Why am I not losing weight? It’s a question we’ve all probably asked ourselves at some point. And for many women, especially in their 40s, 50s, and 60s, they feel frustrated because the strategies that worked in their 20s and 30s simply don’t anymore.
Clothes feel tighter, energy is lower, joints ache, and the scales refuse to budge.
We speak to women every week who quietly think, “This is just how it is now I’m menopausal” or “I guess this is just me at 50.” Avoiding photos, feeling self-conscious at events, or hiding behind oversized clothes has become normal, but it doesn’t have to be.
The truth is, menopause isn’t the problem. What’s really holding you back is often the approach you’re taking and the habits you’ve built in your day-to-day life.
In this article we will talk through some of the reasons women over 40 find it harder to lose weight and what to do to finally start seeing results.
5 Reasons You’re Not Losing Weight Over 40
1. Doing the Wrong Things for Your Body
Many women ask, “Why am I not losing weight?” because they’re following strategies that are no longer appropriate for their body.
Too much high-intensity exercise can actually work against you. HIIT, long runs, or spinning classes every day can spike cortisol, your stress hormone, which encourages fat storage, especially around your middle.
Starvation dieting or eating too few calories slows metabolism and accelerates muscle loss. You might see initial weight loss, but much of it is muscle rather than fat, leaving you weaker and more fatigued.
Exercise-only approaches without attention to nutrition often fail. Two gym classes a day won’t make up for skipped meals, evening snacks, or excess wine calories.
Tip: Focus on low-impact strength training (LIST) 2-3 times per week combined with daily steps. Build muscle, protect your bones, and burn calories without over-stressing your body.
Pair this with balanced meals that include protein, fibre, and whole foods.
“I had reached my heaviest ever (more than when I was pregnant), it was a good day if I walked more than 1500 – 2000 steps. I was working ridiculously long hours, eating poorly, and sleeping badly. Since joining Trinity I’ve lost more than 50 lbs (3 st 8 lbs) and dropped a number of dress sizes. For the first time ever I am enjoying exercise. I am slimmer, but more importantly feel fitter, healthier and happier. Trinity’s programme has helped me achieve weight loss goals but so much more.”
– Hilary Burdett (58), Trinity Client
2. Not Staying Consistent
Consistency is what makes all of the difference with weight loss. Many women try hard for a few weeks, only to fall off track when life gets busy or stressful. Being “good” during the week and off the rails at the weekend is not enough.
Stopping every time you’re tired, ill, or family demands spike will prevent results.
Think of it like working hours: two hours a day at £25/hour won’t cover bills, but seven hours/day gives you financial freedom. Fat loss works the same way, it is the small efforts, repeated consistently that produce results.
Instead, focus on simple, repeatable habits:
- Three 30-minute workouts per week
- Daily walking or steps (5,000–7,000 per day)
- Balanced meals most of the time
- Avoiding mindless evening snacks
Many people focus on the big changes however it’s the small, consistent actions that compound into real results over 12 weeks.
3. Not Believing in Yourself
A lack of belief in yourself has the potential to sabotage your progress. Some women have always struggled with weight whilst others feel menopause has “ruined” their body.
Both scenarios can chip away at hope, and without hope, commitment stays half-hearted.
Our clients prove change is possible. Lou lost 105lbs at 49 despite a family history of weight struggles. Hilary lost 50lbs in her 50s, despite decades of believing she was “rubbish at exercise.”
Shift your mindset from “I’ve failed before” to “I’m ready to try a strategy that actually works for me now.” Track small wins: strength, energy, sleep quality, clothes fitting better and not just the scales.
4. Overwhelm and Conflicting Advice
Social media is full of advice: fancy supplements, “miracle” workouts, and extreme diets. Following too many sources without context only leads to confusion, inaction, and stress.
Instead, cut out all of that noise and simplify. Stick to a plan that fits your lifestyle and matches your energy levels. Every person is different and every persons body responds differently to different things.
Follow a plan that is designed specifically for menopause and your hormonal needs, what worked well for you in your 20s isn’t going to be the same as what works well for you in your 40s/50s. It’s important to adapt to this.
Three structured workouts a week and intentional nutrition can outperform 10 hours of random fitness content.
