Some things come with the privilege of getting older — more wisdom, more birthdays, more stories to tell. But with age comes weight gain.
Some things come with the privilege of getting older — more wisdom, more birthdays, more stories to tell. But with age comes weight gain.
Losing weight after 40 can be tricky, especially for women. Your metabolism, hormone levels, and daily schedule may be working against you, but weight loss is still achievable.
Eating nutritious foods, getting more movement, prioritizing sleep, and adopting some healthy habits you might not have thought of — cue the intrigue — can help you reach and maintain a healthy weight no matter your age.
Read on for everything you need to know about losing weight in your 40s and beyond.
Losing weight can be challenging at the best of times. But after the big 4-0, a few more challenges pop up, making weight gain common and weight loss harder.
Here’s what we’re working with.
In your 40s, you may start to experience perimenopause (the transition period before menopause) or menopause itself.
During this time, estrogen levels decline, which can disrupt hunger hormones. It’s thought that menopausal women experience more intense hunger signals, which can lead to eating more food than usual and gaining weight.
But that’s not all.
A drop in estrogen can also lead to belly fat gain. Hormonal shifts can change where your body stores fat, making it prefer the belly area instead of your thighs and butt.
As you age, you lose lean muscle mass. This isn’t just bad news if you want to look toned. Losing muscle decreases your resting metabolic rate — how many calories you burn at rest.
If you start burning fewer calories but consume the same amount of calories as usual, you may end up gradually gaining weight.
As you get older, you might start doing less exercise and moving less in general — whether that’s due to joint pain, low energy, or being busy in your 40s and up.
Moving less means you’re burning fewer calories and potentially losing muscle, which can contribute to weight gain.
Sleep disruptions can happen at any age, of course, but they’re common as you get older.
If you’re going through menopause, you might experience night sweats and insomnia. And even if you’re not, health issues like back pain or sleep apnea may crop up with age and disrupt your nights.
Sleep deprivation can make you feel hungrier, gain weight, and zap any motivation to exercise or make home-cooked meals.
Now that the biology lesson is out of the way, it’s time for the good news: Weight loss after 40 is possible.
Here are some things to consider before you get started:
Set realistic goals. No matter your age, setting a weight loss goal can keep you motivated. But you want that goal to be achievable. Reach out to a healthcare professional to find out what a healthy weight would be for you, or use our body mass index (BMI) calculator for an idea of what to aim for.
Don’t rush it. It’s understandable to be impatient about weight loss, but slow and steady is the way to go. Losing one to two pounds a week is generally considered healthy and sustainable.
Go easy on yourself. Your 40s (and 50s, and 60s, etc.) can present unique challenges that make weight loss harder. Maybe you’re working longer hours or taking care of aging parents and a young family at the same time. Middle age can be a busy, stressful life stage, and this can impact your weight loss journey. Cut yourself some slack and don’t worry if you struggle sometimes. Keep at it.
Think about your limitations. Whether it’s aches and pains, menopause symptoms, or prediabetes, aging can throw you some curveballs. Consider reaching out to a healthcare provider for support and treatments if any issues get in the way of your sleep or ability to exercise. A professional can also recommend the best type of diet and exercise for your circumstances.
The steps to take to lose weight at 40 or older look similar to how you’d lose weight at any age. The key principles stay the same.
With that said, here’s how to lose weight in your 40s and beyond.
While the amount of veggies you should eat depends on your gender, age, physical activity, and other factors, the average recommended amount is two to three servings a day.
Only about one in 10 adults gets this amount, but maintaining a healthy weight often calls for eating more vegetables.
Aim for a variety of colors in your produce, from dark leafy greens to red bell peppers and orange carrots. Starchy vegetables are good too — think beans, peas, sweet potatoes, and lentils.
How this helps: The fiber and nutrient content in vegetables can help you feel full without overeating and power you through your workouts. Fresh fruits are great too.
You certainly don’t have to deprive yourself of carbohydrates to lose weight after 40. In fact, cutting out carbs completely can lead to fatigue, constipation, and irritability.
Carbs are great for overall health, energy, and wellness — especially whole-grain carbohydrates.
Instead of banishing carbs, choose whole grains such as:
Whole-wheat bread
Rye
Barley
Quinoa
Brown rice
Oatmeal
How this helps: You need carbs for energy, but not all are created equal. Choosing complex carbs (whole grains) instead of the simple, sugar-laden variety can give you energy to work out, plus essential nutrients and fiber.
Adding more whole foods to your meals and healthy snacks can help in your journey of losing weight after 40.
Besides vegetables and whole grains, aim to eat more:
Lean protein like chicken, turkey, and tofu
Seafood
Nuts and seeds
Unsaturated healthy fats like avocado and olive oil
To put it bluntly, the more processed, refined, or sugary foods a person eats, the more likely age-related health conditions are to develop.
BTW, there’s no one best diet plan for losing weight over 40 (or even below 40). But here’s a weight loss diet plan if you’re looking for some meal ideas. If you need personalized advice, consider working with a registered dietician nutritionist.
