Do you struggle to lose weight as a woman over 40? If so, you’re not alone. Many women find it harder to shed the extra pounds once they hit their 40s, 50s, and 60s. It can be frustrating—especially when you’re doing everything right but not seeing results in the mirror. But the good news is, there are specific strategies designed to help women in this age group lose weight successfully.
In today’s blog, we’re going to reveal the five main reasons why women over 40 struggle to lose weight and what you can change to finally see the results you deserve. These are the same strategies that have helped over 6,000 women drop 1-2 dress sizes, fit back into their favourite clothes, and feel confident in just 12 weeks.
If you’re wondering how to kickstart weight loss after 40, keep reading. This post will show you exactly what to do to see real progress.
1. The Wrong Type of Exercise
One of the biggest reasons women over 40 struggle to lose weight is that they’re often doing the wrong types of exercise for their age and hormonal situation. A lot of people think that if they push themselves harder, they’ll lose weight faster, so they turn to high-intensity exercise like spinning, running, or cardio-heavy gym classes.
But here’s the problem: intense exercise is a source of stress on the body, and for women over 40, this can work against you. When you’re in your 40s or 50s, hormonal changes make your body more sensitive to stress. The body produces more cortisol, the stress hormone, which can lead to fat storage—especially around the belly.
The key to effective exercise at this stage of life is to work with your changing body and hormones, not against them. In our Fit Over 40 programme, we focus on Low Impact Strength Training (LIST)—a form of exercise that builds muscle, boosts metabolism, and is gentle on the joints, making it perfect for women over 40. You can still lose weight without pushing your body into stress mode.
2. Eating Too Much or Too Little
Are you eating enough—or too much? This is a key factor in weight loss for women over 40. Many women either overeat or go to the other extreme and eat too little, thinking that will speed up their weight loss. Both approaches can backfire.
Calories are crucial—they’re a measure of the energy in food and drink. To lose weight, you need to consume the right amount of calories consistently—not too many, but also not too few. If you’re eating too little, your metabolism can slow down, making weight loss even harder.
But here’s where it gets more complex: not all calories are created equal. While many diets focus on calories alone, it’s important to look at what you’re eating—particularly focusing on three key elements:
- Calories: Ensure you’re not overeating or undereating.
- Protein: Helps with muscle repair and can increase calorie burning by 10-30% during digestion.
- Fibre: Keeps you full and supports healthy digestion.
In our Fit Over 40 programme, we give every client specific nutrition targets that are right for their body and hormones. Women are often surprised at how much they can eat while still losing 1-2 stone every 12 weeks!
3. Lack of a Support System
Another big challenge for women over 40 is trying to lose weight without a proper support system. Life gets busy—between work, family, and social commitments, it’s easy to let your health slip to the bottom of the priority list.
When things get stressful, like a busy week at work or a family crisis, many women end up saying “sod it” and reach for a takeaway or a bottle of wine. Doing it alone is HARD.
In your 20s or 30s, it might have been easier to bounce back after a bad week, but as you get older, the stakes are higher and it’s easier to get derailed. This is why having a solid support system is crucial.
Our clients tell us that the expert support they receive in our programme is one of the biggest reasons for their success. Having someone to turn to when life throws curveballs—and knowing that someone is checking in on you—can keep you on track even when things get tough.
4. The Wrong Mindsets
Mindset is often the missing piece when it comes to losing weight in your 40s and beyond. Many women fail diets because they don’t address the mindset issues that are critical for long-term success. If you’re constantly thinking, “It’s not working” or “I’m different; this won’t work for me,” it’s easy to give up when things get hard.
Shifting your mindset to a positive, action-oriented approach can make all the difference. We teach our clients to use daily mindset tools like The Stress Shield to stay mentally focused and proactive. This tool helps dissipate stress before it causes problems and allows you to stay consistent with your diet and exercise routine.
Consistency is key—whether it’s sticking to your workouts, making healthy food choices, or keeping a positive outlook on your progress.
5. Lack of Accountability
One of the biggest reasons people struggle to stay consistent is a lack of accountability. When you’re left to your own devices, it’s easy to let yourself off the hook when you’re feeling tired, stressed, or discouraged. This is where most weight loss plans fall apart.
Having someone to check in with and keep you accountable makes all the difference. In the Fit Over 40 programme, every client is assigned a personal coach who they check in with regularly. If someone starts slipping or struggling, we’re there to step in and help before it turns into a bigger problem.
Accountability is crucial for long-term success. It’s the reason why our clients consistently see such incredible results—they know they have someone in their corner, making sure they’re doing what they said they’d do.
Why Do Women Over 40 Struggle to Lose Weight?
The main reason women over 40 struggle to lose weight is hormonal changes. As you approach menopause, your body produces less estrogen and progesterone, which impacts metabolism, muscle mass, and fat storage. You may notice it’s harder to lose fat, especially around your middle, and that traditional diets and exercise routines don’t work as well as they used to.
This is where the right weight loss plan becomes crucial. So, what is the best weight loss plan for menopause? It’s a plan that:
- Works with your hormones, not against them.
- Includes strength training to build muscle and boost metabolism.
- Focuses on balanced nutrition rather than extreme diets.
- Keeps stress under control, which helps reduce cortisol (a hormone linked to belly fat).
Ready to Kickstart Your Weight Loss Journey?
If you’ve been struggling to lose weight as a woman over 40, now is the time to take action. Whether you’re looking for how to kickstart weight loss after 40 or you’re frustrated with how hard it’s become to lose weight, the right programme can help you achieve real, sustainable results.
At Trinity Transformation, we’ve helped thousands of women over 40 lose weight, drop 1-2 dress sizes, and regain their confidence. If you’re ready to make a change, here’s how you can get started today:
- Download our free guide: Get it here
- Sign up for our free training: Sign up here
- Learn more about our Fit Over 40 Programme: Find out more
By following a plan tailored to your needs, you can finally see the results you deserve and feel amazing in your own skin again. Take the first step today!