The No-Nonsense Guide to Getting Back in Shape After 40

Let’s face it: most health advice out there either speaks to women or to twenty-something, six-pack-chasing gym crowd. If you're a man over 40, trying to stay in shape, keep your energy up, and enjoy life without making health a second job… the advice can feel very scarce or irrelevant.

And it’s not because men aren’t interested in improving their health. Far from it.

The issue is that for years, the conversation around men’s well-being has been narrowly focused on workouts and physical performance. Nutrition—unless you're an athlete or training for something extreme—has barely entered the picture.

So it’s no surprise that many men assume that getting fitter or losing weight is just about exercising more.

But here’s the truth: while staying active is crucial, it’s what and how you eat that plays the biggest role. You don’t need to overhaul your life—just shift the strategy. And it starts with understanding what’s really going on in your body after 40.

You Can’t Out-Train a Bad Diet (Even If You Try Hard)

Let’s get one thing straight: if the goal is to lose weight, there’s no way around this fact—you need to be in a calorie deficit. That means your body has to burn more energy than it takes in. No special diet, no miracle supplement, no workout routine can bypass this basic principle of physics.

Now, most of the messaging men have been exposed to focuses almost entirely on exercise. Hit the gym, run more, lift heavier. And while staying active is essential for your health, muscle mass, and metabolism—it’s not enough on its own when it comes to fat loss.

When it comes to weight loss and health, what you eat matters a lot more than how often you work out.

Why? Let’s look at the numbers:

• 1 hour of intense gym work = 500–600 calories burned

• 45 minutes of jogging = ~400–500 calories

• 1 football match = maybe 600–800 calories depending on your effort

• 30 minutes of brisk walking = around 150–200 calories

Now compare that to common food and drink choices:

• Burger and fries = 1,000+ calories

• Crisps and beer during a match = 600–800 calories

• "Healthy" protein bar = 200–300 calories

• A glass of orange juice? About 120–150 calories—just for the drink!

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So yes—exercise is great. But in terms of energy balance, you can undo an hour’s worth of training in just a few minutes with food or drink. Not because you’ve done anything “wrong,” but because it’s much easier (and quicker) to eat calories than it is to burn them.

And to be clear, I’m not saying you need to track every bite or cut out the foods you enjoy. What I am saying is that if you’ve gained weight or are struggling to lose it, something in your current eating pattern needs to shift. You can’t solve it just by working harder at the gym.

The good news? Once you get your nutrition in the right place, you’ll start to see results with a reasonable, realistic mix of movement and smart food choices—tailored to your life.

Why It’s Harder to Stay in Shape After 40 (and You’re Not Imagining It)

If you’ve noticed it’s tougher to lose weight or bounce back after a few indulgences, you’re not imagining it—and it’s not just about willpower or motivation.

There are real, biological changes happening in your body as you move through your 40s and beyond:

1. Muscle mass naturally declines

After the age of 30, men start to lose muscle mass at a rate of around 3–8% per decade, and the process speeds up after 50 if nothing is done to counteract it.

Less muscle means a slower metabolism—because muscle burns more calories at rest than fat does. If you don’t maintain or rebuild it through resistance training and protein-rich nutrition, your body will gradually become less efficient at using energy.

2. Testosterone levels gradually decline

Testosterone doesn’t drop off a cliff like estrogen does in women, but it does decrease steadily with age—by about 1% per year starting in your late 30s to early 40s.

Lower testosterone levels can lead to increased fat storage, especially around the belly, as well as lower energy, reduced motivation, and a harder time building or maintaining muscle. It’s a slow shift, but it adds up—and many men don’t realize how much it’s influencing how they feel and perform.

3. Hunger and fullness hormones get thrown off

Leptin (your “I’m full” hormone) and ghrelin (your “I’m hungry” hormone) also become less balanced as you age—especially if you’re carrying extra body fat. Ironically, more body fat can actually make your body less responsive to leptin, meaning you feel less satisfied after eating. At the same time, ghrelin levels can increase, leading to stronger hunger cues and cravings.

You might have noticed this already—feeling hungry more or reaching for snacks without really being sure why. This isn’t “just in your head.” It’s part of the hormonal shifts that often go unspoken in men’s health conversations.

4. Gut health and low-grade inflammation

With age, the diversity of your gut microbiome often decreases, which can affect digestion, mood, and immune function. Combined with chronic low-grade inflammation (which becomes more common after 40), this can make it even harder to regulate weight, energy, and cravings.

None of this is meant to discourage you—it’s just to explain why what used to “work” may not anymore. The solution isn’t giving up. It’s adapting your strategy.

Common Weighloss Pitfalls That Get in the Way

In my work with clients, I’ve seen a few patterns that often sabotage progress. These aren’t about lack of discipline; they’re usually about small blind spots that add up over time.

