WHY “EAT LESS AND MOVE MORE” DOESN’T WORK AFTER 40

Ever feel like no matter how much you diet or exercise, the scales just won't budge now that you're in your 40s? If you’ve been diligently counting calories, doubling down at the gym, or even skipping meals, with little to no results, you're not alone - and it's not your fault. The old advice to simply 'eat less and move more' stops working after 40, and there are real reasons why.

Let’s dive into exactly why this traditional advice is failing women in their 40s and beyond – and more importantly, what you can do instead.

This blog is really close to my heart, because I lived this. I’m a homeschooling mum of 4, a naturopath, a lacrosse player, and I love helping women thrive in perimenopause. But before any of that felt possible, I hit a serious low point.

After my third pregnancy, and especially through my fourth, things really started to slide. By the time I hit my early 40s, I’d gained 20 kilos - without anything changing. I was bloated, exhausted, snoring, sweating through the night, hot all the time, moody, anxious, and completely overwhelmed.

The turning point? My kids took a photo of me without me realising. When I saw it, I barely recognised myself. I looked puffy and tired. I showed my husband and he said, “What were you angry about?” I wasn’t angry. That was just my resting face - because I felt that bad inside.

That moment made me realise I couldn’t keep going like this. I didn’t want that version of me to be the one my kids remembered. And what scared me most was thinking, “If I feel this bad now, how am I going to feel in ten years?”

So I started digging. I realised I was in early perimenopause. And that the missing piece wasn’t more willpower - it was understanding the metabolic changes that come with hormone shifts.

Once I learned to work *with* my body, not against it, everything changed. I lost 19kg in less than 20 weeks, and I didn’t feel restricted doing it.

That’s why I do what I do. And I see this story echoed in my clinic every week. It’s not just you. It’s not about trying harder. And it’s definitely not about being broken. (This is exactly what I wish someone had told me when I found myself 20kg heavier, still following all the "rules" - like counting and cutting calories, exercising more, skipping treats - and still uncomfortable in my body, still feeling like my clothes had shrunk in the wash, and still wondering what I was doing wrong.)

THE OUTDATED ADVICE THAT’S HOLDING YOU BACK

The conventional wisdom of "eat less, move more" seems logical: consume fewer calories and burn more through exercise, your body will have to use its fat stores to make energy. But if you're a woman in your 40s, you’ve probably discovered that it isn't quite that straightforward anymore. Your body and hormones have changed, and so the rules - the "right things" - of weight loss have changed with it.

I frequently see clients frustrated and confused, wondering why what worked in their 20s and 30s isn't delivering the same results now. You're doing everything "right" yet still feeling stuck and uncomfortable in your body and clothes.

Your first thought is "what am I doing wrong?!" But I'm here to tell you that the failing isn't you, it's the strategies you're being sold. They don't work with your changing body and hormones, they actually work against it!

THE METABOLIC & HORMONAL CHANGES AFTER 40

HORMONES THAT HIJACK WEIGHT LOSS

Perimenopause means your hormones - particularly estrogen, progesterone, testosterone, and melatonin - are decreasing, sometimes dramatically. But these shifts don’t just impact your period, or make you moody and tired - they change how your body uses fuel. One of the most significant impacts is on your metabolism and your fat storage hormone insulin: you become more insulin resistant.

Insulin is used to unlock the doors into your cell, to let glucose in. That means your body struggles to move glucose into your cells for energy. Insulin keeps knocking, but the doors aren’t opening - so it pumps out more insulin (knocks louder) trying to get a response from your cells. High insulin in our bloodstream switches off fat burning, driving fat storage instead, especially around your belly.

This metabolic dysfunction creates a roller coaster for your blood sugar levels, and explains the intense sugar cravings, post-meal crashes, energy slumps, and why you're constantly hungry - even if you're eating less or exercising more. Your body simply can’t access its fat stores efficiently, so it pushes you to keep eating every 2–3 hours just to get through the day.

So while you may be doing everything "right" - eating less, working out more - your hormones and metabolism have changed. That’s why the old strategies no longer work.

You need a different approach - one that addresses the real root cause: metabolic dysfunction driven by hormone shifts and insulin resistance.

CORTISOL & STRESS – SILENT WEIGHT SABOTEURS

Restrictive dieting (calorie restriction), skipping meals, or overly intense exercise routines increase cortisol, your main stress response hormone. When progesterone drops - as it naturally does in perimenopause - so does your stress resilience. That means cortisol and adrenalin rise more easily, leaving you more emotionally reactive, more exhausted, and less able to bounce back from everyday stressors.

This also affects your blood sugar and insulin levels, making cravings more intense and encouraging fat storage, especially around the belly. If you’ve been wondering why your mood is all over the place, your fuse is shorter, your sleep is disrupted, and your weight seems stuck no matter what you do - this is a big part of it.

High cortisol levels influence insulin, and encourage your body to store fat, particularly around the belly. This means that calorie restriction and intense exercise are not just ineffective - they may actually be working against you. This is why intermittent fasting and skipping breakfast (as I discussed in a previous blog) can often backfire for women over 40.

