The Brutally Honest Truth About Fat Loss Over 40

If you're struggling to get lean over 40 and you're thinking your age is the problem, don't worry, it's not. What's really holding most people back is that they're not doing what it takes to get the results they want.

After 25 years of coaching busy professionals over 40, I've seen the same pattern again and again. The people who make progress are the ones who take full responsibility and do the work no matter what's going on around them.

So, in this video, I'm going to show you why you could be stuck, how to stop making excuses, and what it really takes to get lean over 40.

Why Age Is Not Your Biggest Barrier

You're not too old. A lot of people in their 40s and 50s start saying things like, "My body just doesn't respond anymore, it's my metabolism."

But your metabolism does not suddenly drop off a cliff when you turn 40. A major 2021 study of more than 6,000 people found that metabolism stays remarkably stable between 20 and 60.

Your resting metabolic rate does not decline much until your 60s. It stays stable as long as you maintain your muscle mass with strength training.

As an aside for the ladies: Yes, that includes perimenopause, menopause, and post menopause. It applies to men and women throughout the lifespan.

The Real Reason People Gain Weight in Their 40s

Then why do most people gain weight as they get into their 40s?

There are physical changes that make good habits harder to maintain. Growth hormone and melatonin go down, so sleep gets worse. Sex hormones fluctuate and affect sleep quality for both men and women.

Your energy levels affect everything. They make it harder to exercise with intensity and harder to prepare nutrient dense meals. I am not going into detail here on the steps you need to lose fat over 40, but my FREE Lean and Strong 40+ Plan will help you put it all together. There are real challenges, but they are not the end of your results.

Everyone Has Challenges but You Still Have Control

Some people experience age related effects more than others. Some people have no changes in sleep at all. You may also have personal challenges like chronic illness or injuries. These things tend to become more common as we get older.

I always have empathy for people struggling with medical challenges because I have had many of my own. I have coached clients facing cancer, diabetes, and other serious conditions. It often feels unfair that others do not have the same obstacles. But everyone has something they would never trade with someone else.

I have had 25 years of digestive issues including GERD and IBS. They forced me onto dozens of restrictive diets and made eating out difficult. My point is that we all have assets and liabilities. You must work with what you have.

Stop Saying You're Too Old

Stop saying you're too old to lose fat. A more honest statement is that you do not have the energy to do what you need to do or are not prioritizing those habits enough to get results.

Get The Lean & Strong 40+ Plan HERE.

I know it is hard. It is hard for everyone in some way.

When I did a similar video recently, someone commented that they were 45 and had been in a wheelchair since age 18. Over five years they lost 15 kilos of fat and gained 5 kilos of muscle. Their message was that everything is possible if you want it. It is easy to fall into the comparison trap by looking for whose life is harder.

But that is not how high performing people think. They focus on being the best they can be at any age. They work around the challenges they face. They take pride in it.

Remember that today is the youngest you will ever be. If you are already in your 40s or 50s and using your age as an excuse, you will have an even harder time in your 60s. Do not fall into the excuse trap. Blaming age often starts early.

Excuses Start Earlier Than You Think

In my early 30s I played beach volleyball with a large group of friends. One woman sat down exhausted and said, "It is so much harder since I turned 28." She was eating a bag of chips at the time. Some people will use any excuse to avoid responsibility.

I have had clients in their 50s and 60s who outperform younger people because they put in the work. They prioritize their health and performance goals. People who do that succeed in many areas of life. They do not sit around making excuses.

Expect More From Yourself

I love following fitness influencers in their 50s, 60s, and 70s because they show what is possible. I have had people in their 20s and 30s tell me I give them hope for their 40s. I would never use the average sedentary person as my reference point. And I do not want you to either.

You have to do more than the average person if you want better results. You pushed yourself to get ahead at work. You outperformed others to reach the level you have. The same applies physically.

Take responsibility and do the work. You already know the basics. Eat well most of the time, move daily, strength train consistently, do cardio regularly, sleep enough, and manage stress. The steps may seem overwhelming, but they work together to improve your life.

Consistency Matters More Than Perfection

Knowing what to do is not enough. You have to do it. If you were talking to your child or younger self, you would never tell them it is too late. You would tell them to start where they are.

Make gradual adjustments and take ownership of your choices. The hard part is not losing 20 pounds or building muscle. Anyone can follow a crash diet or extreme workout plan for a month. But those approaches never last.

I spent years on and off diets trying to prove how disciplined I was. I fought to eat perfectly clean when what I really wanted was a bit of chocolate and ice cream. Eventually I binged and overate those foods. Moderation is hard at the beginning.

When you drop the belief that you have to be perfect and instead stay consistent with the right habits, you get the results you want. And you can keep them with much less struggle. You are not too old and you are not broken. You are only a few better decisions away from feeling leaner and stronger.

For a practical approach to putting your plan in place, watch THIS VIDEO.

Ivana Chapman