Why Fat Loss Gets Harder After 40 (and It’s Not Your Metabolism)
How to eat in a way that supports your goals—without giving up the foods you love.
“Overeating is often an attempt to fill a space that food was never meant to fill.” — Brené Brown
Food is so much more than fuel.
It’s comfort. It's a celebration. A connection.
It’s family traditions and late-night memories.
And let’s be honest — it’s pleasure.
As it should be.
In the past, we would have family get-togethers and my grandma or Aunt Kathy would fix their famous dish or dessert. But now? It feels like our whole world revolves around food. Every get-together, even small outings with friends, centers on food — and typically alcohol, too. There are no real special occasions anymore if everything becomes an occasion.
But there’s a line we rarely talk about and that is the sweet spot where food can be enjoyed, and again, should be enjoyed, and still supports your goals.
Because if your goal is fat loss… if your goal is strength, energy, and feeling good in your skin after 40… then what you eat matters... a lot. Maybe more than ever.
I’ve been in the fitness and wellness space for over 20 years now, and even I used to lean on the old fallback:
“I'll Just train harder.”
Run longer. Lift heavier. Outwork the plate.
But at some point, you stop bouncing back like you used to. You don’t have the time, the bandwidth, or the joints for double sessions and long grinds.
And when life throws you a curveball — like an injury, travel, or a brutal work week — the old strategy stops working.
What does work?
Building an approach that lets you enjoy food, but not be ruled by it. One where your nutrition still supports your energy, your training, and your goals — especially when your training has to take a back seat.
That’s what this post is about.
The Metabolism Myth
If you’ve found it harder to lose fat in your 40s and beyond, you’re not alone. But the culprit isn’t your metabolism.
Research, including a landmark 2021 study published in Science, shows that our resting metabolic rate stays remarkably stable from ages 20 to 60.
So why does it feel like your metabolism is broken? Because everything else has changed.
You’ve likely lost some lean muscle. You’re probably moving less overall. You’re carrying more stress. Sleeping less, or not sleeping as well. Eating a little more than you realize. Drinking more than you admit. And all of that compounds over time.
The result? Fat loss gets harder — but not because your body is fighting you. It’s responding perfectly to the signals it’s been given.
“Food is not just fuel — it’s information. It tells your body what to do.” — Dr. Mark Hyman
Your food choices literally tell your body how to respond: store or burn, inflame or repair, thrive or survive.
What’s Actually Changing
Let’s break it down. Here’s what’s likely happening after 40:
Muscle Loss: If you’re not strength training, you’re likely losing lean mass — and that affects calorie burn and insulin sensitivity.
Less NEAT: That’s non-exercise movement (walking, standing, fidgeting). It drops significantly with age and lifestyle.
Higher Stress: More career pressure, parenting demands, financial strain. Cortisol impacts your appetite and fat storage.
Worse Sleep: One night of poor sleep can dysregulate hunger hormones and increase cravings up to 30%.
Emotional & Mindless Eating: Food as reward, comfort, escape. It adds up faster than we think.
None of this makes you weak. It makes you human. And it means your strategy has to evolve.
Why Eating Less Matters More Than Training More
Here’s what used to work for me: Train more. Burn more. Eat the same. Or eat a little extra because I "earned it."
Here’s why that doesn’t work anymore: What happens when you can’t train as hard? When you get injured? When you’re traveling or dealing with life?
Recently, I tweaked my knee out on the trail and had to dial it back for a week. The old me would have panicked. But now?
I’m in a slight calorie deficit. I track my macros. I’m consistent. So when life disrupts my training, I don’t worry about losing progress or gaining weight.
This is the difference between chasing calories and managing inputs.
What Works for Fat Loss After 40
Let’s keep it simple and real:
1. Prioritize Protein
Build every meal around it. Shoot for 0.8 to 1g per pound of body weight daily.
2. Track (At Least Temporarily)
You don’t have to log forever. But even a few weeks of tracking gives you awareness most people never have.
3. Eat Whole Foods Most of the Time
Not because it’s trendy — because it keeps you full, nourished, and less inflamed.
4. Walk More. Strength Train 3–4x/Week.
No need to grind. Just be consistent. Movement is your multiplier.
5. Sleep & Stress Matter More Than You Think
Seriously. Prioritize sleep like your fat loss depends on it. Because it does.
6. Break the Reward Loop
Food doesn’t need to be a trophy for suffering through your day. Look for non-food wins: nature, quiet, journaling, a walk, a hug.
The Final Word
You can lose fat after 40. You can feel strong, energized, and lean. But it won’t come from doing what you did in your 20s.
I'm living proof... at 51, since this past January, I am down 30lbs and I am seriously starting to feel fantastic. Movement feels easier, I have less pain, I'm recovering better, I sleep better... all around, again, I feel amazing!
It comes from eating in alignment with my goals, moving with intention, and living with more awareness.
That’s the real flex after 40 — when you stop trying to outwork your habits and start aligning them with the life you actually want to live.
Because when food supports your goals, training supports your energy, and recovery supports your longevity…
You don’t just look better. You live better.
And that’s what this whole journey is about.