How to Lose Weight After 40
Guide to losing weight after 40. Adapt your approach to metabolic slowdown, preserve your muscle mass. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 45 years old, 165 lbs
Active woman, 45 years old, 165 lbs
Sedentary man, 45 years old, 198 lbs
Active man, 45 years old, 198 lbs
Why it's different after 40
Metabolism decreases by about 2% per decade after 30. At 40, you burn about 100-200 fewer calories per day than at 25. Additionally, age-related muscle loss (sarcopenia) accelerates this slowdown if not addressed.
The crucial importance of protein
After 40, the body becomes less efficient at synthesizing muscle protein. You need to increase your intake: aim for 1.6 to 2g of protein per kg of body weight, spread across all meals. This helps preserve muscle mass that maintains your metabolism.
Strength training becomes essential
Weight training is no longer optional after 40 - it's essential. Resistance training combats sarcopenia, stimulates metabolism, improves bone density, and helps maintain healthy hormonal balance. 2-3 sessions per week minimum.
Patience and consistency
Weight loss will be slower than at 25, and that's normal. Accept a pace of 0.5-1.5 lbs per week. This gradual approach preserves muscle mass and delivers lasting results. Consistency over 6-12 months always beats quick diets.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Weight After 40
Losing weight after 40 is different, but not impossible. This guide gives you the keys to adapt your approach and achieve lasting results.
Understanding Metabolic Changes
After 40, several factors affect your ability to lose weight:
- Metabolic decline: -2% per decade
- Muscle loss: -3 to 5% of muscle mass per decade
- Hormonal changes: Testosterone and estrogen decline
- Insulin resistance: More common with age
Practical Impact
If you burned 2000 kcal/day at 30, you likely burn 1850-1900 kcal at 40, all else being equal.
Strategy Adapted for Over 40
- Moderate deficit: 400-600 kcal/day maximum
- High protein: 1.6-2g/kg spread across 4 meals
- Strength training: 2-3 sessions per week minimum
- Sleep: 7-8 hours, crucial for recovery
- Stress management: Cortisol promotes abdominal storage
Recommended Diet
Nutritional Priorities
- Protein at every meal (30-40g minimum)
- Fiber for satiety (25-30g/day)
- Healthy fats (omega-3s, olive oil)
- Adequate hydration (2-3 liters/day)
To Limit
- Added sugars (increase insulin resistance)
- Alcohol (empty calories + sleep disruption)
- Ultra-processed foods
Mistakes to Avoid After 40
- Too aggressive deficit: Accelerates muscle loss
- Excessive cardio: Can increase cortisol
- Neglecting sleep: Affects hunger hormones
- Comparing with your past: The body changes, accept it
Why Voical Can Help You
Precise tracking is even more important after 40 because the margin for error is smaller. Voical enables simple and quick tracking to stay within your calorie target without stress.