Physical, emotional, and lifestyle changes may make weight loss harder after 40, but diet, exercise, and self-care practices can help.
Hormonal and metabolic changes, stress, poor sleep, and the pressure of work and caregiving responsibilities can combine to make it more difficult to lose weight after 40.
People may find that the weight management strategies they once used are no longer effective. Their weight loss progress might slow down or stall altogether, leading to frustration and the temptation to give up.
People can get caught in a vicious cycle of trying to lose weight and seeing little progress, giving up and comfort eating, gaining weight, and starting the cycle again.
Understanding why weight loss becomes more difficult when people are in their forties and beyond might help. A person may need to try different strategies and adjust their mindset so they work in harmony with their body, rather than fighting with it.
This article looks at the reasons why weight loss may be harder after 40, weight loss tips and strategies, where to find support, and when to contact a doctor.
Certain body changes occur as people age, which can affect their ability to lose weight.
According to a 2022 article, body weight increases in males and females between the ages of 40 and 66, at an average of 0.3 to 0.5 kilograms (kg) per year. Studies suggest body fat can start increasing in a person’s forties by around 1% per year.
The following sections explain the hormonal and metabolic shifts that may affect weight loss after 40.
Hormonal changes
In people assigned female at birth, the menopausal transition can cause a
In people assigned male at birth, testosterone gradually decreases from around ages 20 to 30 and continues to decrease as people age. This decline in testosterone can result in reduced lean muscle mass, increased body fat mass, and increased risk of obesity.
Metabolic shifts
Certain metabolic shifts occur as people age, which can make it harder to lose weight. Basal metabolic rate (BMR) refers to the number of calories the body needs to carry out its basic functions. BMR
Sarcopenia is the progressive loss of muscle mass and strength. According to a 2024 study, muscle loss can begin in a person’s forties and increases with older age.
The natural aging process
- lack of physical activity
- obesity
- oxidative stress, in which there are too many harmful free radicals in the body and a lack of antioxidants to neutralize them
- insulin resistance, which can lead to high blood sugar levels
- decrease in anabolic hormones, such as testosterone and estrogen
- lack of protein
Psychological and lifestyle factors may make weight loss harder in a person’s forties and beyond.
These may include:
- Sleep deprivation: Consistently poor sleep may make weight loss difficult. Research shows that people who are sleep deprived lose more muscle and less fat than people who sleep well. Poor sleep can also increase hunger and reduce insulin sensitivity.
- Emotional eating: Emotional or mental health difficulties may lead to overeating, less physical activity, and difficulty sticking to a weight loss plan.
- Stress: Stress can negatively affect sleep and alter the way people eat, such as increasing comfort eating, which can lead to weight gain.
- Time constraints: Work and family commitments may mean people have less time to prioritize exercise, rest, good nutrition, and other factors that can affect weight loss.
- Motivation: Research suggests that belonging to a community that provides motivation and encouragement may help with weight loss. If people lack social support, it may be more challenging to stay motivated and on track with weight loss goals.
- Self-care: Often, having a busy schedule means that self-care becomes a low priority. People may not prioritize exercise, nutritious eating, and good sleep, and this may impact their weight.
- Caregiving roles: Caregiving, such as looking after children and aging parents, may cause stress and negatively affect a person’s own health. This may impair weight loss or cause weight gain.
If people are finding it difficult to lose weight, trying another strategy might help.
Combined diet and exercise
Although it may seem obvious, combining diet and exercise is one of the best approaches for weight loss.
A 2020 study compared the effects of diet alone and diet and exercise for weight loss in overweight women ages 40 to 60. The study found that, although diet alone led to improvements, combined diet and exercise led to the best results.
Physical activity guidelines recommend that adults need a minimum of
- brisk walking
- cycling
- gardening
Adults also need to perform muscle-strengthening exercises, such as lifting weights or resistance training, on two or more days each week.
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Intermittent fasting
Intermittent fasting alternates periods of eating and fasting. A 2024 systematic review found that, compared to a regular diet in people over 40 with obesity, intermittent fasting may lead to:
- greater weight loss
- improved body mass index (BMI)
- maintenance of lean body mass
Intermittent fasting is not suitable for people with metabolic disease, such as diabetes, anorexia nervosa, or other eating disorders.
Medical PerspectiveVariety may be one key to overcoming a weight loss plateau. Reevaluating your diet and changing up your workout routine may help you break through the plateau and support your weight loss goals.
—Jillian Foglesong Stabile MD, FAAFP, DABOM
Learn about gaining weight while exercising.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Self-monitoring
Self-monitoring refers to a person observing and tracking their behavior in order to regulate and change it. It may be helpful for weight loss.
Using a calorie tracker, fitness watch, or food journal may give people a more accurate idea of how active they are and how many calories they are consuming. It is easy to overestimate how many calories an activity burns or underestimate the number of calories foods contain.
How to feel good about your body after 40
If you are trying to lose weight and seeing little difference when you step on the scale, it can be disheartening. However, you are probably making progress in other ways. The number on the scale is only one measure of your body changing for the better.
Some of the ways to feel good about your body include:
- Practicing gratitude: People can write down what they feel grateful for daily, such as all the things their body allows them to do.
- Celebrating success: Celebrate progress, such as your clothes fitting better, feeling stronger, and having more energy.
- Accepting age-related changes: Focus on the benefits of aging, such as increased self-confidence, experience, wisdom, and resilience.
- Finding fun challenges: Signing up for a fitness challenge or starting a new hobby may help you feel more positive and fulfilled.
Support groups, such as TOPS clubs, can provide valuable support for people wanting to lose weight.
If people are seeing no progress after several months of trying to lose weight, they can contact a doctor. A doctor can check for any underlying medical issues that may be preventing weight loss, such as hypothyroidism or certain medications.
A doctor may test for any issues and suggest a treatment plan if necessary. If other steps have not been effective, medical interventions may also help promote weight loss.
Hormonal, metabolic, and lifestyle challenges can combine to make losing weight after 40 harder.
Trying new strategies, such as finding social support, managing stress, tracking calories and activity, and focusing on improving nutrition, may help.
People can contact a doctor to rule out underlying health issues if they are not seeing progress.