Losing Weight After 40: How To Do It The Healthy Way

As we age, our bodies change in many ways. For women over 40, one of the common changes is weight gain, especially around the belly. It can feel like no matter how hard you try, the weight just won’t come off. But don’t worry—losing weight after 40 is possible, and it doesn’t have to be hard or unhealthy. In fact, it’s all about understanding how your body works and making smart choices about what you eat, how much you move, and how you treat your body.

In this blog, we’ll talk about how to lose weight in a healthy way, with a special focus on two important things: protein and the basic rule of weight loss—calories in versus calories out.

Why It’s Harder to Lose Weight After 40

Before we dive into how to lose weight, it’s important to understand why it can be harder after 40. As we get older, our metabolism naturally slows down, which means our bodies burn fewer calories at rest. Also, as women age, they lose muscle mass, and muscle helps burn calories. Hormonal changes, especially during perimenopause and menopause, can make it harder to maintain a healthy weight too.

But don’t get discouraged! Even though it may take a bit more effort, losing weight after 40 is totally doable. It’s all about making the right changes to your diet and lifestyle.

Understanding the Basics: Calories In Versus Calories Out

When it comes to losing weight, it all comes down to the simple rule of calories in versus calories out. This means that if you eat more calories than your body needs (surplus), you’ll gain weight. If you eat fewer calories than your body needs (deficit), you’ll lose weight.

A calorie deficit happens when you burn more calories than you take in. This can be achieved through a combination of eating fewer calories and moving more.

How Do You Create a Calorie Deficit?

Creating a calorie deficit is key to losing weight. Here’s how you can do it:

1. Track Your Calories: Start by keeping track of how many calories you’re eating each day. You don’t need to count every single calorie, but being aware of what you’re eating is important. There are many apps available, like MyFitnessPal, that can help you track your food. (Don’t obsess over this! You can learn to know your body and not have to track calories as long as you understand the basic principles.)
2. Eat Fewer Calories Than You Burn: This doesn’t mean starving yourself! It simply means that you should aim to eat a little less than your body needs to maintain your current weight. A good rule of thumb is to aim for a 500-calorie deficit a day, which will help you lose about one pound a week.
3. Exercise More: To burn more calories, increase your physical activity. This doesn’t mean you have to spend hours at the gym, but even small changes—like taking the stairs instead of the elevator or going for a walk—can make a big difference.
4. Don’t Aim for Fast Results: Losing weight too quickly can be unhealthy. Aim to lose weight at a steady pace—about 1-2 pounds per week.

The Lean Girl is a great place to learn about calories in versus calories out and the power of protein too.

The Power of Protein After 40

As we age, our body’s need for protein becomes even more important. Protein helps build and repair muscle, which is key to keeping your metabolism working well. Protein also helps keep you feeling full longer, which means you’re less likely to overeat.

Here’s why protein is especially important for women over 40:

1. Helps Preserve Muscle Mass: As we age, we lose muscle mass naturally. Eating enough protein can help slow down this process, making it easier to maintain muscle, which is important for keeping your metabolism strong.
2. Boosts Metabolism: Protein has a higher thermic effect than carbs or fats, which means your body burns more calories to digest protein. This helps increase your metabolism.
3. Keeps You Full: Protein helps you feel satisfied after eating, which reduces the chances of snacking or overeating. It helps regulate your hunger hormones, so you don’t feel as hungry between meals.

How Much Protein Do You Need?

The general recommendation for protein intake is about 0.8 grams of protein per kilogram of body weight per day for adults. However, if you’re trying to lose weight and maintain muscle mass, aim for 1.0 to 1.2 grams of protein per kilogram of body weight.

For example, if you weigh 150 pounds (about 68 kilograms), you would need around 68 to 82 grams of protein per day. This can be spread throughout the day in your meals and snacks.

Healthy Sources of Protein

Here are some healthy sources of protein to include in your diet:

• Lean meats like chicken or turkey
• Fish like salmon, tuna, or mackerel
• Eggs
• Greek yogurt and cottage cheese
• Nuts and seeds
• Tofu and tempeh
• Legumes like lentils, beans, and chickpeas
• Protein-rich grains like quinoa
• Protein powders (ideally plant-based) in smoothies

Smart Eating Tips for Losing Weight After 40

Here are a few additional tips to help you lose weight after 40 in a healthy, sustainable way:

1. Eat Whole, Unprocessed Foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. These foods are more nutrient-dense and will help keep you full longer.
2. Control Portion Sizes: It’s easy to overeat, especially with large portions. Use smaller plates, and be mindful of how much you’re eating. Eating slowly can help your body recognize when it’s full.
3. Drink Plenty of Water: Sometimes, thirst is mistaken for hunger. Drink water throughout the day to stay hydrated and help control your appetite.
4. Get Enough Sleep: Poor sleep can lead to overeating and weight gain. Aim for 7-9 hours of sleep each night to help regulate hunger hormones and give your body the rest it needs to function properly.
5. Stay Consistent: Consistency is key when it comes to losing weight. Make small, healthy changes that you can maintain in the long run. It’s better to make slow progress than to do something unsustainable.

Exercise and diet are both so important but remember that you can’t out-train a bad diet!

Conclusion

Losing weight after 40 is all about understanding how your body works and making smart choices. By creating a calorie deficit through balanced eating and regular physical activity, and by prioritizing protein to maintain muscle mass and boost metabolism, you can lose weight in a healthy, sustainable way. Remember, it’s not about perfection—it’s about making gradual, positive changes that will help you feel your best, both inside and out.

Start with small steps, stay consistent, and don’t forget to be kind to yourself during the process. Losing weight is a journey, not a race. With the right mindset, you can achieve your health and fitness goals and feel your best at any age.

If you follow the 80/20 rule, that will be beneficial too. If you eat healthily 80% of the time don’t worry about the 20% when you allow yourself treats. A healthy diet needs to be sustainable and not too restrictive. Any diet can work in the short term if it creates a calorie deficit. The trick is to learn to eat in an enjoyable, healthy way in the long term where you are not eating at a surplus.

Read next: The Best Way To Lose Weight Over 40

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