Most people experience weight gain around or after 40, and it’s natural. Women gain extra weight after their menopause. Many factors are responsible for weight gain. Excess weight carries risks for health, relating to many fatal diseases. You cannot but control weight gain, and at the same time, you have to lose weight after 40 and after menopause to stay healthy. Some simple strategies can help you manage a healthy weight. Our focus is on those strategies to help you lose and control weight overtime after 40.

Why You Gain Weight After 40

Gaining weight in the human body is a common phenomenon worldwide, especially after the age of 40. There are multifactorial reasons behind it. Poor eating and lifestyle habits are the most common of them. Some of the medical and age-related reasons are also responsible for weight gain. The hormone testosterone is one of them. Instead of your food and lifestyle, your biology and sleep habits also can creep up on you and help you gain weight.

While there are many reasons for people to gain weight after 40, here are some common biological factors below:


The fourth decade is significant for people as it’s the turning period of their body’s condition. Changes in the body and its weight gain activity start in this period. Hormones are directly related to weight gain. The hormones of most people start to change between the mid-30s and their 40s in general. This change of hormones implies less estrogen production in women and less testosterone production in men. This shift causes fats to begin accumulating around the mid-body.

When some hormones are unusual, they result in weight gain by

  • reducing levels of progesterone, testosterone, and estrogen and
  • increasinginsulin resistance

Hormonal imbalance affects our healthy weight and is crucial to help the body gain weight. So to maintain a healthy weight, a delicate balance of hormones is essential.


It’s undeniable that many people are genetically inclined to weight gain. This is because they seem to carry some specific genes from their parents. These genes determine how many fat cells are there in the body and where they are stored. These genes directly cause obesity for specific disorders.

Sometimes many genes may increase one’s sensitivity for obesity requiring outside factors like abundant food supply or little physical activity. Conversely, some variants in several genes may contribute to obesity by increasing hunger and food intake.

Muscle Loss

While reaching their 40s, most people begin to lose muscle mass. This muscle loss is called sarcopenia, and it’s age-related.

Some tissues of your body make you strong and healthy as a young adult. But the same tissues make you chubby and sluggish as you pass 40. Changes in muscles will affect the look and function of your body over the years. Muscles are vital to everyday function. So muscle loss is associated with your weight gain for irregular functioning and less activity of the body that stores more fat after the 40s and after menopause.

Lower Metabolism

Metabolism is the process by which your body turns your foods and drinks into energy. Even while you take a rest, your body demands energy for functions like breathing, circulating blood, and repairing cells. Metabolism is the way that your body processes energy for rest and activity. The energy that your body makes use for these main functions is called your basal metabolic rate.

The metabolic rate goes slower with age. As age goes up, you incline to conserve more calories. The metabolic rate can also change by the types of food you consume, how often you consume those foods, and your physical activity. If the older people don’t decrease their caloric intake with their age and don’t increase their physical activity, they might store bad fat and gain some weight.

Stress and too little sleep are also responsible for slowing down your metabolic rate. Your body then holds onto calories and accumulates them as lousy fat.

Too Much Sitting

Too much sitting may kill you, even if you take moderate or intense exercise daily, because hours and hours of sitting are more threatening than you would think.

Modern technology has a significant contribution to the widespread sedentary lifestyles. Some health risks, particularly cardiovascular diseases, are associated with too much sitting. During middle age, sedentary behaviors are also involved with weight gain, obesity, type-2 diabetes, and other forms of chronic disease.

How-To-Lose-Weight-After-40How You Can Lose Weight After 40

Weight gain in older age is often genetic. But, it’s a byproduct of getting older for most people. Some changes in your activity level, eating habits, hormones, and storing fat of your body are good players to help you gain weight. But only a few simple steps can help you control weight and slim down.

You can promote weight loss by making some simple dietary and lifestyle changes after 40.

1. Don’t Force Yourself to Make the Popular Plans to Lose Weight

If you want to do something successfully or solve a problem smoothly, you have to choose your own choice and thoughts first. For example, if you choose a lifestyle you don’t like, you can’t expect to carry it on for long. Reluctance to it will prohibit you from doing it all the time. So make a plan or take a strategy to lose weight based on your own choice that you like.

