How Women Over 40 Should Eat and Exercise to Lose Weight Effortlessly

Still following the same diets and workouts you used in your 20s—and wondering why they aren't working anymore?

In this episode of Never Diet Again, Max Lowery reveals why traditional weight loss methods backfire for women over 40—and what your body actually needs to lose fat, feel strong, and thrive in this new phase of life.

You’ll discover:

• The biological shifts that make fat loss harder after 40
  
  
• Why smashing yourself with HIIT and cutting carbs is keeping you stuck
  
  
• How to eat, move, and live for fat loss forever—without extreme diets or burnout
  
  

If you're ready to stop fighting your body and finally work with it, this episode is your blueprint for sustainable success. 🎧 

Watch my The Cravings & Fat-Burning Masterclass:  https://www.neverdietagain.uk/register-podcast

Follow me on Instagram: https://www.instagram.com/max.lowery/

Book a Food Freedom Breakthrough Call: https://calendly.com/maxlowerycoaching/food-freedom-breakthrough-call

Chapters

• 0:00 Why Old Weight Loss Methods Fail
• 1:24 Understanding Body Changes After 40
• 4:15 Nutrition Strategy for Effortless Fat Loss
• 7:42 Exercise Approach for Women Over 40
• 9:35 Taking Action and Next Steps

Transcript

Max Lowery: 0:00

I've helped 1,200 women over 40 lose weight and keep it off without cutting out their favorite foods or smashing themselves in the gym. And here's what nearly every single one of them has said to me They've said that the things that worked when they were younger no longer work for them. Cutting out carbs, cutting out sugar, doing weight watchers, smashing HIIT sessions, five days a week it all used to get results, and now it just leaves you exhausted, frustrated and stuck. It's not that you're broken. It's that your body has changed and it's time your strategy changed too. In this video, you'll discover the truth about fat loss for women over 40, the real reasons your body resists change, why the diets you are doing are making things worse and potentially damaging your body, and I'll share exactly how to eat and how to exercise to make weight loss easy and sustainable. I want to really stress a point here Weight gain in your 40s and beyond is not inevitable, so don't listen to anyone that tries to tell you this is true. Yes, your hormones change. Yes, your metabolism can shift, but with the right approach and strategy, you can absolutely lose weight, feel strong and take back control of your body. If you follow the tips and advice in this video, you can change the game for good. How do you create a life that allows you to lose weight, eat the foods that you love and sustain the results? Over the last 10 years, I've helped thousands of people do exactly that.

Max Lowery: 1:33

I'm Max Lowery. I'm an author, personal trainer and weight loss coach. In this podcast, I'm going to share my top tips and tricks from within my one-on-one coaching program. It's my goal to give you the tools and understanding so that you never diet again. But before I show you how to eat and how to exercise for effortless fat loss, let me reveal the number one reason most women over 40 stay stuck and they don't even realize it. It's not your diet, it's not your motivation, it's not your willpower. It's something deeper and if you miss this, nothing else will work.

Max Lowery: 2:04

When I met Emma, she was doing all the right things eating 1200 calories, hit session six days a week, no carbs after 6pm but the weight wasn't budging. And not just that, she felt awful. She thought her body was broken, but in reality, her body was doing exactly what it was designed to do under stress. Protect her, because after 40, your body changes dramatically. There are hormonal shifts, estrogen and progesterone decline during perimenopause and menopause, leading to increased abdominal fat storage, decreased muscle mass and insulin resistance. Cortisol levels rise due to chronic stress promoting fat storage, especially around the midsection. Insulin resistance increases, making it harder for your body to burn fat efficiently.

Max Lowery: 2:48

Muscle mass declines Starting around the age of 30, adults begin to lose 3-8% of muscle mass per decade, a process called sarcopenia. Less muscle mass means a lower resting metabolic rate, so your body burns fewer calories at rest. For fat loss. This can be complicated. Slower metabolism Alongside muscle loss, decreased physical activity and thyroid function can contribute to a reduced basal metabolic rate. So, even if your diet hasn't changed, you may be burning 1 to 200 fewer calories per day than you did in your 20s and 30s.

Max Lowery: 3:22

But not just that lives change. You're juggling careers, families, aging parents. All this can lead to chronic stress and elevated cortisol levels promote fat storage and can disrupt sleep, blood sugar and hunger hormones, and a known side effect of the perimenopause and menopause is poor quality sleep. This can disrupt your metabolism, increase hunger and decrease energy, all of which undermine your weight loss efforts. Metabolism, increased hunger and decreased energy all of which undermine your weight loss efforts. So it's not just your hormones, it's your whole life. Your body isn't broken. It's just changing and adapting. And when you stack restriction and deprivation and fad diets on top of that, it's no longer you feel awful and they're not working because you're fighting against your biology. So I'm going to give you as much value as I can in this video, but if you're done trying to figure it out all alone and you're ready for expert guidance and real results and a system that actually works for your body, then click the link below and book in for a free food freedom breakthrough call. We'll map out exactly what's keeping you stuck and show you how to finally break free. Just click that link below.

