The Definitive 5-Step Guide To Losing Weight After 40


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

losing weight after 40 header
Have you ever looked at a picture of yourself and just though “Whoa, do I really look like that?” This is often what it takes to realize that you need to start looking at ways of losing weight after 40.

Of course, there are many reasons why you might want to lose weight, but it’s usually a specific event that triggers the motivation to get started. This is where the real problem starts; how do you effectively start losing weight after 40?

It’s not like you‘ve eaten 20 donuts every day for the past 20 years and can simply stop doing that to reverse the effects. You didn’t plan on getting bigger. Time, work pressures, children, and life simply took their toll.

In fact, all the everyday pressures have made it virtually impossible not to gain weight.

Believe me, you are not alone! Thousands of men in their 40’s suddenly realize they need to lose weight, every day. Many of them have joined the FF30X Program and can testify to the success of following these 5 simple steps.

The 5 Step Guide To Losing Weight After 40

Before you get started losing weight after 40 you need to be aware that your body is changing. From around the moment you turn 30, your natural levels of testosterone will start to decrease.

This will reduce your ability to repair and rebuild muscles, increase your natural muscle wastage (sarcopenia) and increase the amount of fat you carry.

As one pound of muscle burns 3 times the number of calories that a pound of fat does, the less muscle you have, the fewer calories you’ll need to consume.

You can rebuild your testosterone levels, increase muscle, and lose fat but you need to adopt the right approach to losing weight after 40:

Step 1 – Get the Right Mindset

Your mind is actually the most powerful muscle in your body. If you get it on board with your weight loss goals you can achieve anything.

The first step is not to look at your faults but to recognize the benefits of weight loss:

    • More energy
    • Improved health
    • Reduced risk of age related illnesses
    • Higher levels of confidence
    • Better mobility

The trigger to lose weight is that picture, or a desire to look good for a special occasion. But the motivation comes from the right mindset.

Losing weight after 40 can provide the above benefits and increase the possibility of seeing your children and grandchildren grow up. The secret is to set small, attainable goals.

As you achieve each one, set a new one.

Get Started Now: Set a goal based on the above benefits such as being able to walk upstairs without struggling for breath.

30 day fitness kickstart

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

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

Step 2 – Sleep

Many fitness experts will tell you that exercising first thing in the morning is best for the metabolism and positive results.

While this is true, you need to get enough sleep too.

An adult male in their 40’s should get a minimum of 7 hours sleep a night. This balances your hormones, allows your body to heal and can actually reduce the likelihood of several age-related diseases.

If getting up early to exercise disrupts the level of sleep you are getting then schedule your workouts for a better time of the day!

Although time is precious, our 24-minute workout takes just that, 24 minutes!  You can find another time to fit this in.

If you must exercise first thing, then go to bed earlier.

Commit to Sleep Today: Think about what time you need to get up and then set your bedtime for at least 7 hours before that.

Step 3 – Eating and Drinking Right

At this stage of losing weight over 40, you haven’t even committed to any exercise. This is because it’s not the most important part of your weight loss program!

Your diet is everything.

To lose weight, you need to consume approximately 300 calories less than your required daily amount. But this doesn’t just mean cutting food.

You need to eat balanced meals that will give you roughly 40% protein; 35% fat and 25% carbohydrate; while making sure your calorie count is in the right zone.

This probably sounds overly complicated when you have little free time anyway. But, one look at our free 1-day meal plan will give you an idea of what you should be eating.

Focus On Diet: Plan your meals for the next week. Keep the recipes easy and prepare as many as you can in advance.

1 day meal plan

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

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

Step 4 – Physical Activity

Losing weight after 40, or indeed at any age, is easier if you start exercising. But remember, your motivation should be improved long term health not weight loss.

To do this, you need to start moving and the essential part of this is committing to a time.  Select a 30-minute window in your schedule, even if it means missing your favorite TV show.

Now pick an exercise that is suitable to your current fitness level. This should be a simple exercise like walking and commit to doing it every day at the same time.

You’re building your habit and as Jim Rohn says:

“Motivation is what gets you started. Habit is what keeps you going”

Form Your Habit Today: Complete your physical activity every day, no matter how you feel. You’ll quickly start wanting to do it.

Step 5 – Formal Exercise

Once you have developed a habit you’ll be ready to move onto more physical exercise. The idea is to focus on something you enjoy and keep challenging yourself to do better.

This is a good opportunity to test the Fit Father 24-minute workout. In time you’ll be able to complete a full-body workout 3 times per week, but to get there you must take small steps and focus on the achievable goals.

Formal exercise can be running, working out in the gym, or cycling. Anything that works your muscles and gets your heart pumping will improve your fitness level and help with losing weight after 40.

Exercise Starts Now: Pick your activity and get started. There’s no time like the present!


The secret to losing weight after 40 is in developing the right mindset. Once you know the benefits of losing weight you’ll be ready to change your lifestyle and build the new you. Weight loss is simply a pleasant side-effect!

These steps will ensure you’re ready to lose weight and adopt a lifestyle that will allow you to maintain your weight in the long term. You can enjoy the health benefits that come with this.

You could also join us here at the Fit father Project via our FF30X program. This will ensure you are held accountable and have the support you need to achieve your goal of losing weight after 40.

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
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.


Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

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.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

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


Terms of Service & Privacy Policy