Why Fat Loss Feels Harder in Mid-Life—And What You Can Do About It

If you’re a woman in mid-life, you might feel like your body has suddenly hit the brakes when it comes to weight loss. Perhaps you’ve tried eating less, cutting carbs, or ramping up your workouts, only to see little to no progress. It can be frustrating—and disheartening—but here’s the good news: you can still achieve fat loss in mid life.

Understanding the hormonal and lifestyle shifts that make this stage of life unique can really help and the set about working with your body instead of fighting against it.

What’s Happening in Your Body?

1. Hormonal Changes and Fat Storage : As oestrogen levels drop during perimenopause and menopause, your body’s fat distribution changes. Many women notice fat accumulating around the abdomen, which can feel impossible to shift. This happens because lower oestrogen levels affect your insulin sensitivity and encourage fat storage around the midsection.
2. Your Metabolism Slows a Little : From your mid-30s onward, your muscle mass naturally begins to decline (a process called sarcopenia). Since muscle burns more calories at rest than fat, this loss can reduce your metabolic rate. This decline is more significant after the age of 50.
3. Lifestyle, stress and sleep:  Stress, sleep deprivation, and busier schedules can disrupt your stress hormones which can contribute to gaining weight around the middle. Stress is well documented to cause cravings for sweet, salt and fatty foods and if you're sleep deprived it can mess with your appetite regulating hormones leptin and ghrelin - a cocktail of fat loss prevention hormones!

However, all is not lost.

Why a Calorie Deficit Still Works

Here’s the unshakable truth: a calorie deficit remains the foundation of fat loss. If you consume fewer calories than your body burns, you will lose fat. However, the road to that deficit in mid-life often requires a more nuanced approach. You need sustainable, informed strategies that honour your body’s unique needs.

How to Make Fat Loss Work in Mid-Life

So, how do you create a calorie deficit without feeling miserable or sacrificing your energy and health? Here are three practical strategies and we coach you on more inside Strong and Nourished:

1. Prioritise Protein in Every Meal

Protein is your best friend for maintaining muscle mass, which keeps your metabolism humming. It’s also highly satiating, meaning you’ll feel fuller for longer. Aim for at least 20–30g per meal—think chicken, eggs, tofu, Greek yoghurt, or cottage cheese.

2. Strength Train Twice a Week

Building and preserving muscle is essential for offsetting the natural decline in metabolic rate. You don’t need hours in the gym—25–30 minutes of strength training twice a week can make a big difference.

3. Manage Stress and Sleep

Stress raises cortisol levels, which can increase cravings and make fat loss harder. Get into a good sleep routine if you can and enjoy stress-relieving practices like yoga, mindfulness, or regular walking in nature.

What NOT to Do

• Don’t Overly Restrict Calories: Eating too little can backfire, leaving you exhausted, hungry, and more likely to binge.
• Avoid Extreme Diets: Keto, low-fat, or other restrictive approaches are hard to sustain and can create unnecessary stress. This is the last thing you need especially around menopause!
• Stop Comparing Yourself: Your body at 45 isn’t your body at 25—and that’s okay! Focus on what works now.

If you'd like the support of two expert coaches to support you in feeling stronger, restore your energy and lose weight in 2025 - check out my 6 week strength training and nutrition programme in collaboration with mid life PT Holly Davison, Strong and Nourished.