Losing weight in your 40s, 50s and 60s follows the same basic rules as at any age, but the emphasis shifts. Muscle, sleep and hormones play bigger roles, and so does protecting your joints and heart.
What changes with age
- Muscle tends to decline without strength training, which lowers strength and daily energy needs.
- Menopause shifts body composition and where fat is stored, often toward the abdomen.
- Sleep often gets worse, which can make appetite harder to manage.
- Health conditions and medications become more common, and some affect weight.
What to prioritize
- Strength training at least twice a week.
- Protein at every meal. See how much protein to eat.
- Daily walking. See our walking guide.
- A modest calorie deficit, re-estimated as you go, using our calculator.
- A check-in with your doctor about medications, blood pressure, blood sugar and treatment options.
Guides in this section
- Menopause Weight Gain and Belly Fat: What Changes and What HelpsWhat the SWAN study found and the habits that help most.
