If you’re in your 40s and wondering why it suddenly feels harder to lose weight, you’re not imagining things. I’ve been there.
In my 20s and 30s, I could clean up my diet for a few weeks, hit the gym more often, and the extra pounds would come right off. But in my 40s? It’s a different story. The weight comes on faster and is much harder to take off. That’s partly biology—our metabolism naturally slows, our hormones shift, and we lose muscle mass if we’re not careful. But I’ve also noticed it’s about lifestyle: in our 40s, we’re busier than ever, balancing work, family, and social obligations that pull us in every direction.
Despite all that, I’ve found ways to lose weight and keep it off. Here’s what’s made the biggest difference for me.
We all have our food weaknesses. Mine? Burgers, fries, sweets, and a good glass of wine.
I don’t pretend I’ll cut them out entirely—life’s too short. Instead, I’ve built guardrails:
Key takeaway: Systems > willpower. Set yourself up to win by default.
If I could recommend only one form of exercise to lose weight after 40, it’s strength training.
Here’s why:
I focus on movements I enjoy—handstands, calisthenics, deadlifts, squats—because fun leads to consistency. I train 2–3 times per week and think of it as my long-term investment.
Walking might sound too simple to matter, but trust me—it works.
An hour of walking per day makes a huge difference for me. I don’t obsess over step counts; I just focus on time walked.
I stack walking with other priorities:
Walking is low impact, highly effective, and fits into busy 40-something schedules.
To lose weight after 40, alcohol often needs a rethink.
I’m not someone who gave it up entirely—I still love a great glass of wine with dinner. But I’ve set clear guardrails:
Fewer drinks = fewer empty calories, better sleep, and better recovery from workouts.
Your environment matters. If your friends like to hit happy hour and late-night pizza, guess what? So will you.
I’ve prioritized friendships with people who enjoy:
Being around health-minded people makes healthier decisions the default—not the exception.
Even though I know how to program workouts (I ran a gym for years), I still work with a coach.
Why?
Accountability isn’t about lack of discipline—it’s about stacking the deck in your favor.
Your 40s aren’t a time to throw in the towel—they’re the perfect time to build smarter, more sustainable habits.
Here’s what’s worked for me:
✅ Simplify nutrition: Smoothies + meal prep = fewer decisions.
✅ Make movement daily: Strength train 2–3x/week and walk every day.
✅ Control lifestyle factors: Alcohol, sleep, and social circles all matter.
✅ Get help: Coaches and accountability partners amplify results.
This isn’t about crash diets or two-hour workouts. It’s about systems and consistency. Progress compounds.
Here’s a simple 7-day jumpstart:
Day |
Habit Anchor |
Action |
1 |
Smoothie |
Prep and drink a protein-rich smoothie |
2 |
Strength Training |
Do a 30-min strength workout |
3 |
Walking |
Walk for 60 minutes |
4 |
Social Swap |
Invite a friend for a walk, not drinks |
5 |
Alcohol Awareness |
Skip or limit drinks today |
6 |
Accountability |
Check in with a coach or partner |
7 |
Reflection |
Review habits, adjust for next week |
Repeat as needed. Build consistency first—intensity comes later.
It’s harder to lose weight after 40—but not impossible. Stop trying to out-willpower biology. Start building small, smart systems that fit your life.
The first pound lost isn’t about discipline—it’s about designing your environment to win.
Justin J. Singer is an entrepreneur and real estate investor with a passion for wellness and human performance. Justin is on a mission to help men conquer burnout and unlock their highest potential through sustainable health, mindset, and physical performance. After transforming his own life from exhausted entrepreneur to thriving pioneer—replacing chronic stress with purpose-driven energy—he now empowers leaders and teams through 90-day coaching programs, transformative retreats, and bespoke wellness environments.
A veteran designer of performance-driven spaces like the Shadow Sanctuary and student of big-wave legend Laird Hamilton, Justin merges 15+ years of high-performance training with real-world resilience strategies. His work has redefined vitality for executives, athletes, and creators worldwide. Justin has a Bachelors of Science degree from Rice University and is an XPT Master Coach, one of only 8 in the world. Justin founded Mekanix Gym in Houston, TX.
Connect & Transform:
JustinJSinger.com | @JustinJSinger | Work With Justin