Losing weight in your 40s and 50s can feel more challenging than in your younger years, but it is far from impossible. While metabolism slows with age, the right strategies can help you shed excess weight and feel healthier, stronger, and more energised.
Why Losing Weight Gets Harder in Your 40s and 50s
As you age, your body undergoes changes that can make weight loss more difficult, including:
- Slower metabolism – The body burns fewer calories at rest.
- Hormonal fluctuations – Changes in oestrogen, progesterone, and testosterone can affect fat distribution.
- Muscle loss – Lean muscle mass naturally declines, reducing calorie expenditure.
- Increased stress and lifestyle factors – Family, work, and life commitments can make it harder to prioritise health.
Despite these challenges, weight loss is achievable with the right approach.
Top Strategies for Losing Weight in Your 40s and 50s
1. Focus on Nutrition
A balanced diet plays a crucial role in weight loss and overall health.
- Increase protein intake – Helps maintain muscle mass and keeps you full for longer.
- Choose complex carbohydrates – Whole grains, vegetables, and legumes provide sustained energy.
- Healthy fats are essential – Nuts, seeds, avocado, and olive oil support heart and brain health.
- Prioritise fibre – Helps digestion and keeps you feeling satisfied.
- Limit processed foods – Reduce refined sugars and artificial additives.
2. Strength Training and Exercise
Building and maintaining muscle is key to boosting metabolism.
- Strength training at least 2–3 times a week – Use weights, resistance bands, or bodyweight exercises.
- Incorporate high-intensity interval training (HIIT) – Helps burn fat more efficiently.
- Increase daily movement – Walking, swimming, cycling, or yoga can keep you active without straining the joints.
3. Support Metabolism and Hormonal Health
- Eat smaller, frequent meals – Prevents energy crashes and stabilises blood sugar.
- Stay hydrated – Water supports digestion and helps curb cravings.
- Prioritise sleep – Poor sleep can affect metabolism and lead to weight gain.
- Manage stress – High stress leads to increased cortisol levels, which can cause fat storage, particularly around the abdomen.
Real-Life Success Stories
Kerrie O’Brien – 48 Years Old
- Lost 16kg in 10 months and dropped from a size 14–16 to a size 8–10.
- Focused on high-intensity workouts, resistance training, and a balanced diet.
- Increased her carb intake but in healthy forms.
- Drank plenty of water and used The Healthy Mummy smoothies and metabolism boosters.
- Encourages a positive mindset – staying consistent and believing in your ability to achieve results.
After a friend, also in her 40s, introduced her to The Healthy Mummy, Kerrie was inspired by her success.
Kerrie reveals she has lost just under 16kg in 10 months and has gone from a size 14-16 to a size 8-10 – something she had only dreamed of before The Healthy Mummy!
“I had been eating healthy and exercising the past 3-4 years but my weight hardly changed until I joined The Healthy Mummy,” Kerrie said.
Like many mums over 40, Kerrie thought that maybe it was too hard to lose weight at her age but that it isn’t the case.
“You just have to be focused and consistent and you may have to work a bit harder than you did in your 20s or 30s to lose the weight but it’s totally achievable,” she says.
Kerrie weighs less now and is fitter and healthier at age 48 than she was in my 30s.
Kerrie says, “I feel happier, healthier, I have more energy, more confidence, I’m more organised, and I feel like I’m a better mum.”
Her tips for older mums would be to work on ways to boost your metabolism.
Kerrie’s done this by changing up her exercise and doing lots of high intensity and Tabata workouts, by adding in weights and resistance bands, by regularly eating her target calories and eating 6 meals a day, following the 28 Day Weight Loss Challenges, regularly mixing up her food (e.g. swapping sweet snacks for savoury, smoothies for breakfast then swapping to smoothies in the afternoon, doing regular 3 day cleanses etc) and by not cutting out any food groups.
Many older ladies think carbs are the enemy, but instead of avoiding carbs, Kerrie started eating MORE carbs in healthy versions! Here is why carbs aren’t the enemy.
“Also drinking lots of water and the Healthy Mummy smoothies and metabolism tablets are both amazing” Kerrie said.
“I think you do need to change your mindset when your older and say that you can do it and then apply yourself by being as consistent as possible and you will get there.”
Nikki Myles – 45 Years Old
- Lost 29kg, proving that weight loss is possible at any age.
- Used meal prepping to stay on track with healthy eating.
- Mixed up her exercise routine to prevent plateaus.
- Focused on self-love and confidence, leading to a happier and healthier lifestyle.
Nikki says it’s never too late to lose the weight and that age is only a number!
“People told me my metabolism wouldn’t allow me to loose weight at my age but that just made me more determined to prove them that they were wrong,” she says.
And prove them wrong, she did! So much so that she feels (and looks) younger than she did 20 years ago.
“I loved how I could eat delicious foods and still lose weight without cutting food groups out,” says Nikki.
Nikki started her weight loss journey at 83kg and now weighs 54kg, having lost 29kg in total.
She says, “People that I haven’t seen for a year are shocked by my transformation.”
Nikki credits meal prepping as a big factor of losing weight at her age, urging others to mix up what you are doing every so often because your body gets used to the same thing.
“Meal prep when you can it doesn’t have to be done on the one day, a little bit each day adds up. Check what you have in your freezer, pantry and fridge, you will be surprised how much money you can save by using what’s on hand,” she says.
“I am a better mother and wife than I have ever been because I have learnt to love what I see.”
Michelle Knight – 46 Years Old
- Lost 22kg while managing depression and post-traumatic stress disorder.
- Prioritised mental well-being, making the process enjoyable rather than a chore.
- Used Metabolism Support tablets and Super Greens to boost energy and health.
Michelle says she wanted to get healthy for herself, her kids, and her grandkids.
Lost 22kg while managing depression and post-traumatic stress disorder.
Prioritised mental well-being, making the process enjoyable rather than a chore.
When people said to her, “you’re too old,” she would say “age is just a number.”
Michelle has lost over 22kg since February 2017 while dealing with depression and post traumatic stress disorder.
“The changes in me and my life are mind blowing. I am stronger, fitter, healthier and happier, both mentally and physically,” says Michelle.
Using the Metabolism Support tablets and the Super Greens, Michelle is on her journey to become healthy and the weight loss has been a bonus!
Michelle wants others on a similar journey to make it fun, that way you want to do it, not feel like you have to.
Tips for Weight Loss in Your 40s and 50s
- Stay consistent – Small daily changes lead to long-term results.
- Be patient – Weight loss may be slower than in your 20s, but persistence is key.
- Listen to your body – Focus on overall health, not just the number on the scale.
- Find a support system – Join a weight loss community for motivation and accountability.
Join the Healthy Mummy 45+ Support Group
For more tips, recipes, and encouragement, connect with others on a similar journey.
Would you like to start your transformation? Join the 28-Day Weight Loss Challenge and take the first step towards a healthier, happier you.
Are you ready to become a Healthy Mummy?
