Older man smiling after workout

7 Effective Weight Loss Tips for Men Over 40


  • Many men find it harder to lose and maintain their weight as they age.
  • Men can prevent chronic health conditions and improve their overall health and well-being by maintaining a healthy weight. 
  • Weight loss tips for men over 40 include adopting healthy lifestyle changes, such as a balanced diet and exercise routine. 
  • Some men may need additional support through a dietitian, weight loss program, or weight loss device like Plenity. 

Losing weight can help to improve your overall health and quality of life. Though it can be more challenging to maintain a healthy weight as you age, there are many effective strategies to help you get on the right track. A healthy lifestyle combined with weight loss methods, like Plenity, can help you to lose weight and keep it off for good.

Weight Loss for Men Over 40

Weight gain throughout adulthood can lead to a number of negative health consequences later in life. Researchers have consistently linked moderate weight gain to significant risk for major chronic diseases and early death. Maintaining a healthy weight can help you to reduce your risk for conditions like type 2 diabetes, cardiovascular disease, and obesity-related cancer. 

Challenges to Weight Loss After 40

It can be more challenging to lose weight or to maintain a healthy weight as you age. Your individual health factors, such as your body type and existing health conditions, can impact how you lose or maintain weight.

Factors that influence weight loss for men over 40 include:

  • Attitudes about weight loss programs. Research suggests that men may be motivated to lose weight following diagnosis of a serious health condition, such as diabetes. However, attitudes about weight loss can prevent men from joining weight loss programs. For example, many men report feeling out of place in weight loss programs, as they are traditionally seen as spaces for women.
  • Changes to physical activity. Many adults become more sedentary as they age. This can be due to limited mobility from injury, health conditions, or changes to work and exercise habits. Research shows that both men and women become much more sedentary following hip injuries, which can contribute to overall declines in health and wellbeing. 
  • Hormonal changes. Men experience hormonal changes as they age, which can cause weight and body shape fluctuations. This can make it more difficult to maintain a healthy weight. 
  • Loss of muscle mass. After 30, men begin to lose 3-5 percent of their muscle mass per decade. Reduced muscle mass contributes to limited mobility and balance, which can make it harder to engage in physical activity.
  • Slower metabolism. For many years, many believed that adult metabolism slowed consistently with age. Recent research shows that metabolism can be maintained from about age 20 to age 60, as long as muscle mass is also maintained. However, metabolism may slow for those who become more sedentary as they age.

Weight Loss Tips for Men Over 40

Older man holding a dumbbell

Finding the best weight loss strategy for your health and lifestyle can take time. Fortunately, there are research-informed methods you can use to get you on the right track. 

Research suggests that combining calorie restriction with regular physical activity is the most effective strategy for weight loss in both men and women. However, a combination of multiple healthy lifestyle changes can help you to lose weight and live a longer and healthier life. 

Here are our seven effective weight loss tips for men over 40.

1. Adopt a Balanced Diet

As men age, they may need to adjust their diets to account for changes to their hormones, muscle mass, and metabolism. Adopting a healthy diet can help you to lose weight and maintain a healthy weight. You may benefit from working with a nutrition specialist, such as a dietitian, to help you find the best eating plan for your individual needs. 

You can better balance your diet by:

  • Adopting a plant-based diet. Plant-based diets have been studied for their role in weight loss for adults. Older adults may benefit most from moving to a more plant-based diet. 
  • Eating less refined carbohydrates. Research supports adopting a low-carbohydrate diet or reducing the amount of refined carbohydrates you eat to help you lose weight and keep it off. 
  • Eating less red meat. Reducing red meat intake and opting for lean proteins can help you to lose weight and improve your heart health.
  • Eating more fiber. High-fiber diets have been shown to support weight loss and diet adherence in adults. 

2. Engage in Regular Physical Activity

It’s no secret that moving your body helps you to burn more calories. Fortunately, you don’t have to start intensive or strenuous exercise routines to benefit from physical activity. Simply reducing sedentary habits can help you to lose weight. 

The Center for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity for all adults aged 25-65. They recommend adults over 65 also adopt activities for improving balance.

You can choose from a variety of exercises to support weight loss, including:

  • Cycling
  • Walking
  • Jogging or running
  • Swimming
  • Pilates
  • Interval training
  • Weight training
  • Yoga

3. Maintain Muscle Mass

Men begin to lose muscle mass as they age. Reduced muscle mass can contribute to slowing your metabolism, which can make it harder to maintain a healthy weight. Maintaining your muscle mass can help you to reach and stay at a healthy weight. 

You can maintain your muscle mass by:

  • Engaging in regular strength training. You will need to find a strength training regimen that targets all your major muscle groups. Two-to-three strength training sessions per week is adequate for most men working to maintain their muscle mass.
  • Eating protein. Men may need to increase their protein intake as they age. Protein sources should be high-quality and should provide a variety of essential amino acids.

4. Manage Stress

Chronic stress can lead to weight gain over time. Stress not only triggers hormonal changes in your body, but it can also lead to unhealthy eating patterns. 

A randomized clinical trial examined the impact of an eight-week stress management program on weight loss, depression, anxiety, and stress in adults with obesity. The researchers found that adopting healthy lifestyle habits reduced stress and promoted weight loss in both groups. The group who participated in the stress management program had the strongest results, including significant weight loss and reduced stress.

5. Practice Good Sleep Habits

Research has linked sleep deprivation and unhealthy sleep habits to weight gain. Adopting quality sleep habits can support your metabolism and eating habits, which can help you to lose weight. 

You can improve your sleep habits by:

  • Sticking to a regular sleep schedule
  • Sleeping in a dark room
  • Waking up earlier
  • Not eating close to your bedtime
  • Managing your stress

6. Reduce Alcohol Intake

If you’re looking to shed weight, you might start by reducing the calories you drink. Many alcoholic beverages are high in calories. 

Even if you’re sticking to lower-calorie drinks, you can still benefit from cutting alcohol from your diet. Research shows that even moderate drinkers have poorer diets on the days they consume alcohol than on the days they abstain from drinking. On average, the men participating in this study consumed an extra 433 calories on the days they drank alcohol. 

7. Try the Plenity Weight Loss Device

Though weight loss can become more challenging with age, there are plenty of safe and effective strategies you can use to lose weight. For example, the Plenity weight loss device is FDA-cleared for effective weight loss. 

Plenity is an FDA-approved weight loss aid for adults who are overweight or obese. It’s been studied for its use in promoting satiety and supporting weight loss. This oral capsule is made from natural ingredients that help you to feel fuller longer. 

Plenity works best when combined with healthy lifestyle changes. It’s less restrictive than a weight loss program, but can be combined with a healthy diet and exercise routine. Speak to a provider to find out if Plenity is right for you. 

Find Support with eDrugstore

At eDrugstore, we make it easier than ever to talk to healthcare professionals about men’s health issues. If you’re ready to try a different approach to healthy weight loss, Plenity may be just what you’re looking for. Take advantage of our free online consultation to order Plenity online, or call 1-800-467-5146. Virtual health visits and shipping are always free.

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