Losing Weight After 40: Top Tips for Success

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

losing weight after 40
Losing weight after 40 isn't always easy, but it's entirely possible with the right health and fitness plan in place.

Knowing how the body changes as men age, which health risks to watch out for in men, and how to design a personalized health and fitness plans are the keys to effectively losing weight after 40 and keeping it off for life!

Ready to make the rest of your life the best part of your life? Start following our top tips for losing weight after 40!

Before we dig into the facts, let's dispel some myths. Here are the top 5 health myths for men over 40.


How the Body Changes as Men Age

Unfortunately, with aging in men often comes unwelcome changes in the body that can hinder weight loss and make it difficult to achieve the lean physique you desire.

Examples include:

Decreases in Muscle Mass

Decreases in muscle mass are common among men with increasing age.

One reason is because of lower levels of testosterone, which is the sex hormone responsible for male traits.

Lifting weights and eating a healthy diet rich in protein and fiber-rich foods is one of the best ways to maintain or build lean body mass.

Ask your doctor to evaluate your testosterone levels using a simple blood test.

If your levels are too low, your provider might recommend supplementing testosterone with pills, nutritional supplements, sub-dermal pellets, creams, gels, or prescription hormone injections.

Medical providers can monitor your testosterone levels over time to make sure they stay within a normal, healthy range.

Increases in Body Fat

Along with lower amounts of lean muscle mass associated with aging, you might experience increases in body fat — especially around your midsection.

Hormone replacement therapy paired with a healthy diet, regular exercise, getting plenty of sleep, and keeping stress levels low are important ways to minimize or eliminate increases in body fat to make losing weight after 40 easier.

In this video, you'll discover the 6 core foundations of weight loss for men that will help you lose weight and keep it off.


A Slower Metabolism

Losing weight after 40 can be difficult because, with increasing age, your metabolism tends to slow down.

That means if you eat the same number of calories as you did in your 20s, you'll likely see the scale slowly increase over time in your 40s.

There are several reasons for a slower metabolism after 40.

Testosterone levels tend to decrease along with lean muscle mass, and muscle burns more calories than body fat — even at rest!

To keep your metabolism going strong, make sure to stay active all throughout the day in addition to scheduling regular workouts.

Lift weights at least three times weekly by working all of your major muscle groups.

Thinning Hair

Thinning hair after 40 is common because of hormone changes and your genetic makeup.

Hormone replacement therapy, eating a nutritious diet, taking multivitamins or other dietary supplements, sleeping enough, and minimizing stress are common ways to combat thinning hair and increase your chance of losing weight after 40.

Chronic Fatigue

Fatigue is common with older age as well, due to the nature of aging and hormonal changes you might experience.

Ask your doctor to check thyroid, testosterone, and vitamin and mineral levels and detect or rule out imbalances in your blood.

Overweight, obesity, and depression can also cause long-lasting or severe fatigue.

Need a boost? Here are the best and worst energy boosting supplements.


Joint Problems

Some men over 40 experience joint swelling or pain associated with normal wear and tear and aging.

Maintain an ideal body weight, get regular exercise, eat healthy foods, and take medications or supplements to reduce joint inflammation, ease discomfort, and reduce your risk of severe joint damage.


Osteoporosis isn't just a disease that affects women, though it does occur in women more often than in men.

Up to 1 in 4 men over age 50 break bones because of osteoporosis.

To maintain strong bones, aim to eat three servings a day of calcium- and vitamin D-rich dairy foods (milk, yogurt, plain kefir, cottage cheese, etc.) or vitamin-fortified plant milks.

Exercise regularly and take a multivitamin supplement containing calcium, vitamin D, and other essential micronutrients.

Ask your doctor about undergoing bone density screening.

Have them check your testosterone too, as low levels in your blood can increase your risk of low bone density.

Sexual Dysfunction

Mild to moderate sexual dysfunction affects up to 40% of men in their 40s, which often occurs because of decreases in testosterone.

If you struggle with erectile dysfunction or other problems in the bedroom, adopt healthy lifestyle habits to improve your sex life.

Get plenty of sleep, eat a nutritious diet, maintain a healthy weight, get regular exercise, and ask your doctor about treatment for sexual dysfunction.

