5 Ways to Lose Fat After 40

5 Ways to Lose Fat After 40

Feb 17, 2025

How to Take Control of Your Body After 40

For those of us over 40, it’s no secret that our bodies don’t behave the way they did when we were 20. Fat seems to settle in new places, losing weight feels like an uphill battle, and we certainly can’t eat like we used to without consequences. It can feel discouraging—but it doesn’t have to stay that way.


The good news? With the right strategies, you can lose weight, get leaner, and feel confident in your body again. It’s not about drastic changes; it’s about building sustainable habits that work for your life. Let’s dive into some proven techniques to help you thrive.


Key Strategies for a Healthier You


1. Balanced Diet

Focus on a well-rounded diet that includes lean proteins, whole grains, fresh fruits, vegetables, and healthy fats like avocados or nuts. Avoid processed foods, sugary snacks, and excessive alcohol—they can sabotage your progress. Remember: fueling your body with nutrient-dense foods will give you energy and help you shed unwanted weight.


Simple Strategies:

  • Make fruits and vegetables easy to grab by prepping them in advance.
  • Add beans or lentils to salads, soups, and stews for extra protein and fiber.
  • Use herbs, spices, lemon juice, or vinegar to flavor foods instead of salt or heavy sauces.
  • Aim for balance: Fill half your plate with fresh vegetables/fruit, one quarter whole grains, one quarter protein.



2. Strength Training

Strength training is a game-changer after 40. Building muscle not only boosts your metabolism but also creates an “afterburn effect,” where your body continues to burn calories long after your workout is over—up to 200% more than cardio alone! Start with simple exercises like squats, push-ups, or resistance bands and gradually increase intensity.


Simple Strategy: Strength training doesn't have to be complicated. Adding a handful of exercises that include squatting, upper body pulling and upper body pushing twice per week can have a meaningful impact.The key is to work intensely.


3. Portion Control

Overeating is one of the most common culprits behind weight gain. Pay attention to portion sizes and aim for smaller, more frequent meals throughout the day. This helps keep your metabolism active while preventing those overwhelming hunger pangs that lead to overeating.


Simple Strategy: Using smaller plates, bowls and utensils has been shown to reduce food intake.


4. Hydration

Staying hydrated is essential for overall health—and it can even help with weight loss! Drinking water throughout the day supports digestion, curbs cravings, and keeps you feeling full longer. Aim for at least 8 cups (64 ounces) daily or more if you’re active.


Simple Strategy: Drink 16 oz. of water before every meal. Drinking 16 oz. of water before eating has been attributed to a 44% increase in weight loss when compared to those who didn't drink water.


5. Eat Slowly



Did you know that eating slowly can help prevent overeating? Research has shown that slow eaters are 42% less likely to suffer from obesity.


When you take your time to savor each bite—chewing thoroughly and putting your utensil down between bites—you give your brain a chance to register fullness before you’ve eaten too much. Plus, it makes meals more enjoyable!


Simple Strategies:

  • Take smaller bites and chew them thoroughly: try chewing 20-30 times per bite.
  • Set aside enough time for each meal: Allocate at least 20-30 minutes for each meal.
  • Reduce distractions: TV, phones, and other distractions can cause us to eat more food, more quickly.
  • Practice mindful eating: Pay attention to the taste, texture, and smell of your food.
  • Use a timer or metronome: Some studies suggest using such tools can help regulate eating pace.



Start Small for Big Results


You don’t have to overhaul your entire lifestyle overnight. Instead, pick one or two of these strategies to start with and see what works best for you. Once they become second nature, add another habit into the mix. Over time, these small changes will compound into big results—and you’ll be amazed at how much better you feel in your own skin.


Remember: this journey isn’t about perfection; it’s about progress. With consistency and patience, you can reclaim control of your body after 40—and enjoy every step of the process!