Max Lowery: 4:23

So how should you eat for effortless fat loss? Before we dive into tips, I need you to hear this Intensity is overrated. Consistency is everything. If you've been the all or nothing type cutting out carbs, smashing workouts, going all in for two weeks, then burning out that needs to end right now, because what I'm about to share with you, it's not flashy, it's not a seven day shred or a 30 day detox. These are simple habits that can be sustained and they work because they are designed for real life. I've tested them on over 1000 women in my 10 year career, women with kids, jobs, hormonal changes and full lives, and when they commit to doing these consistently, they reset their metabolism, stop craving food 24 hours a day and lose weight for good. So if you feel like this doesn't seem intense enough, that's a good thing, because intensity burns out. Consistency wins Really quick one for me. Guys, I don't run ads on this podcast and I do aim to give you as many high-value tips and tricks as I can for free. All I ask in return is that you help me spread the word. That way I can help as many people as I can to never diet again. The way to do that is to rate, review and share this podcast. A review will only take 30 seconds, but it would mean the world to me, but, more importantly, it could help change the life of someone else.

Max Lowery: 5:49

Number one eat more at mealtimes. Stop grazing, stop picking, stop snacking. Eat big, satisfying meals, especially breakfast. This stabilizes blood sugar, keeps you fuller for longer and reduces the late night cravings that sabotage your progress. This can seem scary, but most of my clients naturally eat less overall when they eat bigger, more satisfying meals. Number two prioritize protein more than you think. Protein is your secret weapon. It keeps you full, reduces cravings, protects lean muscle and even supports bone density as you age. Aim for 30 to 40 grams per meal. Yes, that much. Things like Greek yogurt, chicken, tuna, salmon, beef, tofu, eggs, cottage cheese every single meal.

Max Lowery: 6:37

Number three stick to a consistent eating schedule. Your body loves rhythm. Eat at the exact same times every single day. This trains your hunger hormones, stabilizes energy and reduces emotional eating. No more random snacking, no more skipped meals followed by binges. Structure creates freedom. Number four followed by binges Structure creates freedom. Number four don't fear carbs. Carbs are not the enemy. Your body needs them for energy recovery, hormone support and better sleep. Have them before or after your workouts or at dinner to aid repair and relaxation.

Max Lowery: 7:11

Number five consider creatine, one of the most underrated supplements for women over 40. Creatine supports muscle growth, cognitive health, bone density and even mood stability. And no, it won't make you bulky. A lot of supplements have absolutely no science behind them, but creatine is one of the most science-backed supplements there is. All of these nutritional habits are easy, sustainable and enjoyable, and they are safe and effective for the changes of the perimenopause and menopause.

Max Lowery: 7:37

So how do you exercise for a stronger, leaner body If you're over 40 and still pushing through high-intensity workouts like HIIT or endless cardio. It's time to reconsider. Your body isn't the same as it was in your 20s, and continuing with these intense routines may be doing more harm than good. Because of reproduction, women are more sensitive to physical stress, and above the age of 40, this gets even worse. High intensity workouts can lead to elevated cortisol levels, the stress hormone, which, over time, may contribute to fatigue, a weakened immune system and increased fat storage, particularly around your tummy. So what should you do instead? Strength training. This is your new best friend.

Max Lowery: 8:18

Incorporating strength training into your routine is crucial. It helps maintain muscle mass, supports bone density and boosts metabolism. Research indicates that strength training can also improve joint health and reduce the risk of falls. Strength training is your secret weapon and will solve nearly all your problems. Let me know if you have any questions about strength training in the comments below.

Max Lowery: 8:39

Embrace low impact activities like long gentle walks, slow jogging or yoga. This can improve mobility and enhance your quality of life. These exercises are less taxing on the body but still burn a lot of calories. They can help you manage stress levels and for a lot of women over the age of 40, they're just more enjoyable. Rethink fasted training. Training on an empty stomach may not be beneficial for women over the age of 40. Fasted workouts can disrupt hormone balance and may lead to decreased performance and longer recovery times, and it adds more stress onto your already stressed body.

Max Lowery: 9:15

So let's recap. You now know why your body resists fat loss after 40. It's not your fault. You've seen how traditional diets and workouts backfire. I've taught you how to eat in a way that calms your hormones, fuels your body and burns fat, and you've discovered how to train smarter and not harder, with strength walking and recovery at the core. These aren't hacks. These are habits. They're the exact steps I've used with over 1,000 women to help them lose weight and keep it off without restriction, burnout or guilt.

Max Lowery: 9:46

If you want to take the next step and go deeper, click the link below to join my Cravings and Fat Loss Masterclass. It's completely free and it's where I walk you through the exact process I use to help women over 40 stop emotional eating, balance their hormones and lose weight for good, without cutting out their favorite foods. Click the link below to get access. So that's how you should eat and train for effortless fat loss. But here's the truth. Everything you've just learned will be pointless if you're still making the mistakes I cover in the next video. These are 21 biggest mistakes I see women over 40 make with weight loss, and I'm willing to bet if you're watching this you're making at least a few of them, so make sure you don't miss this step. Click here to watch the video now, and this could be the breakthrough you've been waiting for. I'll see you there.