If you prefer a specific plan with specific rules, make sure it goes with your lifestyle, which, for most guys, gets increasingly complicated in your 40s with more responsibilities at work, with your family, and maybe even with your aging parents. A vegan diet can be hard to do in a healthy way if you live a grab-and-go existence. Meal prep is going to be a challenge if you’re never home long enough to cook. Don’t just pick what worked for a friend; pick what’s likely to work with your busy, over-40 lifestyle.
Soda and other sugary soft drinks are all empty calories that may result in weight gain and health problems. Don’t be fooled—diet soda is not better. It’s full of artificial sweeteners, preservatives, and often caffeine that can disrupt your health.31,32 It can interfere with your hunger hormones, increase your appetite, and lead to weight gain.33,34 Herbal teas and green juices are a good option.
You may wonder if you should even try to lose weight in midlife. Shouldn’t you just accept weight gain during menopause as part of life? The answer is “No!” While accepting and loving your body is important, achieving and maintaining a healthy weight as you are reaching menopause is not about how you look. Excess weight in later life holds a variety of dangers to your health and well-being.18 Losing excess weight, and especially belly fat, may significantly decrease your risk of a variety of health issues, including19,20:
Have you noticed a little extra cushioning on your bottom, belly, and hips and increased difficulty losing those stubborn extra pounds? You are not alone. This is a common problem that women face as they are entering perimenopause and menopause. As a woman over 40 (and turning 50 this year), I understand your concerns. However, as a physician, I know that it is possible to achieve a healthy weight at this time of our lives.
Have you noticed a little extra cushioning on your bottom, belly, and hips and increased difficulty losing those stubborn extra pounds? You are not alone. This is a common problem that women face as they are entering perimenopause and menopause. As a woman over 40 (and turning 50 this year), I understand your concerns. However, as a physician, I know that it is possible to achieve a healthy weight at this time of our lives.
High Intensity Interval Training (HIIT) is where you exert maximum effort through quick, intense bursts of exercise followed by short recovery periods, and it’s a great way to amp up your weight loss. If you’re currently only using doing steady state cardio workouts like jogging or elliptical weight loss exercises, for example, you could benefit from incorporating HIIT workouts to your regimen. Because the intervals get your heart rate more elevated, they help you work harder, not longer. Studies show that HIIT also burns more fat than other workouts. If you’re looking to try HIIT for the first time, check out these HIIT workouts on Get Healthy U TV!
“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.

Why that’s so important: “The more muscle we have, the more calories we burn,” Kirkpatrick says. Even if it doesn't actually help you lose weight, it can help keep you from gaining it—along with all the other good things it does for your body, mind, and life. Lots of over-40 guys like HIIT, since its compressed timeframe ends up having a low impact on your schedule.
Before you try anything else, make sure there isn’t an underlying factor interfering with your weight loss, like a thyroid condition. Did you know that nearly 1 in 5 adults over 40 suffer from thyroid problems that can interfere with weight loss? Your thyroid is the main regulator of your body’s metabolism, so having an over or under-active thyroid gland (hyper or hypothyroidism) can truly interfere with weight loss. Talk to your doctor if you’re having trouble losing weight and also experiencing any of the following symptoms of a thyroid disorder:
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.
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.
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.
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