Healthy weight loss after 40: Sustainable habits that actually show results, without weight loss drugs or surgery

Losing weight, especially after hitting your 40s, can be challenging due to additional factors like hormonal and metabolic changes – here are some tips.

Losing weight is rarely a straightforward journey, and it only becomes more challenging with age. For many, hitting their 40s brings slower metabolism, hormonal changes, and stubborn fat that refuses to budge despite strict diets or endless cardio. While drugs and surgeries often promise quick results, these shortcuts can be unhealthy, unsustainable, and sometimes even dangerous in the long run.

Reports suggest that you can lose weight simply through working out at home and eating healthy, home-cooked meals. Weight loss drugs and surgeries are mostly inaccessible to a majority of people and are not always sustainable. However, following these sustainable habits can help you stay lean and healthy all year round.

Weight training and cardio

“Weight training helps to put the body in a 24-hour calorie burn, and cardio helps during the duration of the exercise. Hence, it is imperative to do both with some stretches to increase the range of motion and prevent injuries,” says nutritionist Karishma Chawla, according to an article published on HT Lifestyle.

Eat macros

According to Karishma, leaving out certain food groups can lead to nutritional imbalances, leading to low energy levels and fatigue. She continues, “The idea is to eat the right quantities of carbohydrates, lean protein and fats. Excess of any of these macronutrients is stored as fat in the body.” Each macronutrient serves its own purpose, hence neither overeating nor altogether avoiding is healthy.

Realistic planning

Trying to lose weight does not mean you have to avoid social events or cancel dinner plans. Planning and choosing what you eat wisely is the key. According to Karishma, “Avoid the bread basket. Ensure you first order something rich in fibre. Have clear soups with no starch and salads without dressing. Then add protein and lastly a serving of carbs (choose whole grains preferably). Keep a tab on the number of meals eaten out in a week.”

Prioritise recovery

Getting sufficient sleep plays a crucial role in maintaining energy and enhancing overall performance. In an Instagram video posted on July 11, fitness trainer Raj Ganpath shared, “When I don't sleep enough, I feel tired. I feel less motivated to go and exercise and push myself or even be active.” Quality rest also boosts cognitive function and decision-making.

Walk outside

Sustainable fat loss expert Isaiah Fergusson shared a video on Instagram on August 27, highlighting the benefits of simple walking, as a strategy for weight loss for women over 40. According to the fitness coach, walking lowers stress and cortisol levels as well as blood sugar levels, while also improving mental health, and he also adds that walking burns more calories than you realise, without taking a toll on your body.

Consistency

Consistency is the real key when it comes to weight loss. Raj Ganpath shared in an Instagram video posted on September 12, that focusing on consistency is more important, rather than exerting yourself with intense workout sessions everyday. While he acknowledges the importance of rest days, he also advises against skipping two days in a row - “If you can do this, you will notice that the habit compounds and exercise becomes a regular part of your life and chances of you completely losing the plot becomes very very less.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.