How to Lose Fat After 40: The Ultimate Guide for Women

Jen The Health Coach
Jul 23
3 min read

Before and after photo of a lady in her 50's in her underwear showing her fat loss transformation

If you’ve hit your 40s and noticed the weight creeping up — especially around your middle — you’re not imagining it. Losing fat after 40 really is harder. But with the right approach to food, exercise, and lifestyle, it’s absolutely achievable.

In this guide, I’ll walk you through exactly what works for fat loss after 40 — and what doesn’t.

Why Is It Harder to Lose Fat After 40?

If you’ve been eating “well” and exercising but still can’t shift the pounds, here’s why:

Hormonal changes: In your 40s, levels of oestrogen, progesterone, and testosterone start to decline, impacting fat storage (especially around the belly) and making muscle harder to maintain.
Muscle loss: From your 30s onwards, you naturally lose lean muscle each year if you’re not actively strength training. Less muscle = a slower metabolism.
Lifestyle factors: Busy schedules, poor sleep, and stress all add up, making it harder to lose fat even when you’re doing “all the right things.”

The good news? You can turn this around with a targeted plan.

How to Lose Fat After 40: The Blueprint

1. Prioritise Protein at Every Meal

Protein is the most important nutrient for women over 40 when it comes to fat loss and maintaining lean muscle.

Aim for 30–40g per meal.
Great options: lean meats, fish, eggs, Greek yoghurt, cottage cheese, nuts, seeds, and clean protein powders.
Pair with non-starchy vegetables for added fibre and micronutrients.

2. Eat the Rainbow

Instead of obsessing over calories, focus on food quality and variety.

Fill your plate with a wide variety of colourful whole foods: leafy greens, peppers, carrots, berries, and more.
Think of it as eating the colours of the rainbow to flood your body with vitamins, minerals, and antioxidants that fight inflammation and support overall health

3. Be Smart With Carbs

For fat loss, it’s often best to limit starchy carbs like bread, pasta, and rice.

Get your carbs from non-starchy vegetables and low-sugar fruits.
Once you’re maintaining your weight, you can reintroduce small amounts of starchy carbs strategically.

4. Avoid Ultra-Processed Foods

Ultra-processed foods (ready meals, sugary snacks, packaged convenience items) are designed to make you overeat while offering very little nutrition. They also trigger inflammation and make fat loss harder.

Here’s a quick swap list:

Instead of: Sugary cereal → Try: High-protein Greek yoghurt with berries.
Instead of: Crisps → Try: Nuts or air-popped popcorn.
Instead of: Sugary snack bars → Try: Protein balls or boiled eggs.
Instead of: Ready meals → Try: Batch-cooked lean protein with roasted veg.

5. Strength Training Is Non-Negotiable

Cardio has its place, but lifting weights (or using resistance bands/dumbbells) is crucial.

Strength training helps rebuild muscle, boost metabolism, and shape your body.
Aim for 3–4 sessions per week for the best results.

6. Master Your Lifestyle Habits

Sleep: Prioritise 7–9 hours per night — poor sleep can wreck your hunger hormones and stall fat loss.
Stress: Use mindfulness, breathing exercises, or movement to manage stress (high stress = stubborn fat storage).
Daily movement: Walk more, stand when you can, take the stairs — small changes add up.