Weight Loss After 40 -- Why It's So Hard, and What Works

A 10-step plan to win the battle of the bulge
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Every year, it seems, the needle on the scale is a little harder to budge. You cut back on portion size; you say, "No, thank you," to dessert; you sign up for a Zumba class -- and yet your jeans size goes up and your energy level goes down. What's going on?

Starting in our early 40s, our bodies go through a series of changes that profoundly affect digestion, metabolism, and other bodily functions. Thanks to hormonal and other changes, the very growth rate of our cells slows down. It's just something we have to learn to work around.

Sometimes, though, something's gotten off track, metabolically speaking, and there's an underlying medical issue that needs to be dealt with before the usual weight-loss measures will have any effect. Here's a 10-step plan for understanding the challenges that prevent weight loss over 40, and for learning how to overcome them.

1. Get to know your body's new biological rhythms -- and adjust to them.

In long-ago times, older didn't necessarily mean plumper. Think of those icons of the American prairie, the sinewy pitchfork-wielding farm couple pictured in American Gothic. But today, those of us over 40 face a twofold challenge: We're living longer, and we're no longer out there milking the cows at 5 a.m.

When it comes to burning calories, it's a fairly simple equation. What goes in must be burned off, or it sticks to our ribs. Acquiring weight is absurdly easy -- eating just 100 extra calories a day (100 more than what your body burns) will lead to a 9- to 10-pound weight gain over the course of a year, experts say. How much is 100 calories? Not a lot: A can of Coke contains 155 calories, a chocolate bar more than 200. Of course, that cola or chocolate chip cookie is no problem if we're walking or running it off. But after 40, our activity level tends to decline, too. So the challenge is to bring the two into balance.

Look back over the past year, and think about when your weight seemed to be holding steady and when it seemed to be trending slowly upward. What were you doing during the good weeks? What sabotaged you the other times? Make a list of what works for you, and what throws you off. Your own healthy habits in the past are the ones most likely to work for you now.

More ways to lose weight after 40

2. Eliminate underlying metabolic conditions.

Would it surprise you to know that thyroid problems strike as many as 1 out of 5 adults over age 40? And 8 out of 10 of those adults are women? The most common of these is hypothyroidism -- an underactive thyroid -- and it's one of the primary reasons many women over 40 can't lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it's underactive, so is everything else. Think of low thyroid as having your internal thermostat set too low. Symptoms include feeling cold all the time, poor circulation in the hands and feet, clammy hands, tiredness and lethargy, hair loss (including eyebrows and eyelashes), and weight gain -- despite real attempts to exercise and eat well.

If you suspect an underactive thyroid may be slowing your metabolism, the first step is to call the doctor and ask for a thyroid test. But beware: It's not always that simple. Many thyroid experts consider the first-line thyroid blood test, known as the TSH, an unreliable indicator, and they argue that doctors should diagnose according to symptoms rather than a lab number. And there is extensive disagreement among endocrinologists about what should be considered a "normal" range for the TSH, what range indicates subclinical hypothyroidism, and what number indicates full-blown hypothyroidism. Since 2003, the American Association of Clinical Endocrinologists (AACE) has been recommending that a TSH test result of 2.5 or above should be considered a possible indicator of hypothyroidism. But many laboratories still use an older standard, according to which 5.5 is the cutoff above which TSH is considered abnormal. And new recommendations issued jointly by a task force of the AACE and the American Thyroid Association (ATA) didn't clarify things much; they basically say that a thyroid result of between 2.5 and 10 could indicate hypothyroidism on a case-by-case basis. In addition, the 2012 recommendations suggest that doctors use an additional test for elevated thyroid peroxidase antibody, or TPOAb, when diagnosing autoimmune hypothyroidism.

The takeaway: If your TSH result is above 2.5, make sure your doctor knows that the AACE considers you a candidate for thyroid medication, based on your symptoms. Then ask for a referral to an endocrinologist, with whom you can discuss the need for additional testing.

