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Everything You Wanted to Know About WEIGHTLOSS OVER 40 and Were Afraid To Ask

Updated: Aug 7, 2022

Couple over 40 years old going to workout

With 20+ years of experience as a trainer, I have helped thousands of people reaching their goals. I built a system that will help you lose weight if you are 40 or older. I'm not going to lie, It's going to take some effort, but it totally worth it. It's not easy to change habits and patterns that have been developed over a lifetime. However, at this stage in life, you really don't have anything left to lose - besides those extra kilos! Losing weight over 40 isn't impossible; it just requires the right mindset and some patience. Here are the key things you should know about losing weight after age 40 (and why they matter)

Things to know about weight loss over 40.

As a middle-aged adult, you’re not alone in your weight loss goals. In fact, according to the National Health and Nutrition Examination Survey (NHANES), women between 40 and 54 years old have the highest prevalence of obesity—more than 25%.

Despite the statistics and what they may suggest about your chances of success, there are still things you can do now to improve your health and minimize the effects of aging on your body. Here are some things to consider:

  • You shouldn’t expect overnight results. Weight loss takes time—and it doesn't happen overnight! It's important to remember that slow and steady wins the race to get fit over 40 years old. Even if your goal is 15kgs (or less), slowly losing weight will help keep stress levels under control while increasing energy levels throughout each day.

  • Don't compare yourself with others online or in person! While this might sound like obvious advice for younger people who seek inspiration from celebrities' Instagram accounts or Facebook pages filled with before-and-after photos from fitness competitions, it's especially important for those looking for motivation during midlife life changes like an upcoming birthday or wedding anniversary.

  • Be realistic about what works best for YOU as an individual human being with unique needs vs what works best as general advice given by doctors/coaches/fitness gurus who don't know anything specific about YOU personally except perhaps basic details such as age range.

  • Pills and supplements don't work long-term. They also may not be necessary in the first place if you're paying attention to your nutrition and getting proper rest and hydration.

  • You should also increase your number of steps each day by walking at lunchtime while listening to music through headphones and in every other opportunity you might have during the day. The key here is finding what works best for YOUR schedule--whether it's going to Zumba classes, going to the gym, joining FITSQUAD PT GROUP SESSIONS, or waking up early every morning before work so that you can run around the neighborhood without worrying about traffic jams during rush hour.

  • Don't be too hard on yourself, but be smart about the changes you make so they have the best chance of sticking around long term

Know what you're eating.

Counting calories

The first step to losing weight is knowing what you're eating. This doesn't mean keeping a food diary and weighing your food obsessively (though that's an option). It means knowing roughly how much you're eating, and being mindful of the ingredients in each meal.

It's always good to know what you're putting in your body - but it becomes key if you want to lose weight over 40. That's because as we age, often we change our mindset and become less active. If we get less active, we lose muscle mass and our metabolisms will naturally slow down and we need fewer calories than when we were younger; however, there are many other factors that can affect our diets as well: stress levels rise, hormones fluctuation (especially with women), environmental factors like pollution make it harder for some people than others...there are many reasons why someone might struggle with their diet!

So if you want some help getting back into shape after 40 - our new product Fit Life is what you need. Be the first one to know about it by clicking here.

The best way to get healthy is to make small changes over time, but it's also important to not be too hard on yourself when you slip. You're likely going to stumble along the way, and that's okay—as long as you catch yourself and keep pushing forward.

Eat more protein, eat more fiber, and drink more water.

  • Eat protein with every meal. This will keep your hunger at bay and help you feel full longer.

  • Eat fiber with every meal. Fiber helps you digest food properly and keeps your digestive system running smoothly – both important factors in maintaining good health and keeping off the weight you’ve lost!

  • Drink water with every meal (and snack). As well as being an essential part of any healthy diet, it can also make you feel fuller with fewer calories if consumed alongside meals or snacks. You should aim for eight glasses a day to start – which is roughly three liters!

Do cardio to burn more calories - but don't skimp on strength training.

Don't get me wrong. If you’re trying to lose weight, any exercise is better than not exercising. What I am trying to say here is running is not necessarily the best way to lose weight.

Running is great for building endurance and maintaining your cardiovascular health, it also burns heaps of calories and these are the reasons Fitsquad sessions have the running component in most workouts. But when it comes to weight loss, running isn’t always the most effective way to do it. While we run/jog in must workouts, we work on strength and anaerobic systems in all training sessions. Why do we do it? It's because if you want to shed weight for the long term, high-intensity interval training, metabolic workouts, and any combination of strength and cardio will be more beneficial than doing only cardio. You need muscle to burn calories during the day even while sitting in front of a computer. This is why it's so important to make sure you're doing at least 30 minutes of strength training 3 times a week.

It's possible that your body's ability to recover from workouts isn't quite what it used to be.

It's possible that your body's ability to recover from workouts isn't quite what it used to be. It could take longer for you to feel energized after an intense workout, or you may even have aches and pains that weren't there before. This can lead to inconsistency with your fitness plan—and no one wants to fall off the wagon! If this sounds like you, try these tips:

  • Move more in your day-to-day life. If finding time to go running at the gym seems impossible, try moving more throughout your day. Take the stairs instead of using the elevator, go for a walk during your breaks or lunchtime, and you could even have your meetings with coworkers walking around the block instead of sitting in your office. You'll stay active without really having to think about it this will increase your daily steps and will burn more calories!

  • Do resistance training and cardio 3+ days a week. Resistance training builds lean muscle mass while increasing bone density; this helps maintain metabolism as we age while keeping our joints strong and stable. Cardio exercise helps lower inflammation levels in our bodies, which is especially important as we get older because its believed that inflammation might play a role in aging-related diseases.

  • Take one day per week off from any exercise while focusing on restorative practices such as meditation or yoga instead of pushing yourself too hard every day

Get enough rest after exercise.

Getting enough rest after exercise is an important part of the recovery process. When you exercise, your body becomes tired and depleted, which means that it requires some time to recover. A good night's sleep helps your body recover by giving it time to replenish its energy stores and repair any damage caused by exercise. Getting enough sleep also helps you perform better in the morning because it improves concentration, alertness, and memory recall when compared to getting less than six hours of sleep each night.

Getting enough rest after exercise may be difficult if your schedule doesn't allow for much downtime after working out, but there are some things you can do in order to make sure that you're getting enough sleep at night:

  • Drinking coffee could keep you from sleeping well at night. The same goes for tea or other caffeinated beverages—they should be consumed no later than midday so they have time to wear off before bedtime.

  • Make sure that your bedroom is dark and quiet so that this environment encourages relaxation instead of making it more difficult for you

  • Follow a consistent bedtime routine every night before going to bed (e.g., reading, drinking tea, brushing teeth)

  • Limit screen time before bedtime (e-readers/phones/tablets)


If you've been struggling with how to lose weight, the tips above are a good place to start. But don't forget that your goals might not be realistic in the first place. It's important to be realistic about what will work for your body and lifestyle before making any changes!

Do you want to lose weight? FITSQUAD is the right place, if you need to do it online click here. I will teach you how to lose weight and keep it off, even if you're over 40.

I will not promise overnight results, but I can help you get started on your journey toward a healthier lifestyle and this will bring you life-changing results. I can personally tailor your own plan to help you achieve your goals with the right amount of cardio and strength for your age, body type, and fitness level taking into consideration your injuries, limitations, and location where you can do your sessions. You can work out from the gym, the public park, or your own home and have REAL RESULTS. Click here to train with us from anywhere in the world.

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