What To Eat Over 40 To Lose Weight? The Best Fat-Burning Foods

For many women, the years leading up to and following menopause can feel like an uphill battle when it comes to weight management. One of the most significant challenges women face around menopause is figuring out what to eat over 40 to lose weight and manage their changing bodies.

This stage of life brings hormonal shifts that make losing weight more difficult and weight gain more likely—particularly around the midsection. What used to work in your 20s and 30s often stops being effective, leaving you frustrated and unsure of what steps to take next.

At Trinity Transformation, many of our clients come to us after trying almost every diet under the sun. They’ve restricted calories, cut out carbs, and exercised tirelessly, only to see little or no progress since approaching menopause.

One of the key reasons they aren’t seeing results is due to a lack of understanding around nutrition. Our clients often tell us that they had no idea how much those daily lattes, morning bowl of granola, glass of fruit juice, or “healthy” snacks were sabotaging their results.

If you’ve been working hard to get fit and feel your best, but the weight isn’t shifting, it’s likely that nutrition is where things are going wrong. The truth is, the nutritional strategies that work for women during menopause are different from those that worked in their younger years.

In this article, we’ll break down the biggest diet mistakes women in menopause often make, and share tips on how you can adjust your eating habits to finally start seeing results.

Biggest Diet Mistakes For Women in Menopause

1. Starvation Diets & Cutting Out Carbs

One of the most common mistakes women over 40 make is turning to starvation diets or drastically cutting out carbs in an attempt to lose weight. While it might seem logical that eating less will lead to weight loss, it can actually have the opposite effect around menopause.

Extreme dieting causes your cortisol levels to spike, which is known as the stress response. As we age, our bodies become more sensitive to stress, and for women, this response increases three times more than it does for men due to declining oestrogen levels around menopause.

Elevated cortisol levels can lead to a condition we call the Weight Gain Triangle, which includes:

• Leptin resistance: Increased cravings, especially for comfort foods.

• Insulin resistance: Increased fat storage, particularly around the belly.

• Thyroid deregulation: A slower metabolism, making it harder to burn fat.

This combination makes it nearly impossible to lose weight, and in many cases, it can lead to weight gain instead. The exact opposite of what you want when you’re working hard to drop pounds and feel good for an upcoming holiday!

Solution: The key is finding the right balance. At Trinity Transformation, we calculate a Hormonally Balanced Eating plan for each of our clients. This approach avoids the extremes of starvation diets while still allowing you to lose 1-2 pounds per week.

We consider factors like your hormonal stage, dieting history, and current body stats to create a tailored plan that works with your body, not against it.

2. Calorific Drinks

Many women over 40 focus on eating better, but they forget about the calories and sugar lurking in their drinks. Lattes, frappes, and fizzy drinks can quickly add up and sabotage your weight loss efforts, even if you’re eating well. Even fruit juice and smoothies are problematic! For instance:

• A skinny latte contains about 102 calories, mainly from sugar. Having just one a day can add up to the equivalent of two extra meals per week.

• A frappe from Starbucks can contain 338 calories and 9 teaspoons of sugar—well above the recommended daily amount of sugar for women.

• A can of Coke has 129 calories and 7 teaspoons of sugar. Even fruit juices, like orange juice, can have as much sugar as a fizzy drink, with around 30 grams in a 300ml serving.
• A 300ml glass of orange juice has 23g of sugar (almost 4 teaspoons), just 1g off the recommended daily allowance for women (and this is for the average woman, not a woman over 40 going through menopause!).
• A 500ml Naked smoothie contains 50g of sugar, double the recommended daily allowance and the same as a bottle of coke!

Even healthier-sounding options like kombucha or sparkling drinks can pack in sugar and calories, making it harder to lose weight.

Solution: Swap out these calorific drinks for vert low or no-calorie alternatives like:

• Black coffee (less than 5 calories)

• Black tea or herbal teas (2 calories)

• Tea or coffee with a small amount of milk (10-30 calories)

• Diet soft drinks (less than 1 calorie)

• Lemon water (6 calories)

Making these small changes can dramatically reduce your calorie intake and help you see results faster, without feeling deprived.

3. Too Much Alcohol

Another hidden source of excess calories during menopause is alcohol. Women over 40 tend to become more sensitive to alcohol, and when you drink, your body prioritises burning the alcohol instead of fat, slowing down your metabolism. Plus, alcohol often comes with hidden calories. For example:

• A glass of wine contains about 200-215 calories, while a whole bottle can pack in over 600 calories.

