Let’s get one thing out of the way. “Why can’t I lose weight?” is a loaded question.
Most of the women I work with are doing everything right. They’re eating less, working out more, pushing through fatigue, and still not seeing results. The scale barely moves. Their clothes fit the same. And somewhere deep down, they start to wonder if maybe their body just doesn’t work anymore.
You’re not broken. Your biology is just changing.
During perimenopause and menopause, your hormones, metabolism, and stress response all shift. What worked in your 20s and 30s may not work anymore because your body’s internal wiring has changed.
So if you’ve been cutting calories, adding workouts, and feeling more frustrated than ever, it’s not a lack of willpower. It’s a lack of alignment.
And that means it’s time to rewire how you approach weight loss.
Below are the four key areas to focus on if you want to feel strong, energized, and finally see progress again.
1. Nutrition and Weight Loss in Your 40s
For decades, women were told that eating less is the key to weight loss. The problem is that your body doesn’t trust a famine. When calories are too low for too long, metabolism slows, muscle mass decreases, and cortisol rises.
Most women I see aren’t overeating. They’re undereating, especially protein and fiber. Protein supports muscle and metabolism. Fiber supports satiety, digestion, and blood sugar balance. When you get enough of both, cravings naturally drop and energy stays more consistent.
Research shows that women in midlife benefit from roughly 1.2 to 1.6 grams of protein per kilogram of body weight each day. That’s significantly higher than most people realize. Fiber should sit around 25 to 30 grams daily for optimal digestion and hormone support.
And here’s the truth: starvation doesn’t create safety. Your body won’t let go of weight if it thinks it’s under attack. Fueling your body consistently with real food and balanced meals is the foundation for every other change you want to make.
2. How Stress Affects Weight Loss
If you’re under chronic stress, it doesn’t matter how clean your diet is or how often you exercise. High cortisol levels tell your body to hold on to energy, particularly around your midsection.
Cortisol isn’t bad. It’s what wakes you up in the morning and helps you respond to challenges. But when it stays elevated for too long, your body stays in fight-or-flight mode. Fat loss takes a back seat because your system is prioritizing survival.
For women in perimenopause, fluctuating estrogen levels make the body even more sensitive to stress. So the very things you think are helping — strict dieting, skipping meals, intense HIIT workouts — can actually keep cortisol high and progress slow.
This is where recovery becomes essential. Walks. Deep breathing. Gentle movement. Saying no when you need to. Stress management isn’t a luxury, it’s a biological requirement for fat loss.
3. Why the Right Workouts Matter for Weight Loss
One of the biggest mistakes women make in their 40s is trying to do more. More cardio. More classes. More intensity.
But your body doesn’t need more punishment. It needs better programming. Strength training and Zone 2 cardio are the sweet spot for metabolic health and long-term results. If you have more questions on cardio, check out my blog on cardio and weight loss.
Strength training preserves lean muscle, improves bone density, and raises your resting metabolism. Zone 2 cardio, the kind where you can still hold a conversation, improves fat oxidation and supports heart health without overtaxing your system.
A well-rounded week might look like three or four strength sessions and one or two low-intensity cardio days. You’ll make better progress, recover faster, and feel stronger instead of depleted.
You don’t need to train like an athlete in her twenties. You need to train like the strong, intelligent woman you are now.
4. The Connection Between Sleep and Weight Loss
Sleep is the unsung hero of weight loss. It regulates the hormones that control hunger, cravings, and metabolism. When you’re sleep-deprived, ghrelin (your hunger hormone) increases, and leptin (your fullness hormone) drops, making it almost impossible to stick to your plan.
Most women in midlife average less than seven hours of sleep per night. Studies show that chronic sleep deprivation raises cortisol, increases appetite, and leads to higher body fat percentages over time.
Good sleep isn’t just about going to bed earlier. It’s about creating rituals that signal safety and calm to your nervous system. Warm tea. Stretching. Reading instead of scrolling. Small habits that tell your brain it’s okay to rest.
You can’t out-train or out-diet exhaustion.
If these topics intrigue you, I took a deep dive into this stuff on a podcast episode a few month ago. You can check that out here.
Rewire How You Think About Weight Loss
The truth is, weight loss at this stage isn’t about discipline. It’s about alignment.
When you stop fighting your body and start partnering with it, everything shifts.
When you nourish instead of restrict, recover instead of push, and sleep instead of scroll, your body responds.
Sometimes the question isn’t “Why can’t I lose weight?”
It’s “What does my body need to feel safe enough to let go?”
If you’re ready to stop guessing and finally understand what your body needs in your 40s and beyond, I’d love to help. Through December 15th, I’m offering extended 60-minute Fitness Roadmap Calls where we’ll map out your next steps — from workouts and nutrition to recovery and mindset.
