Turning 40 isn’t the end of the world—but let’s be honest, our bodies don’t play by the same rules anymore. As a family nurse practitioner and a woman who has gone through the weight loss rollercoaster myself, I’ve seen the struggles up close, in the exam room, and in the mirror. You eat clean (most of the time), try to stay active, drink your water, and the scale still won’t budge.
If that sounds familiar, you’re not alone.
In this post, I’m breaking down five sneaky reasons you’re not losing weight after 40—and what you can do today to turn things around. These are evidence-based, compassionate, and practical strategies designed with you in mind.
1. Your Hormones Are Out of Sync
Let’s start with the obvious. After 40, estrogen, progesterone, and testosterone don’t operate like they used to. Perimenopause begins for many of us in our early 40s (sometimes even late 30s), and it brings a lovely cocktail of symptoms—weight gain around the midsection, fatigue, sleep issues, and mood swings.
When these hormones fall out of balance, they mess with:
- Insulin sensitivity (hello, stubborn belly fat)
- Cortisol levels (stress-related weight gain)
- Sleep quality (which disrupts hunger hormones)
What to do:
- Get lab work done. As an NP, I always tell my patients not to guess—test. Ask for a hormone panel that includes estrogen, progesterone, testosterone, cortisol, TSH, T3, T4, and fasting insulin.
- Support your adrenals with stress-reducing habits: deep breathing, walking outdoors, journaling, or morning prayer/meditation.
- Consider seed cycling or adaptogens like ashwagandha under medical guidance.
2. You’re Eating Less But Losing Less
This one surprises a lot of women. You think, “If I eat fewer calories, I’ll lose more weight,” right? But if you’re constantly eating under your basal metabolic rate (BMR), your body goes into conservation mode. You’re teaching your metabolism to slow down.
Plus, as we age, muscle mass naturally declines—especially if we’re not strength training. Less muscle means fewer calories burned at rest.
What to do:
- Eat enough, especially protein. I often recommend 25–30g of protein per meal for my patients over 40.
- Start lifting weights—even just bodyweight exercises count. You don’t have to go to the gym; resistance bands or 10-minute YouTube strength workouts can transform your metabolism.
- Cycle your calories. Try alternate-day fasting or 5:2 intermittent fasting to give your metabolism a reset.
3. Stress Is Running the Show
Chronic stress is a silent weight-loss blocker. As a practitioner, I’ve seen women plateau for months despite perfect diets, because their cortisol levels are constantly elevated. High cortisol promotes fat storage, especially in the belly.
Let’s be real: many of us are juggling careers, caregiving, empty nests, divorce recovery, grief, financial concerns… That stress lives in the body.
What to do:
- Prioritize real rest, not just sleep. That includes 10–15 minutes of unplugged quiet time during your day.
- Say no more often. Set boundaries without guilt—it’s your health on the line.
- Try calming supplements like magnesium glycinate or L-theanine (check with your provider first).
4. You’re Not Sleeping Deep Enough
You might be “getting 6 hours,” but if you’re tossing, turning, waking at 3 AM, or scrolling in bed, your body isn’t getting the restorative sleep it needs. Poor sleep increases hunger (ghrelin), reduces fullness (leptin), and raises cortisol. That’s a recipe for fat storage and cravings.
I always ask my patients, How do you feel when you wake up—refreshed or foggy?
What to do:
- Aim for 7–8 hours of deep, uninterrupted sleep.
- Turn screens off 60 minutes before bed. Use a wind-down routine—lavender oil, chamomile tea, or a bath.
- Make your bedroom a sanctuary. Cool, dark, and quiet with no TV.
- Consider natural sleep aids like melatonin or valerian root—only if lifestyle adjustments don’t help.
5. You’re Not Aligned with Your Body’s Season
This might be the most overlooked truth: your body is changing, and your approach to health has to change with it. You’re not in your 20s or 30s—and that’s not a bad thing. What worked then won’t work now, and forcing it only leads to frustration.
I tell my clients, “You can’t shame or hustle your body into healing. You must nurture it.”
What if you started seeing your body as wise—not broken? What if your weight wasn’t a moral failure, but a signal?
What to do:
- Practice body respect. Stop punishing yourself and start listening to your body’s cues.
- Shift your goal from “losing weight” to “gaining health, confidence, and vitality.”
- Surround yourself with a community that uplifts—not pressures—you.
My Personal Wake-Up Call
I’ve been where you are. Overweight. Tired. Frustrated with my body. I was working long shifts as an NP, skipping meals, living on caffeine, and watching my blood pressure creep up with my weight. When I finally slowed down and applied the same care to myself that I give to patients—I started to transform.
Not overnight. Not perfectly. But with grace, consistency, and compassion.
Now, I’ve lost over 80 pounds, reversed my high cholesterol, and I feel stronger in my 40s than I did in my 20s. And I’m here to tell you: you can feel better too.
Action Steps to Start Today:
Here’s a quick recap of small but mighty changes you can make:
- Schedule lab work to check hormones and thyroid.
- Start strength training 2–3x/week—even for 10 minutes.
- Eat more protein and ditch extreme dieting.
- Prioritize sleep like your life depends on it—because it does.
- Honor your body’s wisdom and stop the self-blame.
Let’s Do This Together
This blog is your space to learn, grow, and thrive after 40. Whether you’re starting over, starting fresh, or starting for the first time—I’ve got you. I’ll be sharing evidence-based tools, inspiring stories, and simple strategies to help you live fully and vibrantly in this next chapter.
If this resonated with you, here’s how we can keep going:
- Follow me on Instagram: @deoshanp
- Leave a comment below: What part of your weight loss journey feels the hardest right now?
You are not too old. It’s not too late. Your body isn’t broken.
You’re just getting started.
With love and fierce support,
Deosha, NP