If you make a specific plan with specific rules, make sure that it conforms to your lifestyle. Otherwise, it will get increasingly complicated in your 40s. Even just a vegan diet may be hard to do if you are omnivorous. Don’t simply pick what worked for a friend because it may not bring the same results for you. You shouldn’t force yourself to cope with any popular plan if you don’t have faith in it. Just pick what’s likely to work with your side in your busy, over-40 lifestyle. Make your preferable plan and stick to it to lose weight quickly and keep it off after 40.

2. Eat Fruits and Veggies

Fresh vegetables are high in nutrients, antioxidants, and other compounds promoting good health. If satisfying and delicious, try to fill at least half your plate with fresh fruits and vegetables at every meal, and be on the way to manage a healthy weight.

Vegetables and fruits have plenty of fiber and are full of nutrients like essential minerals and vitamins, which can help your body improve metabolism and burn belly fat. Adding these to your daily diet, you may get help, not just for your weight loss journey but also to lead a long and healthy life. For example, by including the fat-burning veggies in your diet, you can help your body reach its goals faster. In addition, fibers in vegetables prevent you from overeating and show ways to lose weight after 40.

3. Never Skip Breakfast to Lose Weight

Some research says that regularly eating a healthy breakfast can help you lose your excess weight and maintain a healthy weight. But other research indicates that skipping breakfast is not bad for you; instead, it may help you with weight control.

A healthy breakfast may be helpful to many people in the following ways:

  • Eating breakfast may lower your hunger later in the day and make it easier to avoid overeating. If you skip breakfast, you may feel starving later and be induced to eat candy, donuts, or other junk. Moreover, eating breakfast may lessen cravings, particularly for sweets and fats. Eating breakfast helps you to make healthy choices all day. People having breakfast seem to be more mindful of their diets.
  • A healthy breakfast recharges your body and refills the glycogen stores, which supply your muscles with instant energy. Regular skipping of breakfast causes a decrease in physical activity. So better you never skip breakfast to lose excess weight after 40.

4. Eat Less at Night to Manage Weight Loss After 40

A healthy diet is essential for maintaining a healthy weight. But maintaining a healthy number of meals is crucial because early foods and foods before bed are not equal to indigestion. Foods before bed delay burning calories and store bad fats. These fats intensify weight gain. Less food may reduce the store of unburned fats and help your body control weight loss thereby.

Try to practice eating less at night or light snacks in the evening and lose weight after 40. Evening overeating is not just a lonely problem but a host of lifestyle issues like stress, exhaustion, loneliness, disorganized eating, and hunger.

5. Make Time for Exercise, Lose Weight and Stay Healthy

Exercise helps burn excess body fat, control weight hormones and maintain a healthy weight. Regular exercise is an excellent contributor to stop muscle loss and reducing weight after 40. It can promote weight loss in combination with a healthy, balanced diet. It would help if you exercised more frequently and more sincerely to overcome age-related weight gain. For that, you have to make time for exercises, necessary to lose weight after 40.

At this stage, making time for exercise is vital as it’s your busy time. How much exercise you require will depend on your weight loss goals. Make a target for about 30 minutes of moderate exercise daily, and proceed from there step by step to lose weight after 40.   

6. Cook Healthy Meals and Stay Vigorous

Intake of more calories than you can burn causes weight gain. To manage it, you have to reduce calories. A healthy, balanced diet filled with nutrients can give you a healthy balanced body.

Most people gain weight after their 40s because of poor diet and lack of nutrition. Unhealthy eating habits of heavily processed foods, added sugars, refined carbohydrates, and excess alcohol can assist your weight gain and obesity. If you want to lose weight after 40, you have to reduce your sugar intake and restrict refined carbs and processed foods.

You can consume different kinds of nutrient-dense foods together with colorful fruits and veggies, lean protein, whole grains, low-fat or fat-free dairy products, and healthy fats to maintain a healthy weight after 40.

