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Why Can’t I Lose Weight as Easily as I Used To?

ByAnna + Em

If you’ve been finding it harder to lose weight as you age, you’re definitely not alone. Many women, especially after 40, notice that the weight loss strategies that once worked seamlessly no longer deliver the same results. The truth is, your body changes as you age, and so does your metabolism, hormones, and even muscle mass. To achieve your weight loss goals, it’s important to understand these changes and how to work with your body—not against it.

Let’s dive into why losing weight becomes more challenging and what you can do about it.

Changing Metabolism

As we age, our metabolism will appear to slow down, if not supported properly. In your 20s and 30s, your body may have been a calorie-burning machine, but after 40, your metabolic rate starts to drop. This decline means that your body burns fewer calories at rest, making it easier to gain weight and harder to lose it.

Why it happens:

  • A natural decrease in muscle mass slows down the rate at which your body burns calories.
  • Hormonal shifts also play a role, affecting how your body stores and burns fat.
  • Additionally, whether we are aware of it or not, our lifestyle changes a little – less active, different nutrition, more alcohol, etc.
Hormonal Shifts

Hormonal changes, particularly as you approach menopause, can significantly impact your ability to lose weight. During perimenopause and menopause, estrogen levels fluctuate and eventually decline. This hormonal shift can lead to an increase in fat storage, particularly around the belly.

Why it happens:

  • Lower estrogen levels slow down the rate at which your body metabolizes fat.
  • Hormonal imbalances can lead to cravings, fatigue, and a slower metabolism, making it harder to stick to a healthy eating plan or workout routine.
  • In our 40s and beyond, we become less resilient at managing cortisol, (which in excess will cause weight gain, especially around the belly), while at the same time we become less insulin sensitive (resulting in dysregulated insulin and again, makes weight loss difficult).
Muscle Mass Decline

After the age of 30, your body starts to lose muscle mass in a process called sarcopenia. Unfortunately for women, during peri and beyond, the rate that women lose muscle accelerates. Since muscle burns more calories than fat, this decline can lead to a slower metabolism and weight gain if left unchecked. Muscle mass is one of the key drivers of metabolic rate, and losing it means you burn fewer calories—even while resting.

Why it happens:

  • Muscle loss, or sarcopenia, is a natural part of aging but tends to accelerate after 40.
  • Estrogen is an anabolic hormone supporting growth and maintenance of muscle. When it starts to fluctuate and eventually decline, we need to employ external stressors to keep our muscles.
  • Without being intentional about maintaining or gaining muscle, by using our nutrition and exercise as stressors, your body gradually loses muscle mass, impacting your ability to maintain a healthy weight.
Stress and Sleep Disruptions

Stress and lack of sleep can wreak havoc on your weight loss efforts. Both can lead to higher levels of cortisol, a stress hormone that increases fat storage, particularly around the belly. Poor sleep also affects hunger hormones, making you crave high-calorie, sugary foods the next day.

Why it happens:

  • Chronic stress triggers the release of cortisol, which can cause weight gain, particularly around your midsection.
  • Poor sleep disrupts the balance of leptin and ghrelin, the hormones that regulate hunger and satiety, making you more likely to overeat or choose unhealthy foods.
Adjusting Your Approach After 40

Understanding how your body changes with age is the first step toward successful weight loss in your 40s and beyond. The strategies you used in your younger years—like cutting calories or doing more cardio—may no longer be effective. Instead, focus on balance and sustainability:

  • Adjust your diet to include foods that fuel your metabolism and balance hormones through proper nutrition and lifestyle changes..
  • Incorporate strength training: Lifting weights two to three times per week helps preserve muscle mass and supports a healthy metabolism.
  • Eat enough protein: Protein is the building block of muscle. Eating a high protein diet can help preserve muscle mass and boost fat loss.
  • Manage stress by incorporating stress-reducing activities like yoga, meditation, or even short walks in nature to keep cortisol levels in check.
  • Prioritize sleep and aim for 7-9 hours of quality sleep each night. Creating a bedtime routine, limiting screen time, and managing stress can help improve sleep quality.
Final Thoughts

Losing weight after 40 requires a shift in both mindset and approach. Your body is changing, but that doesn’t mean you can’t achieve your weight loss goals. By understanding the root causes—such as a slowing metabolism, hormonal changes, muscle loss, and the impact of stress—you can make targeted adjustments to your lifestyle that will help you shed unwanted pounds and feel your best.

Your nutrition plays an incredibly important part in managing your weight and supporting your metabolic health, in your 40s and beyond. Nutrition can support your metabolism, balance cortisol and support your blood sugar levels and this is why we created our 4 Week Peri Reboot with Carissa Mason, nutritionist extraordinaire. It is a comprehensive, scientifically-backed program that focuses on high protein, high fibre, macro balanced and calorie controlled meals – suitable for you AND your whole family, so you ocan all enjoy the benefits of up levelling your nutrition! Taking all of the guesswork out of it for you. For more information, check it out HERE.

Anna + Em xo

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