Why weight loss feels harder after 40 - and what actually works

It can feel incredibly frustrating if you hit your 40s and start gaining weight, even though your eating habits haven’t changed. The same meals, exercise and lifestyle that worked in your 30s suddenly stop being effective. And despite your best efforts, the weight just doesn’t budge.

It’s common for my female clients to blame themselves for their weight gain and to think it is all due to a lack of willpower, but there are real physiological changes that make weight loss more difficult during this stage of life. Once you understand what’s going on, you can start making gentle, effective changes that actually work.

Hormonal changes

In the lead-up to menopause, oestrogen and progesterone start to fluctuate - sometimes dramatically. These hormones aren’t just about reproduction. They also play a big role in appetite, metabolism, fat storage, insulin sensitivity and even how your body handles stress.

You might notice:

• Weight gain around your middle (even if you’ve never carried weight there before)

• More intense cravings or feeling hungrier more often

• Fatigue and energy dips after eating

• Reduced muscle tone, even if you’re exercising

When hormones change, your metabolism changes too. It’s not about willpower - it’s about physiology.

Important note: this applies to women with regular cycles too. Many women assume you’re only in perimenopause once your cycle starts changing, but that’s not the case. Symptoms like weight gain, fatigue, anxiety, sleep issues and mood changes in your 40s are often linked to perimenopause, even if your cycle still runs like clockwork.

The impact of stress and sleep

In perimenopause, your body becomes more sensitive to stress. Even if you’re handling the same workload, family responsibilities or mental load you always have, your body - and brain - might not cope the way it used to.

High cortisol (your main stress hormone) can:

• Encourage fat storage, especially around the middle

• Disrupt sleep and blood sugar regulation

• Make it harder to recover from exercise or digest meals properly

And poor sleep makes everything worse. It throws off your hunger hormones, affects mood and energy, and reduces your body’s ability to burn fat. Even just a few nights of disrupted sleep can leave you feeling flat, foggy and more likely to reach for sugary, carb-heavy foods.

Old strategies don’t work anymore

Skipping meals, cutting carbs and daily HIIT workouts might have worked when you wanted to lose a few kilos in your 20s or 30s, but during perimenopause, these approaches can backfire. Low-calorie diets and intense exercise increase cortisol and often leave you more depleted than energised, not to mention triggering those pesky mid-afternoon sugar cravings.

So what actually helps?

Here’s what I focus on with my clients:

1. Protein with every meal (especially breakfast)

Protein is your metabolic best friend after 40. It helps balance blood sugar, reduce cravings and support muscle mass.

Aim for 20–30g at breakfast and include it at every meal.

Easy options:

• Eggs with avocado and leafy greens

• Chia pudding with Greek yogurt and chopped nuts

• Smoothie with protein powder, hemp seeds, nut butter and berries

• Quinoa porridge or leftover salmon with roast veg

2. Balanced plates

Each meal should include:

• Quality protein

• Colourful vegetables (for fibre + antioxidants)

• Healthy fats like olive oil, tahini or avocado

• Small amounts of complex carbohydrates (e.g. sweet potato, quinoa or brown rice)

This combination helps keep blood sugar stable, which reduces cortisol and supports sustained energy.

3. Eating regularly

Perimenopause is not the time to skip meals or eat on the run. Irregular eating increases stress hormones and can lead to over-eating later in the day.

Try to eat every 3–4 hours with calm, relaxed meals whenever possible. Your digestion and nervous system will thank you!

4. Gentle movement

Work smarter - not harder. Over-training increases inflammation and stress hormones, while under-training leads to muscle loss.

Focus on:

• Walking

• Strength training 2–3 times per week

• Stretching, pilates or yoga

• Rest and recovery

Remember: movement should leave you feeling better - not burnt out.

5. Nervous system support

Magnesium-rich foods, herbal teas, deep breathing and a consistent sleep routine can all help calm the nervous system and support hormone balance.

Want help putting it all into practice?

If this blog resonates with you, check out my Perimenopause Nutrition Reset Mini-Course.

It’s designed to help you:

• Understand what’s happening in your body (without overwhelm)

• Learn which foods actually support hormone balance, energy and weight (no restrictive diets, I promise!)

• Make realistic, sustainable changes that fit your lifestyle

• Feel more in control, nourished and energised

Whether you’re just starting to notice changes or already deep in the perimenopause transition, this course will give you practical tools that work and help you start to feel more like yourself again.

👉 Click here to learn more or enrol now

And if you’d like more personalised support, you’re very welcome to book in for a consultation. We can take a closer look at your symptoms, test results and goals, and create a realistic plan that works for your life.