More ways to lose weight after 40

3. Adjust your eating habits for maximum energy.

Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat like you could at age 20. One strategy recommended by internist Julie Taw, MD, of Englewood, New Jersey, is to eat more frequently but to consume less at each sitting. An added benefit of eating this way is that it's easier to keep your blood sugar steady, so you don't have the peaks and valleys that contribute to fatigue.

Here's the rule: Try eating five to six small meals a day, and don't go more than three or four hours without eating. For example, you might eat a light but healthy breakfast before you leave for work, then have a nonfat yogurt in the late morning. Then instead of eating a big pasta lunch and spending the afternoon in a stupor, eat a light lunch and spend the rest of your lunch break taking a brisk walk. An afternoon snack of nuts and an apple keeps you from needing the 4 p.m. sweet treat and makes it easier to avoid overeating at dinner.

Your goal is the opposite of the starvation approach to dieting -- you want to trick your body into feeling satisfied and well-fed at all times, though the total amount you're eating is less.

4. Time your eating to take advantage of your body's natural rhythms.

Most experts agree on one thing: Snack (or eat dinner) after 8 p.m., and whatever you eat is more likely to go straight to your hips and stomach. Happily, the opposite is also true -- what you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently.

Don't like to eat breakfast? Sorry, but there's no way around this one; eating a good breakfast is one of the key habits experts have identified that keeps thin people thin. When members of the National Weight Control Registry (people who have maintained a weight loss of 30 pounds for between one and six years) were surveyed, 78 percent reported eating breakfast every day and almost 90 percent reported eating breakfast at least five days a week. This was one of the only factors researchers identified that those in the registry had in common!

More ways to lose weight after 40

5. Trick your metabolism with fat-fighting foods.

I know you've heard it before, but it's true: It's really not just about how much you eat, but how much of which foods. There are plenty of healthy foods you can eat all you want of -- and no, that doesn't mean stuffing your fridge with celery sticks, 1970s-style. Instead, make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it. Then eat other foods in moderation, and you should be OK.

6. Make muscles an ally in your weight-loss campaign.

There's one thing the exercise gurus have gotten right: The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

The key here to long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher. And don't ignore your core; planks, curls, and Pilates moves help strengthen the deep core muscles that are key to posture. Make it as pleasant as possible; work out while you watch the evening news or your favorite sit-com. Other tools that help: kettlebells, an exercise ball, and ankle weights. Slowly and gradually build up those biceps, abs, deltoids, and glutes, and you'll have some key allies in your fight to prevent age-related weight gain.

More ways to lose weight after 40

7. Get more sleep to burn more calories.

As any perimenopausal woman or hardworking man over 35 can tell you, sleep gets ever more elusive as you age. It's not just that we're busier and more stressed. We also have multiple physical issues, from back pain to snoring to night sweats, any of which can interfere with getting a good night's sleep.

Yet, paradoxically, getting a good night's sleep is one of the keys to losing weight. In recent years, significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. One key study concluded, "Sleep duration may be an important regulator of body weight and metabolism." Here's how it works: When you're sleep deprived, ghrelin levels increase at the same time that leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave "energy" foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.

And there's more. Recently, studies have shown that our bodies are most metabolically active while we sleep, and that sleeping less than six hours impairs glucose tolerance, a key precursor to diabetes. So the longer we sleep, the more efficiently our inner fat-burning and sugar-processing engines function.

Add these all together and you can see a pattern emerging: The older we are, the harder it is to get a good night's sleep -- and the less we sleep, the more likely it is we'll gain weight. What to do? Take steps to combat sleep problems and your waistline will benefit, too.

How Indulging Your Sweet Tooth Can Help You Lose Weight

8. Strike up a healthy relationship with your sweet tooth.

If you're dying for a sweet treat, give it to yourself, savoring it slowly so it registers fully with your brain's pleasure sensors. A trick that many experts recommend: Cut the treat in half before you start eating, carefully wrapping the second half up to "save for later." You may or may not want it -- sometimes if you eat the first half slowly and consciously enough, you'll feel satisfied. But knowing it's there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply.

