How Can a 40 Year Old Woman Lose Weight?

There is nothing wrong with wanting to lose weight. We are part of a culture that is seemingly obsessed with losing weight, so people might even congratulate you and give compliments based on your weight. The most important thing to realize is that intentionally trying to change your appearance through restriction is NOT going to work- a common mistake that many people make when they want to lose weight.

The best way to lose weight in your 40’s is to focus on establishing healthy, sustainable eating and exercise habits. You should always be making changes from a place of respect and love for your body, not as punishment for how your body looks or your past habits. As you do this, you will nourish your body so that it will feel comfortable enough to let go of excess weight that it doesn’t need and ultimately reach a weight that is healthy and comfortable for you!

Read on for more information about what is considered a healthy weight for a 40-year old, why it is more difficult to lose weight as you get older, what diet to choose when you turn 40, how many calories to eat in order to lose weight, and general weight loss tips for people in their 40’s!

What is a Healthy Weight for a 40-Year Old Woman?

If you are relying on BMI (body mass index) to determine if you are “healthy,” you might need to reevaluate. BMI is a helpful screening tool for looking at weight status and across large populations, but in reality- it isn’t the most helpful tool for assessing individual health.

One reason for that is BMI only takes into account your height and weight. It does not account for your body composition, genetic makeup, physical activity level, eating habits, stress levels, or really anything else! So while BMI might be an okay place to start, take that number and its interpretation with a grain of salt. If you have any concerns or questions about your BMI classification category, talk with a healthcare professional (doctor or dietitian) who can do more analysis to determine your overall health status and if weight loss is appropriate.

So then how do you know if you are at a healthy weight? I recommend checking in with a doctor and dietitian to evaluate other aspects of your health including blood tests, thyroid function, hormone levels, and eating and exercise habits. They will also help you determine the areas where small changes might be beneficial.

Being attentive and in tune with your body is another skill that can help you determine if you are at a healthy weight or headed in the right direction. I’m not saying that you will feel wonderful all the time, but pay attention to your energy levels, any changes in how your clothes fit, changes in emotional eating or an increase in stress levels, etc. As you start to make positive changes for your health, you might feel the difference before you actually see a change in the number on the scale.

Is It More Difficult to Lose Weight as You Get Older?

If it just seems like it is more challenging to lose weight as you get older, you aren’t crazy- there are actually a lot of things going on at a biological level that can affect your ability to lose weight.

Your body is amazing as it changes, grows, and develops throughout your lifetime. That process continues as you get older. One of the biggest changes as you age is a drop in hormone levels. Those decreased hormone levels can actually cause your body to store fat more efficiently and cause a decrease in muscle mass, both of which are directly related to weight management.

Don’t be too hard on yourself, or on your body when weight loss seems to be a lot harder as you get older. This is a natural part of life and your body deserves some grace. Focus on the wonderful things about your body and really work on respecting it for the amazing things that it has done and continues to do.

Should You Go on a Diet When You are 40 Years Old?

Dieting in an attempt to lose weight is really a no-go for everyone of any age. Why? Well, diets tend to be very restrictive and cut out certain foods and food groups which can cause issues for your body.

Additionally, when you are dieting, you are living in a constant scarcity mindset and your brain does not like living in scarcity! In fact, your brain fights super hard against restriction which is why most people cannot stick to a diet for very long. When people can’t stick to a diet any longer, it often brings on feelings of guilt and shame and leads to overeating, which is why many people gain extra weight after dieting.

I know you are bombarded with all kinds of marketing about the newest and best diet that will give you amazing results fast, and it can be tempting to want to try it out. But remember, your body will thank you for losing weight in a more sustainable and healthy way- and you will feel better doing it that way too!

Talk with a doctor or dietitian before beginning a weight loss program. If weight loss is appropriate, find a way that works for you! Make small changes, it’s the healthy lifestyle changes that work the best longterm even if weight loss seems slow at first. Remember, you don’t necessarily need to eat a lot less to lose weight, you just need to eat smarter!

How Many Calories Should You Eat to Lose Weight at 40 Years Old?

Not only do calorie needs differ person-to-person, but they also fluctuate day-to-day. Sticking to a set calorie limit every day is usually not super helpful. To get a general idea of how many calories you should be consuming, you can go to MyPlate and select the “resources” tab and then click “tools.” You should then see a section called “MyPlate Plan.” From here you can answer a number of questions and get an estimate for how many calories you are burning in a day.

Eating a little bit less than what you are burning through in a day is the best way to go about sustainable weight loss, but eating in too big of a deficit can cause more harm. I usually recommend only eating 300-700 calories less than you are burning, but listen to your body and stay in a range that feels good to you!

