Life begins at 40, they say, but sometimes, those extra pounds seem to appear out of nowhere. If you’ve hit your 40s and find it a bit tougher to shed those unwanted pounds, you’re not alone. Weight loss after 40 can be a unique challenge, but it’s achievable with the right approach. In this blog by Integrative Chiropractic & Weight Loss in Portland, Maine, we’ll explore five practical tips to help you lose weight, reach your goals, and embrace a healthier you. 


Tips for Losing Weight After 40: Why Is It So Hard?


Less Muscle Mass 

As we age, our bodies naturally start to lose muscle mass. This decline is significant because muscle burns more calories than fat does. With reduced muscle mass, we burn fewer calories throughout the day, making it more challenging to shed excess weight.


Hormonal Imbalances

Hormonal changes that occur with age can affect metabolism and appetite regulation, making it harder to maintain a healthy weight.


Lack of Sleep 

Studies show that the length and quality of sleep are essential for weight loss. Unfortunately, getting proper sleep becomes increasingly difficult as we age due to various factors like stress and hormonal changes.



Stress can play a significant role in weight gain as we age. It’s not necessarily that we have more stress in our lives, but as we age, it becomes harder to manage the above factors, which can further increase stress and cortisol levels.


Remember that what worked for you ten years ago may not work for you now, and that’s okay! Following these weight loss tips will help you feel empowered in your weight loss journey instead of defeated or discouraged.


Best Diet Tips For Losing Weight After 40


Keep Track of What You’re Eating 

Keeping an eye on your food intake is important, but don’t go overboard with calorie restrictions. Starving yourself can signal the body to hold onto fat as it thinks it’s starving. Meal prepping is a great way to stay mindful of calories without feeling deprived.


Incorporate Whole Foods Into Your Diet 

Shift your focus to nutrient-dense foods instead of strict diets. We’re talking about whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil.


Add Protein

Increasing your protein intake can boost your weight loss efforts. Protein helps with hormone regulation, maintains muscle mass, and keeps you feeling fuller for longer.


Best Fitness Tips For Losing Weight After 40


Move Your Body Every Day 

To maintain a healthy metabolism and support your weight loss efforts, it’s crucial to incorporate daily physical activity into your routine. Aim for at least 45 minutes of movement each day. It’s also essential to reduce the time spent on sedentary activities, particularly if you have a desk job or work from home. Make an effort to get up and move or stretch for about 15 minutes every hour. These small breaks can significantly contribute to overall well-being and help counteract the negative health effects of prolonged sitting.


Multiple Types of Movement 

Getting older means it’s time to diversify your fitness routine to manage your weight and keep muscle mass:

  • Strength Training: Activities like pilates, weightlifting, and resistance training help build muscle and burn calories.
  • Cardio: Engaging in 30-45 minutes of cardio boosts metabolism, leading to increased calorie burning for up to 24 hours afterward. These exercises, when combined, are essential for achieving your weight loss goals as you get older.



Get Enough Sleep 

Don’t underestimate the power of a good night’s sleep for weight loss! Sleep helps regulate hormones and aids in recovery after exercise. Aim for seven to eight hours of quality sleep each night. There are natural supplements and techniques to help those who struggle with sleep, but everyone’s body and needs are a little different.


Try To Reduce Stress 

When you’re stressed, your body responds by releasing the hormone cortisol. If your stress diminishes, your hormone levels return to normal, but cortisol levels will remain high if you’re experiencing ongoing stress. This may lead to an increased appetite with more cravings and a propensity to store fat in your belly.


Try incorporating stress management tools into your daily routine, such as breathwork, yoga, meditation, positive self-talk or affirmations, spending quality time with your pets, and engaging in any form of self-care that brings you joy and relaxation.


Get The Support You Need! Join The Integrative Chiropractic Weight Loss Program 

Struggling to shed those extra pounds on your own? You’re not alone. Our weight loss program is designed to provide you with the accountability, coaching, and support you need to succeed. We work with you to create a sustainable eating plan and provide nutritional supplements to boost your energy and curb your appetite.


Dr. Hayes will be your dedicated support system, guiding you through your weight loss journey. With regular check-ins via video chat or in person, we’ll ensure you stay on track. Experience the transformative power of personalized support and take control of your weight loss goals. 


Contact us today to enroll in our Integrative Weight Loss Program and begin your journey toward a healthier you!