise is one of the best things you can do for weight management and your overall health. Alongside a healthy diet, exercise is great for burning kilojoules and maintaining muscle mass, and it can also reduce stress levels and support better sleep.

If you've got a busy schedule or you're just getting started, try to implement 30 minutes of exercise per day, whether that's walking, swimming, doing Pilates, engaging in bodyweight exercises, or weight training [9].

The best way to stay consistent with your exercise routine is to find something you actually enjoy doing.

Try, as well, to incorporate more incidental exercise into your day as a way to keep moving, by doing things like:

• Taking the stairs instead of the lift
• Walking the dog
• Gardening or mowing the lawn
• Taking the kids to the park
• Parking further away from your destination
• Taking walking meetings
• Standing up during phone calls
• If you have a desk job, taking regular breaks to stretch

5. Consult a healthcare professional

Losing weight after 40 can be a real challenge, and sometimes it might feel like the cards are stacked against you. If you've tried mindful eating, followed diet tips, and adjusted your kilojoule intake, and nothing seems to be working, it may be time to get professional help.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, optional health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Ready to see if Juniper is right for you? You can check your eligibility here.

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