How to Lose Weight After 40, 5 Simple Steps

The Lifting Studio – Parker CO

Losing weight after 40 feels different, especially who you are balancing work, family, stress, and busy schedules. Metabolism slows. Hormones shift. Old routines stop working like they used to.

But.... fat loss after 40 is absolutely possible! You just need a plan designed for the body you have now, not the body you had twenty years ago.

Here are the five steps we teach at The Lifting Studio that help our clients who are 40 + lose weight but also get stronger!

1. Prioritize Strength Training

Strength training is the most effective way to lose weight after 40. As muscle naturally declines with age, metabolism slows. Lifting reverses that. More muscle means a higher metabolism, stronger bones, healthier joints, and fewer injuries.

Here is how to apply strength training

Follow a custom program designed for your body and your injuries

It is key to work with a trainer who understands your body. Your program needs to meet you where you are currently at in your fitness journey and then build from there. It is a red flag if you are doing the same workout as everyone else around you! Remember fitness is not a one size fits all kind of deal!

Train major muscle groups with progressive overload

Choose movements that make your whole body stronger and gradually increase weight or reps from week to week. Examples include squats, bench press, deadlifts, overhead press, and lunges. You should be training three to four days per week with intentional weight training. You do not need to lift more than five days per week. This is the foundation of a true strength training program. If you are lifting the same weight for weeks at a time, it is time for a new trainer.

2. Focus on Protein and Simple, Sustainable Nutrition

Simple nutrition works best for adults over 40. Protein is the anchor. Most people do NOT eat enough of it, and low protein makes fat loss even harder. Here is how to eat sufficient protein without over eating in other areas.

Prioritize protein at every meal

Aim for 20 to 40 grams of protein four times per day to support muscle, reduce hunger, and stabilize energy. A simple hack to get more protein is to have a protein shake with both breakfast and dinner. Adding one or two shakes each day can increase your protein intake by more than 50 grams.

Men - should aim for 1 g of protein per pound of body weight.
Women - should aim for 0.8 g of protein per pound of body weight.

Use a simple plate method

This avoids tracking and overwhelm and keeps meals balanced
50 percent protein
25 percent vegetables
25 percent carbohydrates

Carbs are not the enemy. They simply need to be in balance. This layout makes healthy eating easy and repeatable.

3. Increase Daily Movement

Walking is one of the best fat loss tools for adults over 40. Here in Parker Colorado we have trails, parks, and open space that make movement accessible and enjoyable. Daily steps help burn calories, lower stress, support joints, and improve overall health.

Start with a realistic step goal

Aim for 7,000 to 9,000 steps per day. This range supports fat loss without feeling overwhelming.

Build movement into your routine

Take short walks after meals, pace during phone calls, or park farther away. Small, consistent steps add up quickly.

4. Build Accountability and Consistency

Most adults over 40 do not struggle with knowing what to do. They struggle with staying consistent as life gets busy. Accountability bridges the gap between intention and follow through.

Follow a structured program

When you walk into the gym already knowing what to do, you remove stress and decision fatigue.

Have someone who expects you to show up

A coach, training partner, or small group dramatically increases follow through. Accountability turns good intentions into habits.

5. Set Clear, Realistic Goals

Ask yourself, how long have I been gaining weight? One year? Two years? Ten years? Is it fair to try to drop all that weight in the first two months of dieting? No, it is not. So give yourself some grace.

A realistic pace is one to two pounds per week. This preserves muscle, protects your energy, and supports long term success.

Slow, steady progress is what works best after 40.