1. Overcompensating after workouts

Many men overestimate how many calories they’ve burned and underestimate what’s in their food. After a workout, it’s easy to feel like you’ve “earned” that big plate or extra drink. But if you’re not aware of the actual balance, this can backfire- that post-gym “refuel” meal or snack can easily cancel out the calorie deficit you just worked so hard for.

Now, I don’t believe in obsessively counting every calorie. It’s not sustainable. Instead, I help clients build a strong awareness of what they eat, so making the right choices becomes second nature.

2. Liquid calories add up fast

Liquids don’t fill us up the same way solid food does—but they can carry a big calorie load. And the tricky part? They often fly under the radar.

Here are a few examples that surprise many people:

• Large latte with whole milk and syrup: 250–350 calories

• Glass of red wine (175 ml): 150–180 calories

• Large beer: 200–250 calories

• Coca-Cola (1 bottle, 500 ml): 200 calories.

• Protein smoothie: 250-450 calories, depending on ingredients

  
  

If you’re having a couple of drinks a few nights a week or grabbing high-calorie coffees on the go, it adds up quickly. These aren’t “bad” in themselves—but they need to be accounted for.

With clients, I help identify where these hidden calories might be sneaking in, and offer simple, realistic swaps that don’t feel like punishment—just smarter choices that still work in real life.

3. Stress and sleep—often overlooked, but critical

Stress and sleep deficit don’t just leave you feeling tired and irritable—they directly affect your metabolism and hunger regulation.

Elevated cortisol levels from ongoing stress can encourage fat storage and increase cravings, especially for sugary or high-fat foods. Poor sleep does something similar, throwing off your hunger and fullness hormones and making it harder to stay on track the next day.

Many men I work with are surprised to learn just how much these factors impact their ability to lose weight and feel focused. That’s why I don’t ignore them—we address them with practical tools, not vague advice.

4. Weekends, travel, and social occasions

It’s common to stay on track during the week and then lose momentum over the weekend—or simply during social events, travel, or eating out. One big meal doesn’t ruin progress, but when every weekend has different “rules,” it’s easy to undo what you’ve built Monday to Friday.

I don’t promote rigid perfection. Instead, I help clients create flexible strategies that fit real life. We come up with go-to plans: what to order at an Italian restaurant, what to prioritize at a hotel breakfast buffet, how to navigate work dinners without being “the difficult one.”

The goal is 80% consistency—and knowing how to make that 20% enjoyable without starting from scratch every Monday.

What Actually Works: The RPS Approach

After working with many clients in their 40s, 50s, and beyond, I’ve learned that for changes to last, they need to meet three key criteria. I call this the RPS approach:

R – Realistic

The plan needs to fit your actual life—not an ideal version of it. You have work responsibilities, social events, maybe family demands. If the approach isn’t adapted to your schedule, preferences, and personality, it won’t last.

This is where working with a coach makes a difference. We don’t just talk about theory—we build tactics that make sense for your routine, your goals, and your challenges. That means meals you can cook (or find on the go), solutions for travel, strategies for busy weeks, and smart ways to manage setbacks without spiraling.

P – Pleasurable

Food should never feel like punishment. You’re not training for a physique competition—you’re trying to feel good, stay sharp, and enjoy life. That includes meals that taste good and leave you satisfied.

We find options that support your goals and your palate. No bland chicken and broccoli unless that’s what you love. This isn’t about restriction—it’s about upgrading how you eat so it actually supports the way you want to feel.

S – Sustainable

Quick fixes don’t work. What does? Building habits that hold up not just next month, but next years.

That’s why I don’t hand over a one-size-fits-all plan and wish you luck. We work together step by step—adjusting, troubleshooting, and helping you build the skills to make smart, confident choices on your own. By the end, the goal is for healthy eating to feel natural, not like a constant effort.

It’s Bigger Than Just Weight Loss

Yes, you may want to lose weight or get your energy back—but the benefits go far beyond that. Better focus. More resilience. Less digestive discomfort. And perhaps most importantly: you’re investing in your future health.

The truth is, men statistically live shorter lives than women. The reasons are complex, but part of it is that men are less likely to seek support or take preventive action early enough. In a time when we know how much food, movement, sleep, and stress management can impact long-term health, not taking action is a missed opportunity.

Supporting your body now—before chronic issues set in—is one of the smartest things you can do. This is where the longevity conversation starts: with daily choices you can actually stick to.

Want to See What This Could Look Like for You?

If this resonated and you’re ready to take the next step, I invite you to book a free Clarity Call.

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This is a chance to talk through your goals, your current habits, and what’s been getting in the way—no pressure, no commitment. Just a focused conversation to see if we’re a good fit, and if working together can get you where you want to be.

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