The answer might be as simple as testosterone replacement therapy, injections, or taking medications.

You can't stop your body from changing, so why not make some changes of your own? Start making small changes today with these healthy tips for men and you’ll build habits that will make you healthier without ruining your enjoyment of life!

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Here’s How Busy Guys 40+ Are Finally Losing Weight…

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If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Health Risks to Watch For in Men

Losing weight after 40 can help you avoid gender-specific health risks all men should watch out for.

There are several health problems to be aware of and get screened for before, during, and after your weight loss journey.

Examples include:

High Blood Pressure

High blood pressure is a common heart disease risk factor.

It occurs when the pressure inside the blood vessel walls is higher than normal.

High blood pressure creates a higher likelihood of developing diabetes and other chronic conditions.

To reduce blood pressure naturally, increase your fruit and vegetable intake, limit sodium and highly processed foods, lose weight if you're overweight, get regular exercise, and keep stress levels under control.

Have your doctor monitor your blood pressure regularly.

Check your blood pressure at home if you have a blood pressure cuff and stethoscope.

Your medical provider can prescribe blood pressure-lowering medications as needed to reduce your risk of heart problems in the future.

Learn how to reduce blood pressure WITHOUT MEDICINE with these 7 easy tips.


High Cholesterol

Like high blood pressure, untreated high cholesterol increases your risk of developing heart and blood vessel disorders.

To keep blood cholesterol levels in check, lose weight if you're overweight, take nutritional supplements (such as fish oil) if your doctor recommends it, and limit or avoid animal fats in favor of heart-healthy, plant-based fats (nuts, seeds, avocados, olive oil, olives, etc.).

Watch this video to learn more about cholesterol and how to lower high cholesterol.


High Blood Sugar

High blood sugar is a warning sign before you develop diabetes.

If you have pre-diabetes, a condition that often leads to diabetes if it's left untreated, losing weight can help you get blood sugar levels under control naturally.

Other ways to properly manage blood sugar include getting regular exercise, increasing your intake of dietary fiber (eat more plant-based foods), and avoiding highly processed foods like white rice, white bread, sugary cereal, sweets, baked goods, sodas, and other sugary drinks.


Smoking significantly increases your risk of developing lung cancer and other types of cancer.

In fact, 9 out of 10 lung cancer deaths are caused by exposure to cigarette smoke.

If you struggle to quit smoking on your own, check in with your doctor about ways to help you break the habit.

Examples include prescription medications, nicotine replacement therapy, social support, counseling, and smoking cessation education.

Does smoking cigarettes affect weight loss? Find out the answer here!


Excessive Alcohol Consumption

Drinking too much alcohol puts you at risk of developing certain types of cancer, liver damage, and unwelcome weight gain.

Cut back on or eliminate high-calorie alcoholic drinks as much as possible if losing weight after 40 is your goal.

Seek help if you're unable to quit drinking on your own.

Chronic Stress

Stress can increase your risk of high blood pressure, heart problems, weight gain, obesity, and other chronic diseases.

Try decreasing stress in your life by lightening up a busy schedule, working out regularly, spending time outdoors, trying yoga, getting a massage, or taking a much-needed vacation.

Aging may be unavoidable, but that doesn’t mean you have to give in without a fight. It may even be possible to reverse the aging process. Here's how.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

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Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

8 Tips for Losing Weight After 40

The key to losing weight after 40 is designing an effective, personalized health and fitness plan that you can stick with for a lifetime.

Losing weight after 40 means finding a program that matches your medical history, preferences, and lifestyle.

Consider the following tips:

1. Set Weight Loss Goals

Setting goals is the first step in creating a new health and fitness plan for men over 40.

Create goals for the number of:

  • Pounds of weight you'd like to lose
  • Hours of sleep you'll get daily (aim for at least 7 each night)
  • Minutes you'll work out (try for at least 30 minutes daily)
  • Minutes you'll keep your body moving in addition to exercise (shoot for a least 45 minutes per day)

Make each goal sustainable over time, and something that fits well into your everyday routine.

Aim to lose 1-2 pounds per week while losing weight after 40.

