10 Ways to Lose Weight After 40

Have you noticed a few extra pounds creeping up on you? These suggestions can help boost your weight loss routine.


If you’re over 40, you may have noticed that it’s easier to gain weight – and harder to lose it – than it used to be.

Changes in your activity level, eating habits, and hormones and how your body stores fat all can play roles.

But a few simple steps may help you slim down.

1. Maximise your fruit and vegetable intake

Fill half your plate with them at every meal as they have more nutrients and less fat and calories than meat, dairy products, or grains.

It may help you feel satisfied, even if you eat less, and fresh fruit is the best substitute for high-fat or high-sugar snacks.

2. Always have breakfast

If you have a healthy breakfast with porridge or wholemeal toast with fruit it can help curb that mid-morning hunger. That’s the trigger that leads you to grab something unhealthy on-the-go or overeat at lunch.

Small meals or snacks every few hours can keep your appetite in check all day long.

3. Make dinner a small plate event

If you get most of your daily calories at lunch (before 3 p.m.), you might lose more weight than if you have a big meal later.

But the most important thing is still what you eat, not when.

4. Cook healthy, not hearty

A lot of extra fat and calories can come from the way you prepare food. Instead of frying  or cooking it in butter or lots of oil, try grilling, baking, or microwaving.

When eating out skip foods that are fried or that come in creamy sauces.

5. Pay attention

When we are busy, or stressed, we tend to not really be present and paying attention to what we are dong. That’s when it’s tempting to just grab a ready meal or try doing other tasks while eating.

If that is what you do, then you’re more likely to overeat – and be hungry again soon after – because you are not focusing on your food.

Rather than ‘grab and go’ food try to sit down for meals and tune in to what’s on your plate and not what’s on your TV or computer screen.

That helps your brain realise when you’ve had enough and so stops the ‘mindless’ eating that can pile on the pounds

6. Why what you drink can affect what you eat 

A ‘spare tyre’ is common in middle age, and alcohol can have something to do with it. A glass of beer or wine is about 150 calories, and that can add up if you drink often. Plus, alcohol can make you hungry, so you may eat more while you drink.

Soft drinks too can also be a problem if you drink sugar-sweetened coffee, tea, soft drinks, or energy drinks as a regular part of your day then switch to water or alternatives like fruit or herbal teas.

Many soft drinks have lots of added sugar – or even worse artificial sweeteners – which can make you gain weight and raise your risk for diabetes.

7. Exercise is not optional

When you are busy, or you have put on a few pounds and don’t feel able to go to the gym or exercise you really don’t feel like putting in the effort.

It really is important — for your weight and your overall health — to fit in at least a couple of hours a week of  of moderate physical activity like brisk walking or swimming, dancing or even housework with a bit of energy behind it!

Don’t trust to luck that you will find the time, but schedule it and make it a priority.

8. Get a handle on your stress

Stress can make you more likely to binge on unhealthy food, and it makes it harder for your body to break down fat.

Anything that you find pleasurable, and will continue with, is worthwhile whether that’s yoga, deep breathing, meditation, going for a walk, reading a book or taking to a friend.

Stress relief is different for everyone, so find what works for you.

9. Get sleep sorted

All kinds of things can mess with your sleep after age 40: health problems, stress, medications, and  menopause in particular can play havoc with it.

If you are not getting good-quality sleep then you are more likely to gain weight, and your overall health will suffer too.

If you skimp on sleep because you’re busy or stressed, try to change your habits and settle into a regular routine.

10. Is your thyroid to blame?

If you are eating healthily and exercising regularly and still can’t lose weight, your thyroid might not be working like it should.

Women are more likely to have an overactive thyroid gland than men and one in eight women will develop thyroid problems during her lifetime. 

In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Get it checked if you think it might be an issue.

Helpful information: 

All these suggestions can help, but if you are also battling hormonal weight gain and a ‘menopause muffin top’ then rebalancing to ensure your hormones are supporting you is also a sensible step.

Need a better diet? This one is specific for hormone health.