Chronic stress can increase cortisol in your body, and lead to high insulin levels. You may even end up craving more sugary and fatty junk food,41 resulting in more stubborn pounds and belly fat. Managing your stress will increase your overall well-being and can help with weight loss. Breathing exercises, meditation, dance, gentle exercise, journaling, and listening to uplifting music are some of my favorite ways to lower stress.
As you enter your forties, you are also entering perimenopause, when levels of your sex hormones progesterone and estrogen decline. Besides regulating your menstrual cycle and reproductive functions, these hormones also impact restful sleep and relaxation. A decrease in progesterone and estrogen levels may lead to sleep disturbances, restlessness, and insomnia.1 Because changes in sleep patterns have been associated with weight gain, sleepless nights may make weight loss increasingly difficult.2
Your metabolic rate naturally continues to decline 5 percent each decade once you hit 40.3 Your resting metabolic rate (RMR) determines how many calories you just to survive. It is determined by a variety of chemical reactions inside your body. These reactions rely on your mitochondrial function and sodium-potassium pumps. Your mitochondria help to create energy, while your sodium-potassium pumps generate muscle contractions and nerve impulses.4,5,6,7,8 Both of these processes become less effective over the years and slow your metabolism.9,10 If you eat more than your RMR yet lead a sedentary life, you set yourself up for weight gain.
If you're genetically predisposed to gain weight easily, that may be another strike against you. Even if you don't actually gain weight, you may still gain inches around the waist. This weight gain can be so frustrating, it's easy to become obsessed with losing it, starving yourself or exercising too much or maybe even looking into the latest plastic surgery procedure.
8. Sleep more and stress less. Easy, right?  This may be the hardest part.  There are plenty of things you can try.    Melatonin and or magnesium at night.  Massages.  Yoga.  Meditation.  Hot baths before bed.  Black out windows and cooler temperature in your bedroom.  A good shrink.  There’s really no shortage of suggestions.  It may be time to experiment if you’re not getting enough good sleep.
How intense does the strength training need to be? Are push ups and squats and using hand weights during your HIIT training enough or should it be a more classic free weight workout where you do 3 reps of 12? I eat well and work out 6 days per week (get healthy u TV, running, etc) for 30-60 minutes each day. Nothing is helping my weight loss and I'm so frustrated!
Once you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago and author of “Six Factors to Fit: Weight Loss that Works for You,” told TODAY that the total amount of calories burned every day diminishes for most people with each passing decade.
Hormonal changes are one of the main reasons that women tend to lose more muscle as they approach menopause. Diet and exercise also play a role.12 On average, adults lose 3 to 8 percent muscle every decade after age 30.13,14 By the time you reach 80, you may have about 30 percent less muscle than you had at age 20.15,16 Muscle loss over time can lead to slower RMR, increased fat, weight gain, weakness, and fractures.17
When you’re under-rested, your appetite-regulating hormones get short-circuited, so your appetite goes into overdrive, but the hormones that tell you you’re full don’t kick in promptly. Studies also suggest that when you’re sleep-deprived, it alters the way you think about food, so you have stronger cravings for sweets and other less healthful eats.
It’s usually not just due to losing muscle mass over time (more on that later). "It's multifactorial," says Fatima Stanford, MD, MPH, obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. Numerous factors can sneak up on you and help you gain or hold onto weight, including your lifestyle, your food, your biology, and your sleep habits. The good news in that is that there are also numerous ways to tackle getting your weight to where you want it—you don't have to force yourself into one approach, and you get to choose what works for you.
Let's get down to business: If you're having a hard time achieving your weight-loss goals after 40, these 16 expert-backed tips for losing weight in your 40s are totally doable and can nudge your body in the right direction again. (And, tbh, they're wise for anyone looking to move the needle to keep in mind—not just those over 40.) You'll be on your way to a stronger, healthier you in no time.

Yeah, you've probs heard that diet tip before—as it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gain—simple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."

Once you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago and author of “Six Factors to Fit: Weight Loss that Works for You,” told TODAY that the total amount of calories burned every day diminishes for most people with each passing decade.
1.  Eat less added sugar, processed food and refined grains (white bread, bagels, pasta, white rice, you know the drill). A lot less.  According to the sugar science department at UCSF, added sugar is hiding in 74% of all packaged food.  And, the majority of carbohydrates in the typical American diet is made of refined grains.  This means reading labels folks and knowing how many different names there are for sugar.  Just because it’s called “agave nectar” or “cane juice crystals” doesn’t mean it’s any better for you than the white granulated stuff.  Your body doesn’t know the difference and once you eat it, it’s all the same to your pancreas (the organ that produces insulin in response to sugar).  Click this link to see 61 different names of sugar then run to your pantry and read the ingredients on your packaged food.  Prepare for a rude awakening!