Weigh yourself daily or most days of the week to ensure you stay on track with your weight-loss goals.

2. Create a Daily Schedule

Write down your daily schedule and stick with it as much as you can to make losing weight after 40 effective and long-lasting.

A sample schedule that includes healthy habits is as follows:

  • 7:00 am: wake up and drink 2-4 cups of water
  • 7:15 am: drink coffee and have a small meal or snack
  • 7:30 am: exercise
  • 8:30 shower and eat breakfast
  • 9:00 am: begin work
  • 10:30 am: have a mid-morning snack
  • 1:00 pm: eat lunch
  • 3:30 pm: have an afternoon snack
  • 6:00 pm: leave work
  • 6:30 pm: eat dinner
  • 7:00 pm: walk the dog or do something else active
  • 9:00 pm: enjoy an evening snack
  • 10:00 pm: relax or go to sleep

This daily schedule is simply an example. You can create your own based on your work schedule, lifestyle, and preferences.

While you're scheduling your day, set up a workout schedule as well! Here's how.


3. Increase Your Water Intake

Aim to drink more water to make losing weight after 40 a reality.

Drink 2-4 cups of water when you wake up, 2 cups of water before each meal, and at least 16 cups of fluids daily to enhance weight loss and optimize overall health and wellness.

Flavor water with watermelon, other fruit chunks, cucumber, mint, or lemon if you'd like.

Add ice to water to make increasing fluids for weight loss easier.

4. Divide Your Plate at Mealtime

Dividing your plate at mealtime is one of the best ways to consume the nutrients your body needs, avoid hunger, and keep energy levels high while losing weight after 40.

Fill half of each plate with non-starchy vegetables and the other half with protein foods and fiber-rich starches.

Non-starchy veggies include leafy greens, tomatoes, cucumbers, zucchini, asparagus, broccoli, cauliflower, and bell peppers.

Examples of starches are sweet potatoes, corn, peas, dried beans, lentils, other legumes, and whole grains.

Healthy protein foods consist of chicken, fish, shrimp, other types of seafood, eggs, very lean organic meats, and tofu.

Eat three servings of calcium-rich dairy foods (or plant-based equivalents) daily and include nutritious fats (avocados, olive oil, olives, nuts, seeds, etc.) at each meal to boost satiety while losing weight after 40.

If you want to lose weight fast, eat healthier, and spend less time cooking, follow this meal prep for weight loss plan!


5. Steer Clear of Highly Processed Foods

Processed foods to steer clear of while losing weight after 40 include white bread, other refined grains, fried foods, highly processed meats (hot dogs, bacon, sausage, ham, deli meats, etc.), and fatty cuts of red meat, as well as sweets, baked goods, sodas, and other sugary drinks.

6. Consider Dietary Supplements for Men

Taking dietary supplements for men over 40, such as multivitamins, omega-3 fatty acids, probiotics, and protein supplements, is the key to optimizing your overall health and preventing nutritional deficiencies during weight loss after 40.

Drink a protein shake in place of a meal to enhance weight loss by keeping you full without the extra calories.

Whether you’re looking to lose weight or just feel more energetic and youthful, here are 6 of the best supplements for men over 40.


7. Switch Up Workout Routines Often

When losing weight after 40, change up your workout routine often to avoid doing the same exercises day after day and burning out.

This is especially true when it comes to strength training.

If you're seeking new workout ideas you can complete at the gym or from the comfort of home, the Fit Father Project has you covered with a wide variety of fat-burning workouts for weight loss and muscle building!

8. Join a Weight Loss Program for Men

Losing weight after 40 on your own is often challenging.

It can be difficult to find the resources or time to plan custom fat-burning workouts and menus.

It's also hard to gain the motivational support needed to continue on with healthy lifestyle habits for a lifetime.

The Fit Father Project 30X (FF30X) is a weight loss program designed specifically for men over 40.

Its proven success is one of the many reasons men choose FF30X to help them achieve their goal weights and maintain healthy habits long term.

When losing weight after 40 is your goal, try out FF30X for yourself at no cost by signing up for a FREE custom meal plan and fat-burning workout today!

You won't regret it!

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on losing weight after 40.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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