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5 things women over 40 need to know about weight gain

Updated: Oct 2, 2023



If you're over 40 you may have noticed that the things you used to do to lose a cheeky 5kg don't actually work as effectively anymore.


Our metabolism changes as we move into our 40's and beyond which affects our ability to lose weight like we once did.


This is due to shifts in oestradiol (ie. estrogen) and progesterone which is often due to peri-menopause... a process that happens before we hit menopause.


It's a normal and natural process that all women go through.


So if you've been looking back through photos of yourself in your 20s & 30s or wishing you could fit back into those clothes you wore back then I'm sorry to say that your body is slowly changing and what you used to do to lose a few kilos will not get you the results you're looking for now.


This is why it's important to do weight loss differently in our 40's and beyond.


Which brings me to todays topic about 5 things women need to know about weight gain from 40 onwards.


No 1: Cutting out key macro nutrients from the diet actually deprives the body of key nutrients (for satiety, muscle mass, mood, healthy LDL levels, glucose metabolism etc...) which our body could handle in our 20s and 30s but actually contributes to poor health in our 40s onwards.


No 2: Restricting food intake, long fasting periods or skipping meals can contribute to unwanted snacking, binge eating and cravings for sugar and carbohydrates. This occurs when oestrogen decreases and can cause us to feel more hungry and at the same time slows down our metabolism resulting in weight gain.


No 3: Hard core workouts can cause inflammation in the body and muscular-skeletal pain so more nourishing works outs are recommended i.e pilates, yoga, walking and resistance exercises.


No 4: Our "stress buffer" begins to decrease as we lose progesterone which can reduce our ability to cope in high stress environments which in turn affects our mood, can contribute to anxiety and sleep disturbances.


No 5: Drinking alcohol a bit too regularly can compromise neurogenesis (growth & development of nerve tissue), impair sleep quality, worsen night sweats and increase the risk of breast cancer.


This may not sound ideal, however there are ​​some simple changes you can start making moving forward starting with:

  1. Increasing your nutrient intake by eating a well-balanced diet of whole foods.

  2. Eating consistently throughout the day at least every 3-4 hours and having a protein rich breakfast before 10.00am

  3. Incorporating a nourishing exercise routine that includes resistance training

  4. Start looking at different ways to reduce stress and calm the nervous system

  5. Reducing alcohol intake or cut it out all together (keep for sometimes vs all the time)

Give some of these changes a go this week, you'll be surprised at how a few simple changes can make a big difference to your overall health.


And, if you would like some help and strategies with better managing your diet and lifestyle habits then why not check out my free guide?



In the Sustainable Weight Loss Strategies Guide I share with you how hormone changes affects you in your 40's and beyond, provide you with 12 strategies and how to implement them plus help you create an easy to follow action plan to get started.


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