• A mojito has around 200 calories and more than 30 grams of sugar—more than the recommended daily allowance in just one drink.

Many fancy cocktails are even higher than this – up to 600 calories in just one drink!

Not only do the calories add up, but alcohol also increases your appetite, lowers inhibitions and makes menopause symptoms much worse, making it more likely that you’ll overeat. The next day, after a broken night’s sleep, cravings will kick in, leading to even more overeating. Broken sleep will also lead to a lack of motivation to exercise.

This can easily add up to an extra 2,500-3,000 calories over the weekend, easily undoing all the hard work you put in during the week.

Solution: You don’t have to cut out alcohol entirely, but choosing lower-calorie options can make a big difference. Try swapping your usual drinks for:

• A diet single G&T (50 calories)
• 0% beer (20 calories compared to 122 in regular beer)

These 0% options will also be much better for reducing menopause symptoms like hot flushes, night sweats and joint aches.

These small adjustments can add up over time, helping you to stay on track without completely giving up the things you enjoy.

4. Not Enough Protein

As you get older, your body becomes less efficient at maintaining muscle mass, which is why getting enough protein in your diet is critical. Many women are still following outdated dietary guidelines like the RDA (Recommended Daily Allowance) of 45 grams of protein per day, but this is the bare minimum for survival, and it’s for women in general, not what’s best for optimal health around menopause.

Without enough protein, you’ll lose muscle, struggle with cravings, and never feel fully satisfied after meals. This can make it difficult to lose weight and easy to gain it back.

Solution: Aim for roughly 1 gram of protein per pound of lean body weight. This helps retain muscle, boosts metabolism, and keeps you feeling full longer. Protein also has a thermogenic effect, meaning your body uses more calories to digest it compared to carbs and fats.

Not only will you lose weight more easily, but you’ll also feel stronger, more toned, and more energised.

5. Not Enough Fibre

Fibre is another critical element that is often overlooked. Many processed foods and low-calorie diets are severely lacking in fibre, leading to digestive issues and hunger.

Without enough fibre, you won’t feel full for long after meals, and your gut health may suffer. This can lead to imbalances in your gut bacteria, which can affect everything from your mood and energy to weight gain and cravings.

Solution: Focus on including a wide variety of colourful vegetables with every meal, aiming for at least a fist-sized portion. You should also aim to eat 30 different plants per week, which includes not only fruits and veggies but also nuts, seeds, herbs, and spices.

Fibre digests slowly, keeping you full for hours and feeding the good bacteria in your gut, helping to stabilise your mood, reduce cravings, and speed up your weight loss results.

Avoiding these common diet mistakes is crucial for women over 40 who want to see real, lasting results. If you’ve been struggling to lose weight, it’s time to work with your body and hormones instead of fighting against them.

“I was very unknowledgeable about food and what sort of foods I should be eating. I never really knew what good fats were or the importance of these. Before Trinity I used to think dieting meant leaving certain foods out of your diet and feeling hungry most of the time! I know a lot more about nutrition now and make sure I am eating the right sort of food the majority of the time.”

– Tracey White, Trinity Client

What To Eat Over 40 To Lose Weight

So, what should you be eating to lose weight over 40? Focus on healthy foods that support hormone balance, help manage blood sugar levels, and provide the nutrients you need to feel energised. Here are the key elements of a weight-loss-friendly diet:

1. Protein-Rich Foods

This is one of the most important food groups for women over 40 looking to lose weight. Your protein requirement increases with age, as the body becomes less efficient at using protein with age. Getting enough protein is critical to build and maintain both muscle and bone. Protein also helps you feel full longer, making it easier to manage cravings. Aim for lean sources like chicken, fish, eggs, tofu, greek yoghurt and legumes.

Why It Works: Protein keeps you full longer, boosts muscle mass, and helps prevent weight gain. For women, aiming for around 20-30 grams of protein per meal is the bear minimum to look and feel your best.

2. Whole Grains

Refined grains, such as those found in bread, pasta and biscuits, spike blood sugar and leave you feeling hungry shortly after eating. In contrast, whole grains like oats, quinoa, and brown rice are packed with fibre, which keeps you full and supports gut health.

Why It Works: Whole grains help stabilise blood sugar, prevent energy crashes, and support digestion—all crucial for effective weight management.

