The 7 Biggest Weight Loss Mistakes Women Over 40 Make: A Personal Trainer's Guide

Why Is It Harder to Lose Weight After 40?

This is probably the question I'm asked more than any other.

The truth is, your body isn't working against you, but it is changing.

As we get older, we naturally begin to lose muscle if we don't strength train. Muscle is active tissue, so having less of it means we burn slightly fewer calories each day.

For many women, their 40s also bring hormonal changes, increased stress, poor sleep, busy family lives and less time to look after themselves. All of these can make weight loss feel harder than it did in your 20s or 30s.

The good news is that none of this means you're stuck. With the right approach, you can still lose body fat, build strength and feel healthier than ever.

Frequently Asked Questions

Can women over 40 still lose weight?

Absolutely.

I work with women in their 40s, 50s and even 60s who successfully lose weight every year. The biggest difference is that the focus shifts away from crash diets and towards building healthy habits that last.

What is the best exercise for women over 40?

There isn't one perfect exercise.

The best results usually come from combining strength training, regular walking, a little cardio and staying active throughout the day.

Strength training is especially important because it helps preserve muscle, supports bone health and keeps your metabolism healthy.

How much protein should women over 40 eat?

Everyone is different, but as a general guide, aim to include a good source of protein with every meal.

Chicken, fish, eggs, Greek yoghurt, cottage cheese, tofu, beans and lentils are all excellent options.

Is walking enough to lose weight?

Walking is one of the best habits you can build.

It burns calories, reduces stress and is easy to recover from.

However, if your goal is to lose body fat and stay strong as you age, I would encourage combining walking with two or three strength sessions each week.

How long does it take to lose weight after 40?

It depends on where you're starting, but I always remind clients that lasting results take time.

Losing around 0.25-0.75 kg (0.5-1.5 lb) per week is realistic for many people. More importantly, you're building habits that you'll still be following in five years' time.

If you're tired of doing it alone, I can help.

I offer personal training in Crouch End and online coaching for women who want to lose weight, get stronger and build lasting habits.

Learn more here or get in touch for a chat I’d love to hear from you.