If you’re a woman over 40, chances are you’ve found that weight loss strategies that worked in your 20s and 30s just aren’t cutting it anymore.
The body changes with age, especially with the onset of menopause, and these shifts can make weight loss seem impossible.
But there’s good news—by adapting your approach, you can still achieve sustainable weight loss and regain confidence in your body.
In this post, we’ll explore key weight loss strategies designed specifically for women over 40. We’ll also tackle why belly fat can be so stubborn, even when you’re dieting and exercising.
Why Is Weight Loss Harder After 40?
Many women experience frustration during perimenopause and menopause because hormonal changes make traditional weight loss methods less effective.
As oestrogen levels drop, metabolism slows, and the body becomes more likely to store fat, especially around the belly. On top of that, a busy lifestyle—whether it’s balancing work, family, or personal commitments—makes it harder to stay on top of fitness goals.
But understanding these changes can help you shift your approach and finally see results.
Here’s the key takeaway: Menopause may bring new challenges, but it’s possible to overcome them with the right strategies.
The secret lies in making smarter food choices, adjusting exercise routines, and focusing on what works best for your body at this stage of life.
What Are the Best Strategies for Weight Loss?
So, what are the best strategies for weight loss when you’re navigating menopause? The first step is recognising that traditional methods may need an upgrade.
Here are five powerful strategies designed to help women over 40 achieve lasting results:
1. Adjust Your Diet to Support Hormonal Changes
Diet plays a significant role in managing menopause weight gain. It’s not just about cutting calories—it’s about eating in a way that supports hormonal balance.
For women in their 40s and 50s, minimising “hormone-disrupting” foods can make a big difference. These include wheat, alcohol, dairy, and sugar (often referred to as WADS).
Cutting back on these foods can help reset your cravings and improve how your body manages fat.
Another essential dietary tweak is increasing your protein intake. Protein helps preserve muscle mass as you age and keeps you feeling fuller for longer.
Aim to eat lean protein with every meal—this could be fish, chicken, tofu, or plant-based options like beans and lentils.
Not only does this support weight loss, but it also helps with muscle retention, which is crucial as your metabolism slows.
2. Focus on Low-Impact Strength Training (LIST)
Exercise is important at any age, but the type of exercise matters more than ever after 40. You might be asking, “What exercise burns the most belly fat?”
The truth is, there isn’t a single exercise that targets belly fat specifically.
However, low-impact strength training (LIST) is one of the most effective ways to burn fat overall. LIST combines gentle resistance exercises with slow movements to build strength and muscle, without putting stress on the joints or increasing cortisol (a stress hormone that can lead to weight gain).
Strength training also boosts your metabolism long after your workout is over, making it a key component in reducing body fat, including stubborn belly fat.
3. Prioritise Rest and Recovery
Many women over 40 feel like they’re doing everything right—exercising, eating well—but still not seeing results. So, why am I not losing belly fat even after exercise and diet?
The answer often lies in stress management and recovery. When your body is under stress, it produces cortisol, which promotes fat storage around the abdomen.
Focusing on restorative practices like yoga, meditation, or simply getting enough sleep can lower cortisol levels and help you shed belly fat more effectively. Plus, incorporating rest days into your exercise routine ensures that your body has time to recover, repair muscle tissue, and maintain hormonal balance.
4. Avoid Extreme Dieting
Crash diets might seem like a quick fix, but they often lead to muscle loss, slower metabolism, and eventually, more weight gain.
Instead, opt for balanced meals that include a variety of whole foods.
Small, consistent changes over time are much more effective than drastic restrictions.
If you’re looking for a simple way to cut calories without feeling deprived, start with smarter drink choices.
For example, opt for a cold brew coffee with a splash of almond milk instead of a sugary latte, or swap a large glass of wine for a low-calorie gin and tonic.
These small adjustments can make a significant difference over time.
5. Get Support from a Coach Who Understands Menopause
Weight loss is never a one-size-fits-all journey, especially when it comes to menopause.
That’s where personalised support can be a game changer. Working with a coach who understands the specific challenges women over 40 face can help you create a plan that’s tailored to your body and your goals.
A coach provides accountability, keeps you motivated, and helps you stay consistent, which is the key to long-term success.
What Exercise Burns the Most Belly Fat?
As mentioned earlier, there isn’t one single exercise that will melt belly fat away. But the most effective exercise routine combines strength training with cardiovascular activity.
By doing exercises that build muscle and increase your heart rate, you’ll burn fat all over, including in the belly area.
For women over 40, the best approach is a mix of low-impact strength training and moderate cardio.
Exercises like walking, swimming, or cycling are gentle on the joints and help burn calories, while strength training helps tone muscles and boost metabolism.
Why Am I Not Losing Belly Fat Even After Exercise and Diet?
If you’re sticking to a healthy diet and exercise plan but still not losing belly fat, hormonal factors could be at play. During menopause, lower oestrogen levels can cause fat to shift towards the abdomen.
Alos, if you’re dealing with chronic stress or not getting enough sleep, your body may be producing excess cortisol as mentioned above.
The solution? Focus on stress management and recovery as much as your diet and exercise routine.
Taking time for self-care, getting quality sleep, and incorporating relaxing activities can all help reduce cortisol and make it easier to lose belly fat.
Ready to Take the Next Step?
If you’ve been struggling to lose weight and feel like nothing is working, you don’t have to do it alone. At Trinity Transformation, we specialise in helping women over 40 achieve sustainable weight loss through our Fit Over 40 programme.
Whether you’re looking to drop a dress size, tone up, or simply feel more confident in your own skin, we can help.
Here’s how to get started:
- Download our free guide: Click here to get actionable tips on how to lose weight during menopause.
- Sign up for our free training: Sign up here to learn how to finally achieve results that last.
- Learn more about our Fit Over 40 Programme: Click here to discover how we can help you lose 1-2 dress sizes in 12 weeks.
You don’t have to keep feeling frustrated. With the right approach, you can reclaim your body, your confidence, and your life—starting today.