fbpx

I Can’t Lose Body Fat—What Should I Do Now?

I Can’t Lose Body Fat—What Should I Do Now?

For Men & Women Over 40: Let’s Find a Real Solution

You’ve been there—tried countless diets, spent hours at the gym, maybe even restricted your food intake to barely enough to get by. Yet, the body fat seems stubborn, lingering despite your best efforts. It’s frustrating, demoralising, and it leaves you wondering, “What am I doing wrong?”

If you’re in your 40s or beyond, you’re not alone in feeling this way. The simple fact is, as we age, our bodies don’t respond to weight loss methods the same way they did when we were younger. In fact, it can feel like you’ve tried everything, and yet nothing sticks.

So, what’s the secret to finally shedding that stubborn body fat after 40? Here’s the truth: it’s not about cutting carbs or drastically reducing calories. It’s about understanding the bigger picture and implementing smarter strategies tailored to your body’s changing needs.

Let’s break down exactly what you need to do.

1. Reassess Your Mindset & Focus on Your “Why”

Before you rush into another restrictive diet or over-the-top workout routine, take a step back. Why do you want to lose body fat? The reason you choose to take action is what will fuel your success in the long run. Your “Why” should be the anchor that keeps you grounded when the journey gets tough.

Maybe it’s about feeling more energetic and healthier for your kids, grandkids, or partner. Or perhaps it’s about regaining confidence in your own skin and being able to fit into your favourite clothes again. Whatever your reason, you need to tap into that deeper motivation—because without it, the small setbacks and challenges will feel overwhelming.

2. Get Your Sleep Right

We often underestimate the role sleep plays in fat loss, but it’s absolutely crucial. If you’re not getting 7-8 hours of quality sleep each night, your body simply cannot burn fat efficiently. Poor sleep throws your hormones out of balance, especially hormones like cortisol, insulin, and growth hormone, which directly impact fat storage and fat burning.

When you sleep well, your body has the chance to repair itself, balance hormones, and optimise metabolism. Without that sleep, you’re sabotaging your own fat loss efforts.

So, if you want to lose fat, start by focusing on getting consistent, restful sleep.

3. Embrace Sustainable Nutrition

Forget about the latest fad diet or extreme calorie-cutting plan. To lose fat and keep it off for good, you need a sustainable meal plan that works for you—not some one-size-fits-all strategy.

Start by building a nutrition plan that includes whole, nutrient-dense foods that make you feel energised. Focus on:

  • Lean proteins (chicken, fish, tofu)
  • Healthy fats (avocado, nuts, olive oil)
  • High-fibre carbs (vegetables, fruits, whole grains)

Remember, this isn’t about restriction—it’s about creating habits that are easy to stick with long-term.

The key is consistency. The more you nourish your body with what it needs, the less likely you are to experience cravings or overeating.

4. Daily Activity: Move More, Not Just Exercise More

When we’re over 40, it’s easy to get trapped in the mindset that “I need to work out harder to burn fat.” But that’s not the reality. Fat loss comes from the cumulative effect of daily movement—not just intense workouts.

Instead of focusing only on gym sessions, aim to get 30-45 minutes of movement per day. This could include:

  • Walking (ideally brisk, or a fasted walk first thing in the morning)
  • Swimming, cycling, or even just playing with your kids
  • Small changes like taking the stairs, parking farther from the entrance, or setting a timer to remind you to walk every hour

These daily actions add up over time and help regulate your hunger and metabolism.

The goal isn’t to burn calories through exercise—it’s to keep your body active, moving, and burning fat consistently throughout the day.

5. Strength Training: Build Muscle, Boost Your Metabolism

Once you’ve nailed down your nutrition and daily activity habits, it’s time to hit the gym—but not just for cardio.

Strength training is absolutely critical after 40. As you age, you naturally lose muscle mass. The more muscle you have, the higher your metabolism, meaning your body burns more calories even at rest.

Incorporate resistance training at least 2-3 times a week. Focus on compound exercises like squats, deadlifts, push-ups, and rows. These movements recruit multiple muscle groups, which boosts metabolism and burns fat. Plus, strength training helps combat age-related muscle loss (sarcopenia) and increases bone density.

But don’t worry—you don’t have to lift heavy weights right away. Start with bodyweight exercises and gradually increase intensity as you build strength.

Putting It All Together: Actionable Steps for Success

To summarise, here’s a simple action plan for how to get your body fat loss back on track:

  1. Find your “Why.” Identify your deeper motivation for losing weight and let that fuel your journey.
  2. Prioritise sleep. Get 6-8 hours of quality sleep each night to allow your body to repair and balance hormones.
  3. Create a sustainable meal plan. Eat whole, nutrient-dense foods and avoid restrictive fad diets. Focus on long-term habits.
  4. Move more daily. Aim for 30-45 minutes of daily activity (walking, swimming, cycling), and incorporate small movement breaks throughout the day.
  5. Strength train regularly. Include resistance training at least 3 times per week for as little as 15-20 minutes to build muscle and increase metabolism.

Stop Trying to “Out-Exercise” Your Diet

If you’ve been struggling with fat loss despite trying everything, it’s time to change the way you think about weight loss after 40. It’s not just about cutting calories or increasing exercise intensity. It’s about establishing a foundation of sleep, nutrition, daily activity, and strength training that works for your body’s needs.

So, if you feel like you’ve tried everything and nothing seems to work, take a step back, realign your mindset, and apply these principles. The results will come—not just in pounds lost, but in strength, energy, and confidence regained.

Remember, the key to fat loss at 40+ is building sustainable habits, not drastic measures. Start with small, consistent steps, and let your body naturally adapt and shed the fat over time.

You’ve got this!