Why Weight Loss After 40 Feels Harder…and What To Do About It
If you’ve noticed that weight loss after 40 feels harder than it did in your 20s or 30s, you’re not imagining it. You’re not doing anything “wrong.”
Your body is simply changing, and those changes affect metabolism, hormones, and fat storage, especially around the middle (aka the “meno belly”).
The good news? Once you understand why, you can take the right steps to support your body, balance hormones naturally, and feel more in control again.
Why weight loss feels harder after 40
Several factors combine to make sustainable weight loss in midlife more challenging:
- Hormonal changes
As oestrogen, progesterone and testosterone fluctuate during perimenopause and menopause, they affect metabolism, fat distribution, appetite and cravings. Many women notice hormonal imbalance symptoms such as stubborn belly fat, even without changes in diet or exercise. That’s why looking at the best diet for hormone balance and seeking menopause nutrition advice can make such a difference. - Muscle loss
From your mid-30s onwards, muscle mass naturally declines (about 3–8% per decade). Since muscle is metabolically active, less muscle means a slower metabolism and fewer calories burned at rest. This is where weight loss and hormone support, along with a healthy hormones diet plan and regular strength training, can really help you protect your metabolism. - Stress and sleep
Busy work and family life, ageing parents, and hormonal shifts all impact sleep quality and stress. Higher cortisol (your stress hormone) can lead to cravings, fatigue, and more abdominal weight gain. Exploring natural ways to sleep better and focusing on nutrition for fatigue can make a big difference. - Gut health
Digestive changes, food intolerances, IBS, and a sluggish gut can affect nutrient absorption, blood sugar balance, and hormone regulation, all of which influence energy and weight. Sometimes working with a digestion support therapist or trying a structured gut reset programme UK can be the extra support your digestion needs.
Put together, these shifts can make the old “eat less, move more” advice fall flat.
What you can do instead
The answer isn’t restriction or chasing fad diets, it’s about creating the right conditions for your body to thrive in midlife.
Prioritise protein at each meal
Supports blood sugar balance, protects muscle, reduces cravings, and keeps you fuller for longer.
Support your gut health
Increase fibre gradually (veggies, pulses, wholegrains), and add fermented foods like kefir or sauerkraut to nourish your microbiome.
Protect your sleep & manage stress
Rest is just as important as nutrition. Walks, journaling, yoga or breathwork can calm cortisol, reduce belly fat, and restore energy.
Incorporate strength training
Resistance training supports metabolism, bone health, and energy. Just 2–3 short sessions per week can help rebuild muscle and reduce the “meno belly.”
Balance blood sugar
Combine protein, fibre, and healthy fats at each meal to prevent energy crashes, mood swings, and sugar cravings.
The bigger picture
Weight is not the root problem; it’s a symptom. It reflects what’s happening with your hormones, gut health, stress and energy levels. By working with your body (not against it), you can create long-term weight loss after 40 that feels sustainable and empowering.
This isn’t about chasing a number on the scales. It’s about feeling energised, confident, and more like yourself again.
Next steps
If you’ve been struggling with weight loss in perimenopause or weight loss in menopause, know that you don’t have to figure it out alone. With the right nutrition for long-term health, functional testing, and personalised diet plans, it is possible to rebalance hormones naturally, heal digestion, and restore energy.
Book a free discovery call with me and let’s explore how personalised nutrition can help you feel strong, energised, and balanced again.