“Before Trinity I was 13 stone 4 lbs, I no longer felt like me. I was always tired, stressed, low on patience and out of breath. Breaking the sugar habit was hard. Consistent encouragement and re-education from Rebecca and Laura helped me to control what sugar I consume rather than it controlling me. Nearly 2 years down the line I can honestly say this decision has been life changing. I am chuffed to bits with what you and your team have helped me to achieve. I am now 10 stone, I have my life back and I’m happy!“
– Hayley Jackson (47), Trinity Client
5. Lifestyle Challenges
Life gets busy. Work, family, caring for aging parents. You’re already short on time. But if you’re honest with yourself, the truth is is that thinking about food and fitness constantly, scrolling content, or buying new clothes to hide problem areas already consumes time.
Redirecting this energy to a proven, structured program is far more effective.
There are some simple changes you can make to your lifestyle that make staying on track easier:
- Once a week, meal prep your lunches/dinners so you have nutritious, high protein meals ready when you need them.
- Plan 2-3 short, workouts each week that are focused on strength training rather than heavily cardio based.
- Prioritise walking each day even if it is just getting outside for 20 minutes on your lunch break to begin with.
5 Simple Ways to Finally Lose Weight
1. Build Muscle
Strength training is non-negotiable. Muscle naturally burns more calories, protects your metabolism, and keeps your body strong and mobile.
Aim for 2–3 sessions per week using dumbbells, resistance bands, or bodyweight exercises. Focus on full-body movements: squats, lunges, push-ups, rows, and core work.
Even household chores can double as strength exercises like lifting shopping bags, doing calf raises while brushing your teeth, or holding a plank during adverts.
2. Move Daily
Exercise alone isn’t enough, especially if it’s only a few hours a week. Menopause slows metabolism and changes fat distribution, so movement throughout the day is essential.
Stretching or gentle yoga to maintain mobility and aim for 5,000–7,000 steps daily. You’d be surprised at the creative ways some of our clients find to get their steps in.
But start simple, try to take the stairs instead of the lift and take short walks during your breaks at work.
3. Manage Stress
Cortisol, your stress hormone, can make fat loss harder during menopause. Stress can really hit hard in your 40s and 50s, with work, children, ageing parents and health issues, it may feel as though you can’t catch a break.
Incorporate some simple strategies for stress-management into your day like 5-10 minutes of deep breath or meditation daily, short walks outdoors for fresh air and the biggest one: prioritising your sleep.
Lack of sleep is one of the biggest causes of cortisol level spikes which is the body’s primary stress hormone. Elevated cortisol encourages your body to store fat, particularly around the belly.
4. Eat Enough, Eat Well
Weight loss is about more than just calories. With menopause, protein and fibre become more important, and processed foods can sabotage your efforts.
Don’t starve yourself; aim to hit a “sweet spot” for calories that supports energy and muscle. Eat lean protein at every meal (chicken, fish, eggs, tofu, beans).
Include high-fibre vegetables and whole grains to feel fuller for longer and avoid processed snacks and sugary drinks most of the time as these trigger cravings and energy crashes.
5. Be Consistent
Small, repeatable habits are more powerful than extremes. Monday to Friday consistency, even with minor indulgences, beats occasional over-effort.
Track progress beyond the scale and keep an eye on your energy, sleep, clothes fitting better and your mood. Try to plan your meals and snacks in advance to avoid grabbing the most convenient unhealthy option when you’re low on time and schedule your workouts like appointments.
Watch How Jo Dropped 22 Kg With the Trinity Method
How Trinity Transformation Can Help You
At Trinity Transformation, we’ve helped over 7,000 women achieve their goals with a 97% success rate. Unlike quick-fix diets, injections, or fad workouts, our coaching is long-term, sustainable, and menopause-specific.
Our clients see results quickly and sustainably:
- Lose 5–10lbs in a month
- Gain energy and reduce aches
- Fit into favourite clothes again
- Regain confidence and feel in control
Your hormones aren’t coming back, but your life can get easier if you follow a proven, supportive plan. Stop guessing, stop struggling and instead start solving the problem with a strategy that works for your body.