3. Fibre-Rich Vegetables

Vegetables are your best friend when trying to lose weight after 40. Leafy greens, broccoli, carrots, and peppers are full of fibre, low in calories, and high in nutrients.

Why It Works: Fibre serves so many functions in your body. It helps you use the toilet regularly (you should be going at least once a day), helps you feel full, supports digestion, and prevents overeating. Aim for a wide variety of colourful veggies with every meal.

4. Healthy Fats

Not all fats are bad. In fact, healthy fats like those found in avocados, nuts, seeds, and olive oil are crucial for healthy hormone production and keeping you satisfied. Eating healthy fats won’t make you fat – only eating too much will!

Why It Works: Healthy fats slow down digestion and keep you feeling full, as well as help to produce key hormones, making it easier to stick to your diet plan.

5. Limit Processed Foods

Processed foods, such as cakes, crisps, biscuits and chocolate, are often high in sugar, unhealthy fats, and empty calories. They can derail your progress by causing energy crashes and weight gain. They can also increase inflammation, exacerbating joint aches and pains, as well as other menopause symptoms.

Why It Works: Cutting back on processed foods helps regulate blood sugar, keeps your calories in check, and reduces cravings for unhealthy snacks.

“Since Trinity, my mindset around food and nutrition has completely changed. I now take responsibility for my food. I’ve learned to cook from scratch, having not really cooked in the past, and I’m enjoying it. I’m putting my own needs first before others and the ripple effect out to friends and family has been mind-blowing and truly humbling”.

– Jessica Martin (49), Trinity Client

Sample Diet Plan for a 40-Year-Old Woman to Lose Weight

Here’s a simple diet plan you can follow to kickstart weight loss over 40. It focuses on healthy foods, balanced meals, and plenty of protein and fibre to keep you full.

Day 1:

• Breakfast: 250g Greek yogurt, mixed berries and chia seeds
• Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing
• Dinner: Baked salmon with quinoa, new potatoes or rice and roasted vegetables
• Snacks: Cashew nuts, apple & peanut butter on rice cakes, 85% dark chocolate

Day 2:

• Breakfast: Scrambled eggs with spinach and whole-grain toast
• Lunch: Tuna & sweetcorn wrap in a whole-grain tortilla
• Dinner: Stir-fry with tofu, broccoli, and brown rice noodles
• Snacks: Mixed nuts, protein bar, half a punnet of strawberries

This is just a basic example. Take a look at our 5-day plan for more meal ideas.

What To Eat Over 40 To Lose Weight: Final Thoughts

Menopause brings about significant hormonal changes that can make weight loss challenging for many women. As your body adjusts, it’s crucial to adapt your nutrition to support these changes rather than following outdated methods like starvation diets or cutting out entire food groups.

Many women unknowingly consume empty calories in the form of sugary drinks and alcohol, which can derail their progress despite their best efforts. Eating the right balance of protein, fibre, and whole foods can help stabilise your blood sugar, manage cravings, and menopause symptoms.

By avoiding common diet mistakes and working with your body’s needs, it’s entirely possible to feel confident, energetic, and in control of your weight during and after menopause.

How Trinity Can Help You Follow The Right Diet For Your Body

At Trinity Transformation, we specialise in helping women over 40 who are struggling with weight loss, especially during and after menopause. We’ve worked with over 7,000 women, achieving an incredible 97% success rate with our clients.

Whether it’s through personalised nutrition plans, sustainable fitness routines, or one-on-one coaching, we offer the tools and support needed to help you regain control of your body and feel confident again.

We understand that the traditional weight loss methods that worked in your younger years will no longer be effective. That’s why we offer a program specifically tailored to the unique hormonal and metabolic changes that women face during menopause.

Our Fit Over 40 program has helped thousands of women drop 1-2 dress sizes and lose 15-25 pounds in just 12 weeks, and we’ll guide you every step of the way to ensure you achieve lasting results.

Here’s what our coaching provides:

• Hormonally Balanced Eating plans tailored to your body and stage of menopause.

• Low Impact Strength Training (LIST) workouts designed to build strength and maintain muscle mass.

• One-on-one coaching for accountability, motivation, and support throughout your journey.

• Tools to track your progress and adjust your plan as needed for continued success.

• Strategies to navigate the challenges of menopause, including managing cravings, fatigue, and mood swings.

• Education on how to make smarter food choices without feeling deprived.

• A supportive community of like-minded women who are also working towards their fitness and health goals.

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