Most women should not go below 1500 calories a day, and most men should not go below 1800 calories. A dietitian can help you determine that baseline amount of calories to not drop below- it might even be higher than you think! A lot of people are actually shocked to hear that they are not eating enough to lose weight. If your body is used to too few calories, it can be a lot harder to lose weight!

As a Dietitian, I have worked with many, many people who are having a hard time losing weight and I helped them realize they were eating less than 900 calories per day! They thought more restriction equals more weight loss. That’s not a good idea, it causes your body to slow down and hold onto weight more. Remember you need to eat smarter- not just eat less! So how do you lose weight in your 40’s?

A Dietitian’s Top Weight Loss Tips

If it feels like we have covered all the things not to do to lose weight, let’s focus more on what you can do in your 40’s!

Eat a good breakfast, preferably within 30 minutes of waking up. This helps to get your metabolism up and running for the day and sets your body up for success by giving it the fuel it needs! Focus on protein, fiber, and healthy fats for breakfast and steer clear of highly refined carbohydrate breakfasts (such as pastries, sugary breakfast cereal, muffins, waffles, etc.)

Eat regularly throughout the day and avoid going long periods of time without eating. I always remind people that eating something is better than eating nothing. In fact, if you let yourself get super hungry, you are much more likely to overeat when you do get to your next meal. Don’t skip meals and don’t go more than 3-4 hours during the day without eating.

Include carbohydrates, protein, and fat each time you eat. Carbohydrates are your body’s main energy source, but protein and fat help to slow down the digestion of that energy so that it is more sustained throughout your day. Eating balanced meals and snacks can improve mood, regulate your appetite, reduce cravings, and help you feel more satisfied and energized overall.

Consume adequate protein to help maintain and build muscle mass as you get older. For most people in their 40’s, that means 20-30 grams of protein at meals and 10-20 grams of protein at snacks. It’s important to eat protein regularly and often throughout your day.

Include a variety of fruits and vegetables in your daily eating pattern. Try to include a fruit or a vegetable every time you eat, or at least at meals. Fruits and vegetables contain important nutrients that your body needs as well as fiber to keep you regulated and full!

Practice mindful eating. Are you able to recognize when you start to feel hungry? Can you recognize when you have hit your “satisfied” point during a meal and stop eating(even if there’s still food left on your plate)? Start paying attention to your body’s cues and honor them. One of my best tips for improving this skill is to get rid of distractions when you eat so that you can more clearly listen to what your body is saying.

Participate in regular physical activity that you enjoy! The best type of exercise is the one that you will do consistently so find something that is fun, even if you have to think outside the box. Maybe try out kickboxing, dance, walking around the mall, hiking, biking, ice skating, pickleball, exercise videos, community center classes, or try something else!

Include some sort of strength training as part of your exercise a couple times each week. Maintaining and building muscle mass through weight loss is essential because unfortunately, fat loss is usually accompanied by some muscle loss. Strength training and eating enough protein can help to minimize that.

Stay hydrated! Keep a water bottle with you throughout the day and sip on it regularly. Depending on how hot it is and how active you are, you may need additional electrolyte replenishment through the day as well.

Manage your stress levels! Your responsibilities might feel like they are at an all-time high in your 40’s, but it is still important to prioritize your own mental and emotional health. Make time for yourself and do things that bring you peace and joy!

Make sure you are getting enough sleep. Sleep is often one of the most underrated pieces of weight loss, but it is an essential time for your body to rest and recover. You will feel more energized and more able to deal with everything else in your life when you are consistently well-rested.

My very top tip for weight loss in your 40’s is to practice intuitive eating habits by learning to listen to your hunger and fullness cues! Listening to your body and practicing eating when hungry and stopping when comfortably full is the best way to practice fueling your body the right way with the right amount of food.

Summary

Weight loss can be a confusing topic because there are so many diets, supplements, and opinions about the best way to go about it. It is important to get your nutrition information from reliable sources (AKA registered dietitians). Dietitians have the background and training to point you in the right direction and help you avoid the dangerous and unhealthy weight loss trends that are out there.

Remember that losing weight should be done in a sustainable way that nourishes your body. Diets should be avoided as they usually are restrictive and work against what your body truly needs. Focus on making small, simple lifestyle changes to improve your overall health and your body will eventually reach a weight that is healthy for you.

Resources

Pataky MW, Young WF, Nair KS. Hormonal and metabolic changes of aging and the influence of lifestyle modifications. Ncbi.nlm.nih.gov. Mayo Clin Proc. 2021 Mar;96(3):788-814.