Also, don't try to substitute artificially flavored sweets. Researchers have recently discovered that artificial sweeteners fail to trigger the body's natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you'll keep on wanting the real cookie, so the 100 calories you just ate were in vain.

9. Forget dieting. Instead, focus on your fuel-to-energy ratio.

If, like most 40-somethings, you're packing some extra pounds, you've probably made plenty of resolutions to go on a diet. You've also probably figured out by this point in your life that diets rarely work, and neither does suddenly embarking on a strenuous new exercise regimen. There's a good reason that sudden, drastic changes don't lead to long-term weight loss, and may even lead to a rebound. Have you noticed that your weight tends to stay fairly constant week to week, even if one day you go on a junk food binge and the next day you're fairly good? Nature designed us with optimum abilities to maintain a steady metabolic rate, because it helps us weather food shortages and sudden demands on our energies.

Unfortunately, this means that when you've gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it. So here's what you do: You make slow, gradual adjustments to each end of the equation. And you -- and only you -- decide which end of the fuel-in, energy-out equation to emphasize and when.

More ways to lose weight after 40

10. Make slow, realistic changes in tune with your lifestyle.

Let's say you want to lose 10 pounds. To do so right now, you'd have to burn 35,000 calories -- an overwhelming number that would require you to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, but attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging your efforts.

But you could also, much more effectively, set out to lose 1 to 2 pounds a week for the next 5 to 10 weeks. Studies show that if you take the slow-but-steady approach, you're much more likely to keep that 10 pounds off. Remind yourself that you are the only one in charge of tuning up your metabolic engine. Decide whether to focus on cutting down the number of calories you're consuming, or on upping the number you're burning. Most likely, you'll strike a balance between the two that suits you.

If six half-hour walks a week is relatively painless for you, that's a good choice; if you can only manage three, do that. If going outdoors in ten-degree weather is singularly unappealing and you wouldn't be caught dead in a gym but it's not too hard to give up dessert, then prioritize dietary changes instead.

Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That's the ultimate secret to combating over-40 weight gain.

Melanie Haiken

Melanie Haiken discovered how important it is to provide accurate, targeted, usable health information to people facing difficult decisions when she was health editor of Parenting magazine. See full bio

2 months, said...

Losing weight at an older age so hard because of the metabolic system slows down and that is why it is hard to lose all the calories from the body. But still there are ways to fight this situation. And thanks you for sharing these ways to lose weight they are very helpful.Thanks for posting this, it's a very informative post. https://goo.gl/FWAZ2e

3 months, said...

There are a lot of obstacles when it comes to lose weight after 40. The most irritation one is the metabolic system doesn't corporate with you at all. Thanks for all of this tips this is really helpful. I have a family member who is trying to lose weight so this will help her. Thanks again. https://goo.gl/FWAZ2e

10 months, said...

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about 1 year, said...

My mom is following a healthy diet and doing exercise regularly. Her age is 47 now. She love to swim. She looks very younger still. Really swimming improves our cardiovascular health and reduces the risk of heart disease which is very beneficial for health. Benefits of swimming, http://www.assertmeds.com/swimming-benefits-guide.html

almost 2 years, said...

I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.

about 2 years, said...

Jay, have you tried the Venus Factor? It's worked for many women, so maybe it can help you too. You can find the weight loss guide at: www.VenusGuide.info

about 2 years, said...

What if you've tried most of these tips and nothing works?

about 2 years, said...