Chronic stress can increase cortisol in your body, and lead to high insulin levels. You may even end up craving more sugary and fatty junk food,41 resulting in more stubborn pounds and belly fat. Managing your stress will increase your overall well-being and can help with weight loss. Breathing exercises, meditation, dance, gentle exercise, journaling, and listening to uplifting music are some of my favorite ways to lower stress.
The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.
Hormone imbalance can also wreak havoc on your weight. Keep in mind that perimenopause and other hormone changes can start when you are in your 40s. Estrogen dominance will definitely interrupt weight loss but so will the imbalance of  cortisol, leptin and insulin. We have a great article that covers, in great detail, how these hormones affect your body. Check out Balance These 4 Hormones If You Want To Lose Weight for more information!
Non-starchy vegetables, particularly greens, are rich in nutrients, minerals, antioxidants, and fiber, and quite low in calories. They can nourish your body while helping you lose weight. Greens and veggies are low in calories, yet thanks to all the fiber, they can keep you full and satisfied longer. They may also prevent sugar spikes and sugar cravings, lowering your risk of reaching for unhealthy snacks or sugary desserts. If you are looking for an easy way to get 14 veggies in one serving, my Organic Greens powder is a simple solution.
“There are many eating patterns that can be used to lose weight,” says William Samuel Yancy, M.D., director of the Duke Diet and Fitness Center and associate professor of medicine at Duke University. Many have evidence behind them, whether that’s keto, Paleo, Mediterranean, vegan, or anything else. Interestingly, there’s not as much research on what works for men as there is on women, but “for men, sometimes it’s as simple as shortening the time in which you are eating to an 8- to 10-hour window a day,” says Kristin Kirkpatrick, R.D.N., consultant for Integrative and Lifestyle Medicine for the Cleveland Clinic. Even something as straightforward as not eating after 6 PM can make a big difference—one of her male clients who lost 150 pounds found that to be especially helpful, she says.
It’s usually not just due to losing muscle mass over time (more on that later). "It's multifactorial," says Fatima Stanford, MD, MPH, obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School. Numerous factors can sneak up on you and help you gain or hold onto weight, including your lifestyle, your food, your biology, and your sleep habits. The good news in that is that there are also numerous ways to tackle getting your weight to where you want it—you don't have to force yourself into one approach, and you get to choose what works for you.
“To achieve and maintain a healthy weight as we age, it’s imperative that we incorporate a ‘movement portfolio’ into our daily lives,” said Kushner. He explained that your portfolio should include activities of daily living (like walking, using the stairs and house cleaning), active fitness activities (like bike riding and using the elliptical machine) and resistance-training exercises. Kushner also recommended trying to reduce the time you spend doing sedentary activities like watching TV. “These targeted action steps will boost metabolism and help maintain muscle mass,” he said.
Hi, Thanks for this wonderful information. Exercise is one of the most powerful ways to take control of your health. Not only can it prevent heart disease, strokes, metabolic syndrome, Type 2 diabetes, Alzheimer’s and cancer, it has been shown to help with depression, insomnia and stress. I hope this information will really help everyone to get motivated toward the importance of exercises not only for lose weight but to live a healthy life.
This is for your health, not your looks. Excess weight can increase the risk of inflammation, pain, and disease. As you get healthier, you will have more energy for your family, friends, and activities you love. You may be approaching midlife, however, the best is yet to come! If you follow these simple dietary, lifestyle, and mindfulness strategies, you can lose weight in midlife and face your future in your best shape yet.
Hormone imbalance can also wreak havoc on your weight. Keep in mind that perimenopause and other hormone changes can start when you are in your 40s. Estrogen dominance will definitely interrupt weight loss but so will the imbalance of  cortisol, leptin and insulin. We have a great article that covers, in great detail, how these hormones affect your body. Check out Balance These 4 Hormones If You Want To Lose Weight for more information!
At 41, these are the things that I notice the most. My body does not bounce back as easily as it once did and I have to work a lot harder to manage my weight. Genetics play a role in the aging process, but our lifestyle choices can help dictate how well our genes treat us as we get older. After turning 40, these are six of the top lifestyle habits to focus on.
Now that the whole sober curious moment is making not drinking trendy, it’s easier to find alcohol-free options. Less alcohol not only means you’re drinking fewer calories, it can also mean fewer late-night bowls of ramen or plates of double cheeseburgers on the way home from happy hour. Today, it’s also easier to maintain a social life when you’re not overdrinking, since there’s the new perception that you’re not saying no to a beer or five; you’re part of a “movement.”
Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.
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