A well-balanced diet high in crucial vitamins and minerals can help your weight management and enjoy good health. So cook meals full of healthy fiber to help you stay full longer and prevent excess snacking or overeating all over the day. No doubt, healthy meals are very effective for you to lose weight after 40.

7. Increase Muscle Mass to help lose weight after 40

Muscle mass loss amplifies weight gain, and it’s natural after the 40s. You have to lose weight and gain muscle if you want to have a healthy, balanced body after 40. Then your body needs reformation.

To many people, true body reformation is not possible because of this enigma:

To lower your body fat, you have to eat fewer calories than you burn. But to increase muscle mass, you have to eat more calories than you burn.

Don’t worry. You can overcome that dilemma indeed. You can lose fat and gain muscle simultaneously by following a high protein diet. Protein is essential for building muscle. Research shows that a high-protein diet can assist in losing fat and gaining muscle at the same time. Weight training and protein consumption are essential for building muscle mass and managing weight loss after 40.

8. Check Your Medication and Help Your Body Lose Weight Fast

Medication is necessary to lose weight after 40 as the other options might not be enough for you at this age. But all medications are not equally effective or safe for you. Some medications may make you feel less hungry. Others may make it difficult for your body to assimilate fat from the foods you consume. Again, some medications may have side effects on you. Pregnant women should not take weight-loss medications anyhow. Even women planning to get pregnant also should keep away from these medications since some of them may harm embryos. For more information, a doctor should be consulted.

Studies say that weight-loss medications work best if combined with a lifestyle program. Before choosing a medication to lose weight after your 40, you must make a wise decision by consulting a doctor and considering these important factors-

  • the possible benefits of weight loss
  • the medication’s probable side effects
  • your present health issues and other medications
  • the medical history of your family and
  • cost

9. Sleep Good, Lose Weight, and Manage Weight Loss After 40

Lack of sleep is always harmful to the human body. As the saying goes, sound sleep makes a sound body. If you don’t have enough sleep, your appetite-regulating hormones get short-circuited. Then your appetite goes overextended and alters your thoughts about foods. Sleep deprivation brings changes in your food desire and gives you stronger cravings for sweets and other less healthful diets. And the result is weight gain. To lose weight after 40, try to establish good sleep habits.

Good stress management techniques and routine exercise may have positive outcomes on your excellent sleep. But you may have to take some more steps to help you sleep better. Be dynamic about going to bed and waking up at the same time most days, and allow yourself to relax for 30 minutes. A daily 6-7 hours sleep is ideal. Keep your digital devices off at night. Eating a vegetable-based, primarily unprocessed foods diet, low in added sugar, also helps in this regard.

You can also do the following things to improve your sleep and maintain a healthy weight over the senior years after the 40s:

  • Keep away or stick to limits or cut back on the healthy alcoholic drink. More alcoholic drinks can lead to sleep disruptions.
  • Skip long and late afternoon naps.
  • Cut the early afternoon caffeinated drinks.

10. Cut Back on Alcohol and Lose Excess Weight to Remain Healthy After The 40s

Alcohol and losing weight don’t go together. Alcohol intake carries a significant risk of being overweight. It has no nutritional value as it has a lot of empty calories. It prohibits good results from healthy diets. Alcoholic drinks lower your power of inhibitions. They can alter how your body burns fat.

When you drink alcohol, your body puts more emphasis on breaking down alcohol rather than burning fats. Also, instead of burning fats, your body becomes busier with burning the calories from the alcohol. In addition, alcohol can lower testosterone levels in your body, affecting weight loss and gaining lean muscle. So alcoholic drinks delay your weight loss, especially after 40. So try to avoid alcohol and protect yourself from overweight and other relevant complications.

The Bottom Line

Weight loss after 40 is not easy work. Overweight after 40 is age-related and is associated with many age-related health issues. To get rid of this challenging situation, you have to take immediate steps and follow the guidelines given in this article and make proper decisions by consulting your doctor.