@Samantha Taylor Your story seems so much like mine, in fact, I was in this very state a few years back, with people commenting on my weight. I was about 50 pounds overweight and yes was looking bad. I had lost all confidence in myself, stayed away from parties, avoided meeting friends, and my life was a complete nightmare. People did suggest me many weight loss supplements, exercises, yoga, and all that. I too tried some of them, ardently followed for about few weeks and gave up. That is when I realized I need to do this seriously and find something that really works. I came across an article that said biotin helps lose weight amazingly. I tried not one but two biotin brands one after the other, but the results were not the least impressive. It is then when I tried certifiedbiotin.com and am glad I did. In just a couple weeks, I started noticing results. Keeping in mind how overweight I was, when I could see results, it clearly meant changes were actually happening. This got me so determined. Not only that, certifiedbiotin.com also has had its effect on my nails and hair, they are much stronger and much shinier than before am getting compliments from everyone, it feels amazing. So, I would suggest you try this amazing product, has worked for me, and I pray it works for you too.

about 2 years, said...

I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.

over 2 years, said...

I think it's about time and choices. I love breakfast but not so much lunch and dinner. During my working years most of the stuff available to me within the time allotted was not good for me. Restaurant food portions were too big and cooked full of additional calories. I'm a decent cook but cooking for one wasn't motivating and I didn't want to store a lot of extra food. Much has changed to make it easier for the single person to prepare food, but it's still expensive. If you take the time to plan/prepare your meals ahead of time, or plan to stop at the grocery more than once a week, or pay the extra to buy your food fresh/prepared well, you can lose the weight. I heard a guru emphasize protein again today as the builder of muscle which helps eliminate the fat. Keep yogurt, eggs, nuts on hand for in-betweens to minimize hunger pains which make you want to eat more. Remember it takes 20 minutes for your stomach to tell your brain you are full, so eat slowly or piecemeal. Can't lose weight without exercise but there is something out there for everyone. Get a walking buddy. Eat only until you are full. Remember the first few bites of a treat are the most satisfying, so put the rest back!

over 2 years, said...

This advice is similar to what Mom always taught me 40 years ago.

over 2 years, said...

I had hip replacement surgery almost four months ago. To my surprise, I have lost 20 lbs. Is this the usual? Ten would have been nice; with 20, my clothes no longer fit!

over 2 years, said...

I just turned 40 and I just don't think this steady weight gain of mine is fair at all! Admittedly, my diet could use a complete overhaul. My family and I are guilty of eating too much fast food but we've cut waaayyy back on that. In fact, most of the month of December, we ate food cooked at home except for one or tow times ordering pizza. But it's a far cry from multiple times throughout the week! I haven't been exercising consistently. So you may be wondering why I'm complaining about weight gain, huh? That's because I feel my eating habits changed considerably over the last 2 yrs--not stopping for sweet treats anymore. Nevertheless, I'm 25-30 pounds heavier I was a little over 5 yrs ago. And I just turned 40 this past October.. I didn't expect this to happen until my mid-40's but it started in my late 30's. Now I'm working on focusing on 80% of the 80/20 equation. I don't do intense, high impact exercise. Instead, I'm working on eating cleaner--cutting out the processed food and adding weight lifting to my walking program. Hopefully this works. I'd always planned to have a better than average physical body as I approach middle age. I know too many people who are older than me and have very nice bodies. I just want the best body that I can have.

over 2 years, said...

@HannaT Lol, you made my day with that time zone thing :) This verified forskolin you have mentioned really helped me. i lost like 35 pounds in three month and 100000 pounds to go, lol. Speaking about garcinia, don’t even spend your money on that. I tried it 2 years go with literally 0 results.

over 2 years, said...

I've been size 10 all my life without even trying a lot. Recently I hit my 40th birthday. And now i can see that i’m starting to gain weight. Soon i will need my personal time zone. My metabolism is getting slower i guess. i hate working out so decided to give weight loss supplements a shot. But there are so many…. My friend which is a dietitian said that verifiedforskolin.com is the best since it's verified by a lot of studies. Maybe somebody tried it? Or should i try garcinia?

over 2 years, said...

