Why 'Calories In, Calories Out' is Outdated (And What Actually Works for Fat Loss After 40)

If you’re over 40, you’ve probably felt the frustration: you’re tracking calories, hitting the gym, sleeping well—and yet the stubborn fat on your belly, hips, or thighs refuses to budge. You start questioning yourself: Am I doing something wrong? Am I broken?

Let me be brutally honest: it’s not about willpower, guilt, or laziness. Midlife bodies are smart, complicated, and hormonal. They’ve spent decades adapting to stress, lifestyle, and hormonal changes—and sometimes, fat clings in exactly the places you don’t want it.

Understanding why your body holds onto fat after 40 is the first step to finally getting results that last. 

Hormones: Why Your Body Won’t Budge

Hormones run the show. When thyroid, insulin, cortisol, leptin, and sex hormones like oestrogen shift, your body isn’t just stubborn—it’s actively resisting fat loss.

• Thyroid: Low thyroid hormones slow your metabolism.

• Insulin Resistance & PCOS: Insulin tells your body how to store fat. Resistance drives belly fat and creates a vicious cycle. Polycystic ovarian syndrome (PCOS) is often misdiagnosed because it’s more about insulin and testosterone imbalance than cysts.

• Cortisol: Chronic stress or poor sleep keeps your body in fight-or-flight mode, raising appetite and locking fat around your midsection.

• Leptin Resistance: This 'satiety hormone' signals fullness. Resistance means your brain never receives the message—you remain hungry even when you’ve eaten enough.

• Menopause & Perimenopause: Declining oestrogen shifts fat distribution, slows metabolism, and makes weight loss more challenging—even if nothing else in your lifestyle changes.

These are real, measurable barriers. They explain why decades of effort sometimes yield little result—and why guilt is useless.

Body Composition Over BMI

Forget the scale. Forget BMI. It’s outdated, inaccurate, and frankly useless for women over 40. What matters is body composition—the ratio of muscle to fat, especially visceral fat (the fat around your organs).

• Muscle is metabolic firepower. More muscle = more calories burned at rest.

• Visceral fat drives inflammation and contributes to insulin resistance, chronic disease, and stubborn belly fat.

• Two people can weigh the same, but the one with more muscle and less visceral fat will look leaner, feel stronger, and be healthier.

Action step: track your body composition with a DEXA scan or bioelectrical impedance analysis. It’s not vanity—it’s insight.

GLP-1 Medications: A Tool, Not a Taboo

If you’ve tried every diet and exercise hack and your body still won’t cooperate, GLP-1 medications are a legitimate, evidence-backed option—but the conversation around them is rife with fear and stigma.

GLP-1s are naturally occurring hormones that regulate appetite and satiety. When used under proper medical guidance, they can:

• Reduce cravings and hunger.

• Increase feelings of fullness after smaller meals.

• Quiet the 'food noise' that keeps you thinking about your next snack or meal.

Important caveats:

• They are not a replacement for strength training, protein, or lifestyle habits.

• They work best alongside healthy behaviours, allowing your body to finally respond to your efforts.

• Medical supervision is essential. Side effects are minimal when used correctly, but dosage and individual health factors matter.

For midlife women who’ve exhausted every other strategy, GLP-1s can be the missing piece—helping your body respond in a way it hasn’t before.

Strength Training: Your Secret Weapon

Muscle is everything. Strength training in midlife isn’t optional—it’s transformative:

• Builds lean muscle to rev up metabolism.

• Improves bone density and reduces risk of osteoporosis.

• Supports hormonal balance, including insulin and cortisol regulation.

• Enhances posture, stability, and confidence.

Combine it with a protein-rich diet, and you’re not just losing fat—you’re redefining your body for vitality and longevity.

Shifting the Mindset: Strong Over Skinny

The cultural shift I love? Women are choosing strong over skinny. Midlife isn’t about chasing numbers on a scale—it’s about feeling empowered, capable, and vibrant.

• Strength and muscle look different than thinness—but they serve your health, longevity, and confidence in ways skinny cannot.

• Fat loss is a tool for vitality, not a measure of self-worth.

• Combined with evidence-based strategies like GLP-1s, body composition tracking, and smart strength training, fat loss becomes achievable, sustainable, and freeing.

Your Midlife Fat Loss Action Plan: 5 Steps That Actually Work

Step 1: Ditch the scale obsession
Track body composition, not kilos. DEXA scans or bioelectrical impedance devices reveal where you really stand, inside and out.

Step 2: Prioritise strength training
Lift weights 2–4 times per week targeting all major muscle groups. Progressive overload keeps your body adapting and revving metabolism.

Step 3: Protein is non-negotiable
Aim for 1.2–1.6g protein per kg body weight per day to preserve muscle while losing fat. Spread across meals with eggs, fish, lean meat, Greek yoghurt, beans, and lentils.

Step 4: Consider GLP-1s with guidance
If you’ve tried everything and still struggle, GLP-1 medications can help quiet appetite and enhance satiety. Always consult a qualified healthcare professional, and use them as a tool alongside lifestyle habits.

Step 5: Mindset makeover: strong, not skinny
Celebrate strength, energy, and capability over numbers on a scale. Progress is measured in muscle, vitality, confidence, and freedom from food anxiety—not vanity.

Bonus Tip: Track Progress Beyond the Scale

Photos, measurements, and how you feel physically and mentally are better indicators of transformation than the scale alone. Midlife change is as much about freedom and empowerment as it is about aesthetics.

XO Jane