Losing Body Fat Over 40: Is It Really Harder?

Turning 40 can feel like crossing an invisible line: body fat clings more stubbornly, and muscles seem to need a written invitation just to stay where they are. But is it genuinely harder to lose body fat over 40, or is that just another excuse we like to use? The truth lies in focusing on the basics: calories, macros, and a few big-ticket strategies for efficient fat loss and muscle retention.

Why Is It So Hard to Lose Weight After 40?

When people talk about weight loss getting “harder” with age, what they’re really noticing is a reduced calorie burn. This can be due to a combination of factors, like a slowing metabolism and a dip in muscle mass. But the basic principle remains the same: if you consume fewer calories than you burn, you’ll lose weight. It’s the details that require a bit more attention at this age.

For effective fat loss over 40, it’s critical to start with a calorie deficit that isn’t too extreme—think of it as gently nudging your body in the right direction rather than shocking it. Track your food intake for a week to understand your baseline, then adjust gradually. You’ll likely see that consistency beats intensity every time. If you’re unsure how to start, **[our personal training services](https://brettsizeland.com/personal-training-2)** offer guidance to ensure your calorie intake aligns with realistic goals.

Why Macros Matter More After 40

Now, let’s talk about macros.

Protein becomes your best friend in your 40s, especially if you want to hold onto (or build) muscle.

Think of protein as the foundation for muscle retention, which in turn supports a higher metabolic rate. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight daily to support muscle and manage hunger effectively. Protein helps you stay full longer, reducing the urge to snack and keeping your calorie intake in check.

Fat and carbs also have their place but are more individualised based on your energy needs. Fat supports hormone health, which can be increasingly important with age. Carbs, meanwhile, provide fuel, especially for strength training. By balancing your macros effectively, you can fuel your workouts, support recovery, and keep cravings under control. You can use this online calculator to work out your calories and macros It can help tailor your macros to your needs and lifestyle, setting you up for success.

 Big Ticket Strategies for Fat Loss and Muscle Retention

The beauty of training over 40 is that you don’t need fancy equipment or endless exercises—just a focus on the basics that deliver results. Big compound movements like squats, deadlifts, and bench presses allow you to work multiple muscle groups and burn more calories in less time.

Strength training not only supports muscle retention but also keeps your metabolism more active, helping you burn calories even at rest.

Consistency is king. Two to three strength sessions per week, paired with a calorie-conscious diet, is more effective than extreme diets or marathon cardio sessions. And yes, while cardio can be a useful tool for increasing calorie burn, it’s not the cornerstone of fat loss at this stage. The real benefits come from maintaining (and even building) lean muscle. 

 Is Weight Loss Slower in Your 40s?

In many cases, yes—but “slower” doesn’t mean “impossible.” By focusing on calorie intake, macros, and efficient strength-based routines, weight loss in your 40s is not only achievable but can also be more sustainable than the quick fixes of the past. Adjust your mindset to see this as a long-term approach that supports health and vitality, rather than a quick drop on the scale.

In the end, getting leaner over 40 isn’t about reinventing the wheel; it’s about sticking to proven methods that yield results. With a bit of patience, consistent effort, and the right guidance, your 40s can be a time of powerful, lasting transformation.