Rinta Love– actually there IS a magic formula. It’s called eating fewer cabs. I’m not trying to be a smart ass about it… honestly! I feel like it wasn’t until I was 41 that I cracked the code on this weight lost thing. Granted there were a few things that fell into place at this age; my children are older enough to do HW and stay home on their own which made going to the gym easier. And I have to say that working out was probably only 10% of the equation and dieting was the other 90%. i.e. without dieting I would’ve had to worked out nearly 10X more, but without exercising, I’d guess that I would probably need to eat only slightly less to achieve my weight goals – granted I would also guess that my body would be slightly softer even with the low “weight” than if I hadn’t worked out. So what’s the formula? It’s only TWO things really!! The caveat is that I’m assuming we’ve all been able to lose weight before right but have not been able to maintain it?! If you’ve NEVER lost weight EVER before then I don’t know what to tell you (well, yeah I do… I’ll get to that at the end). The visual I came up with is this: it’s like you’re on a LOOOONG hike (some of us are faster than others and that’s all find and good). But it’s like when we stop for a break, we’re on a moving belt (you know… the ones at the airport?!) and it’s pulling is backwards each time we stop… that would suck right? It’s no wonder we lose hope and have despair. One of the things I learned (from another dieter) was how to control THIS phase of my diet! That for me was the key. Whenever I stopped dieting for a HUNDRED different reasons (birthday parties, weddings, vacations, … hell even weekends with the fellas!) I made sure I didn’t gain my weight back pass a certain point… this point was +2 lbs. easier said than done right? Yes it is… the point is that THAT is not one of the pieces of the formula. The one pieces it what to do when you DO go over. What I do is skip breakfast, skip lunch, and eat a sensible dinner that’s low in carbs… THAT’S IT!! (it’s basically any meal you like but without the carbs… I’ve pushed the limit on the carb thing so many times to varying successes, meaning it’s not the end of the world if you have ¼ of a potato or ½ cup of rice.) The result the next morning is that you will lose (depending on your sex) 1-3 lbs! almost guaranteed. When I stated to follow this I felt SOOO in control of my life. I felt like I no longer had that fear of stopping my diet due to some unforeseen event in my life. SO WHAT if it means I got off my diet 30 times in 1 year… at lease I wasn’t moving backwards on that escalator thing I talked about. The second piece of the formula ties in VERY closely to this one and that is … WEIGHT YOURSELF EVERY DAY!!! Same time, after elevating yourself and naked! If the number is over the +2 lbs… do the first part of the formula. I take my scale with me on EVERY business trip and on EVERY vacation. So that’s it! That’s how, for the first time in 40 years I actually feel like I have this weight thing figured out. I haven’t been this weight since 9th grade (I was heavy ALL my life). Oh, I promised I’d talk to those who have never loss any weight before… Well, once in a while when I felt like it, I would do the “over 2 lb” diet day just for the heck of it… sometimes a few days in a row or whatever I can handle. I would lose 2, then 1, then 1.5lbs. then I would stop. And whenever I fell pass -2lbs I would consider THAT weight my NEW weight that have to maintain a +2 at… get the drift? Doing this allowed me to go at my own pace. It took me 8 months to loose over 40 lbs but I have to say it was relatively easy. I didn’t miss out on special events. I got to enjoy lunches with co-workers and limit it as many days as I can without feeling like I was avoiding them. And I did my diet days when it wasn’t anything special. My day was always a travel day when I was stuck at airports and on planes all day. Those were the easiest since it wasn’t anything social. Hope that helps. And Oh BTW, for me alcohol (even a few beers) on the “+2” diet day was not an issue. I would still lose a few lbs.

almost 3 years, said...

In my op there is no magical way to weight loss. You become obese simply because their is something wrong about your lifestyle. It may be your eating habits, your lack of physical activity, or even your choice of foods. The only legit way to get back in shape is to correct these underlying problems. I went to a weight loss program at a natural health centre in Toronto once called Pinewood Health ( http://www.pinewoodhealth.ca ). What I learnt is that once you get all these things right, you will automatically get back in shape. As they say, set the little things right, and all the big things will fall into place.