After the age of 40, the female body tends to react less linearly to weight loss strategies, making results less predictable. This happens because hormonal and bodily changes, common during menopause, directly influence metabolism. The reduction in estrogen, the change in fat distribution and the decrease in muscle mass, for example, are among the factors that make the process more challenging than in previous phases.

“Even though they eat well and practice physical activity, they tend to notice a greater accumulation of fat in the abdomen and find it increasingly difficult to deal with it. We know that the drop in hormones, especially estrogen and testosterone, is a very important factor in this relationship”, explains gynecologist Dr. Igor Padovesi, author of the book Menopause Without Fear (Editora Gente), menopause specialist certified by the North American Menopause Society (NAMS).

According to gynecologist Dr. Patricia Magier, graduated from the Fluminense Federal University (UFF) and creator of the Plena Method for complete women’s caredeep and individualized, understanding these changes is the first step to treating them accurately. “Weight loss for women 40+ depends not only on willpower, but on strategy”, he states.

Below, check out tips that help with weight loss after the age of 40, increasing metabolic efficiency, preserving lean mass and reducing risks related to the climacteric.

1. Diet rich in protein and adequate water intake

According to Dr. Patricia Magier, protein gains prominence from the age of 40 because it helps preserve muscle mass, which usually falls by around 1% per year after that age. “Diets rich in protein increase thermogenesis, reduce hunger and increase satiety. Furthermore, adequate hydration is crucial for the functioning of metabolic pathways, appetite control and good muscle performance. Women at this stage cannot underestimate the importance of protein. It is structure, signaling and a tool for metabolic longevity”, he highlights.

To further increase satiety, the expert suggests consuming fiber present in legumes, whole grains, vegetables and leaves. “Having an adequate water intake will also help keep the body more energetic, in addition to improving intestinal transit”, adds the doctor.

One option, according to gynecologist Dr. Ana Paula Fabricio, postgraduate in Nutrology from the Brazilian Association of Nutrology (ABRAN), is the Mediterranean diet. “Rich in fruits, vegetables, whole grains, nuts, seeds, olive oil and fish, it is associated with several health benefits, including reducing menopausal symptoms. Studies suggest that the Mediterranean diet can reduce the frequency and intensity of hot flashes and night sweats. Additionally, it is known to improve cardiovascular health and bone health”, he comments.

According to her, another dietary approach that can be adopted at this stage is the DASH diet. “Already the the DASH diet (Dietary Approaches to Stop Hypertension), developed to combat hypertension and rich in fruits, vegetables, whole grains and lean proteins, can help maintain a healthy weight and promote cardiovascular health, both of which are important during menopause,” he highlights.

2. Resistance exercises and weight training to maintain and build muscle

According to Dr. Igor Padovesi, the difficulty of losing weight ends up being greater in women who do not practice physical activity. The change in body composition is noticed with an increase in fat accumulation combined with a reduction in muscle mass.

“The main challenges during this period are related to the loss of muscle mass and decreased strength, which can lead to a worse quality of life, as muscle loss is associated with a series of health problems, such as reduced bone density, increased risk of fractures, decreased basal metabolism and greater susceptibility to cardiometabolic diseases, such as diabetes, high blood pressure and obesity”, highlights nutritionist Dr. Marcella Garcez, director and professor at ABRAN.

Therefore, strength training is essential after the age of 40. “The natural loss of muscle mass reduces basal energy expenditure and makes it difficult to burn fat. Resistance exercises increase bone density, improve insulin sensitivity and increase the resting metabolic rate. Bodybuilding, today, is considered almost a ‘treatment’ for female metabolism”, explains Dr. Patricia Magier, who states: “There is a direct relationship between muscle strength and longevity.”

3. Supplements like whey protein and creatine

The use of supplements does not replace a balanced diet, but it can accelerate results. “Whey protein optimizes daily protein intake with high bioavailability. Creatine is widely studied and safe, with positive effects on strength and performance. Creatine has become an ally for the 40+ female body, as it delivers better performance and facilitates the gain of lean mass”, says Dr. Patricia Magier.

Furthermore, adequate nutrition is essential in this process. “Some dietary strategies can help preserve muscle mass, such as adequate consumption of proteins, essential for muscle synthesis. Proteins of high biological value, with all essential amino acids, such as lean meats, fish, eggs, dairy products and legumes, must be present and distributed in every large meal, daily. However, considering supplementation of proteins or specific amino acids can be important to reach the consumption goal and preserve muscle synthesis”, says Dr. Marcella Garcez.

4. Hormone replacement therapy

The drop in estrogen and progesterone affects metabolism, sleep, mood, fat distribution and inflammatory response. “THE hormonal therapywhen well indicated and monitored, reduces climacteric symptoms and improves metabolic parameters. Evidence shows that women on hormone therapy may have less abdominal fat gain and a better lipid profile”, says Dr. Patricia Magier.

Thus, hormone replacement becomes an alternative to be evaluated individually. “Of course, the objective of hormone replacement is not aesthetic. We are talking about a treatment to recover functions that the body no longer offers”, reinforces the gynecologist.

5. Quality sleep

A good night’s sleep is essential for health, according to endocrinologist Dr. Deborah Beranger, with a postgraduate degree in Endocrinology and Metabology from Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ). “Several biological processes happen during sleep. The brain stores information and gets rid of toxic waste, nerve cells communicate and reorganize, the body carries out cellular repair, restores energy and releases greater hormones. Therefore, sleep is fundamental for health”, he says.

On the other hand, sleep deprivation can trigger hormonal changes that directly impact appetite and metabolism. “When we have a bad night’s sleep, you eat more high-calorie foods. This is explained because it increases the release of ghrelin, which is the hormone responsible for hunger, decreases the production of leptin, which is the hormone that makes you feel full, increases insulin resistance, which increases the chance of diabetes, and increases the hormones released by stress, cortisol and adrenaline”, says Dr. Deborah Beranger.

Furthermore, Dr. Patricia Magier warns that “little sleep reduces the willingness to train, disorganizes metabolism and intensifies emotional hunger.” She also highlights that, for many women 40+, treating sleep is as important as adjusting the diet. “Restorative sleep reorganizes the hormonal axis and reduces impulsive eating behavior,” she says.

6. Fight chronic inflammation and oxidative stress

Low-grade inflammation can increase after age 40 due to hormonal declines and the accumulation of visceral fat. “Antioxidant vitamins, minerals and nutrients such as omega 3 can reduce inflammatory markers and improve mitochondrial functioning. Real weight loss occurs when the body stops ‘fighting itself’. Reducing inflammation frees up metabolic energy for what really matters”, explains Dr. Patricia Magier.

7. Stress management

Chronic stress increases cortisol, a hormone that favors the accumulation of abdominal fat and increases food cravings. “Emotional regulation techniques, psychotherapy, physical activity and self-care routines reduce the hyperactivity of the nervous system. Stress is not just psychological. It is biochemical. Controlling it changes hormonal parameters and accelerates weight loss”, says Dr. Patricia Magier.

Finally, the gynecologist reinforces that healthy weight loss for women 40+ needs to be comprehensive, strategic and based on science. “When the body changes, the strategy has to follow suit. There is no single plan, there is personalization”, he concludes.

By Paula Amoroso