How this helps: Whole foods are full of fiber and nutrients. They can help you feel full, provide energy, and potentially reduce cravings for less-healthy foods.
There are numerous benefits to working out, whether it’s a bike ride, HIIT (high-intensity interval training), or walking. But beyond keeping you strong and helping you live longer, daily movement is important when losing weight at 40 or older.
Aim for at least 150 to 300 minutes of moderate exercise each week (that’s about 20 to 40 minutes a day). But start where you’re at and slowly work up to a higher activity level.
As your fitness increases, you may want to aim for more exercise than this to aid weight loss.
In addition to aerobic exercise like cardio (anything that gets your heart rate up), strength training two or more days a week is also encouraged. This can boost your weight loss efforts and offset any age-related muscle loss. Again, do what you can until you’re ready to increase your movement.
We’ve got a suggested weight loss workout plan to get you started.
How this helps: Moving your body daily with light cardio and resistance training can help burn body fat, build muscle, and keep your blood pressure in check — all keys to a healthy weight loss plan.
Walking is a great place to start, and every step counts. Our blog has insight into how many steps a day you need to lose weight.
Not only is sleep sublime, but getting more shut-eye is another method of how to lose weight after 40.
A study published in 2021 found that people with irregular sleep schedules, poor sleep satisfaction, and late sleep timing (when your internal sleep-wake cycle, aka circadian rhythm, is off) lost fewer pounds than others in a year.
To reach the recommended seven to nine hours a night, try improving your sleep habits by:
Upgrading your sleep environment (think black-out curtains or breathable bedding)
Limiting screen time before bed
Following a regular sleep schedule
Avoiding large meals before bed
These tips are important for anyone, but especially for those over 40 who might have more sleep disruptions than the spring chickens.
How this helps: Sleep and weight loss affect each other because poor sleep messes with your hunger hormones. Getting good shut-eye can help you make better food choices throughout the day and stick to healthy portion sizes.
Beyond the steps above, there are some additional strategies to keep in mind when trying to lose weight.
Drinking more water can help you feel fuller and stay hydrated for exercise.
If you’re struggling with hunger, try drinking a glass or two of water before meals. Research shows this can suppress your appetite and aid weight loss.
There’s no real set amount of water to aim for. But you should drink when you feel thirsty and drink more if your pee isn’t clear or light yellow (dark yellow is a sign of dehydration).
Drinking less alcohol can help you reduce your calorie intake, get better sleep, and stay motivated to stick to your new healthy habits.
A 2016 study of participants with excess weight or obesity found that alcohol lowers inhibitions and could lead to overeating. Those who drank less were more likely to lose weight.
How much is okay? Moderate alcohol consumption for women is no more than one drink a day.
You might find your stress levels are higher in your 40s and above than they’ve ever been before. However, long-term stress can cause a spike in stress hormones like cortisol, which can lead to weight gain.
Stress hormones can increase hunger pangs and cravings for foods high in fat or sugar. Stress can also cause sleep problems and lead to emotional eating — and you may not feel like working out after a frazzled day in the office.
To handle stress, try:
Meditation or mindfulness
Getting out in nature
Regular exercise
If these lifestyle adjustments aren’t helping, consider speaking to a mental health therapist.
Weight loss medication can help you reach your goals by reducing your appetite and helping you feel fuller for longer. They come in daily or weekly injections or daily pills.
Medications include:
Semaglutide (Ozempic®, Wegovy®, compounded semaglutide)
Tirzepatide (Mounjaro®, Zepbound®, compounded tirzepatide)
Topiramate (Topamax®)
Most of the time, you’ll need a certain BMI or weight-related health condition to qualify for weight loss medications.
If you’ve hit menopause, or it’s on the horizon, hormone replacement therapy may help reduce symptoms that could make weight loss harder — like sleep issues.
Research also suggests that hormone replacement therapy might decrease how much body fat you gain during early menopause.
Speak to your healthcare provider to find out if it’s right for you.
Now you know how to jumpstart weight loss after 40, it’s time to bring us back down to earth.
Moving toward a healthy weight is a good thing for your overall health, but there are a few safety considerations to keep in mind.
To reduce your risk of falling or injuring yourself while exercising, ease yourself in and slowly increase how much movement you do.
This goes for any age, really. But we become more susceptible to injury as we age. Why? As bones and joints grow weaker, you can develop mobility issues and lose muscle.
Getting expert advice can help here. A healthcare provider or personal trainer can recommend the best exercises to do for your age and health circumstances.
Get more advice in our guide to the recommended exercises by age group.
It’s not always easy to know how to lose weight at 40. But the fundamentals of weight loss for women over 40 are mostly the same as other adults: Prioritize eating whole foods, do more movement, and get enough sleep.
It can take time, and it can be challenging. But remember, it’s never too late to take charge of your health, build new routines, and get to a healthy body weight.
If you’re curious about medication for weight loss, talk to a healthcare provider for medical advice and to explore your options. And if you’re interested in weight loss treatments online, our women’s health platform is an excellent place to start.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.