EATING LESS OFTEN BACKFIRES

Drastically reducing calories often results in nutrient deficiencies, leaving your body craving nourishment and triggering uncontrollable cravings and binge episodes. I remember a client, Lisa, who came to me after trying every 'clean eating' challenge and bootcamp - only to feel more bloated, exhausted, and defeated each time. She was stuck in an all or nothing cycle of dieting. Far from helping you lose weight, this approach creates a cycle of deprivation and overeating, causing frustration, guilt, and even more weight gain. What she really needed wasn’t another challenge or diet - it was a completely different strategy that worked with her body, not against it. Something she could easily maintain in the long-term without missing out on her social life - a "new normal."

WHY “MOVING MORE” WON’T FIX YOUR METABOLISM

OVER-EXERCISING & METABOLIC STRESS

While regular movement is essential, too much intense exercise - especially cardio-heavy routines - actually spikes your cortisol levels, sabotaging weight loss. It can have the opposite effect of what we've grown up hearing about exercise. I see it often with my clients - especially those who love running. We pause the running for 3-4 weeks while they change the way they eat, and implement my Guiding Principles and they lose weight with ease. Start up the running again and they stop losing weight, sometimes even gaining it back again. It doesn't mean they never can run again, but they need to find the sweet spot for themselves and their bodies - I call this the Goldilocks point - not too much, not too little, just right.

If you’re constantly exhausted, sore, or unable to recover from your workouts, your body perceives this as chronic stress, holding onto fat stores as a protective measure.

MUSCLE LOSS AFTER 40 – THE METABOLIC THIEF

After 40, women naturally lose muscle mass at a faster rate, this accelerates further around menopause, and in the years post-menopause. This is known as sarcopenia, which significantly lowers your metabolism. Popular weight loss solutions, such as Ozempic and other weight-loss medications, can worsen this by stimulating muscle loss as part of your weight loss. This compounds the problem, leaving you metabolically worse off and making long-term weight loss even harder to maintain. It's important to make sure that whatever strategy you follow or use to help you lose weight and feel better in perimenopause protects your muscle mass. You can read more about why muscle mass is so important in this blog.

POPULAR QUICK FIXES – WHY THEY FAIL YOU AFTER 40

Whether it’s intermittent fasting, carnivore diets, keto, extreme calorie counting, or weight-loss medications like Ozempic, these rarely address the underlying hormonal, metabolic, and behavioural issues related to your weight gain. They may produce short-term results but leave you wondering how to enjoy a social life, eat out, or enjoy the festive season, and vulnerable to rebound weight gain, nutrient deficiencies, and potential long-term health risks.

So where does that leave us? If cutting calories and pushing harder hasn’t worked - and might actually be making things worse - what do you do?!

It’s time for a new strategy. One that works *with* your hormones, metabolism, and phase of life.

THE STRATEGY THAT WORKS FOR PERIMENOPAUSE WEIGHT LOSS

As your hormones change, your strategy needs to change. If the real problem is hormone-driven metabolic dysfunction, then the real solution has to address that root cause.

It really is that simple: it’s about working with your changing body, not against it.

My proven 4-step strategy helps you shift stubborn weight, ease perimenopause symptoms, and reclaim your energy by addressing the metabolic dysfunction created by perimenopause hormone shifts. This way you're not just suppressing symptoms or applying a bandaid - you’re treating the root cause in a way that’s sustainable and enjoyable.

Here's the strategy you need to lose weight and feel amazing in your body again after 40:

1. UNDERSTAND WHAT'S DRIVING YOUR SYMPTOMS

Understanding the underlying drivers of your perimenopause symptoms is crucial. Hormonal fluctuations, chronic stress, insulin resistance, gut and liver health, and thyroid function are just the beginning. Your symptoms tell a powerful story - about where your body is struggling and the support it needs. While blood tests aren’t the gold standard for diagnosing perimenopause (your symptoms are), they can still provide valuable insights - especially when interpreted using functional and optimal ranges, not just standard lab references. (Read more about optimal ranges and why "normal" isn't good enough for you here: )

Things like your nutrient levels, inflammation markers, liver and gut function, thyroid health, what you eat, how you sleep, your stress load, and even your personal and family health history all contribute to your symptom picture. That’s why one-size-fits-all diets, supplements, or medications don’t work. You need to understand what’s behind your symptoms - and support your body based on that.

In PerimenoGO, I guide you through what blood tests to request and how to interpret them. And in my more personalised program, The Chaos to Calm Method, I provide comprehensive blood analysis and tailored support for women who need deeper insight into their health.

2. CONSIDER NOT JUST WHAT YOU EAT, BUT HOW, WHEN, AND WHY

Sustainable weight management after 40 means nourishing your body, not depriving it. This involves eating in a way that steadies blood sugar, reduces insulin resistance, and restores your metabolic flexibility. When insulin levels stabilise, cravings diminish, energy becomes steady, and your body naturally starts burning fat again. It's not about keto, low-carb, fasting, or cutting out all the foods you love - it’s about enjoying foods that nourish and support your body, in the right combinations and timing, to help you feel energised, balanced, and in control again.

3. SMOOTH THE HORMONE ROLLER COASTER

Hormonal fluctuations are normal in perimenopause - it’s a hormonal rollercoaster with estrogen, progesterone, testosterone, and insulin levels spiking and dropping unpredictably. The goal isn't perfect hormonal balance but reducing the extremes, helping your body to soften these intense hormonal swings.

Consistent balanced nutrition, gentle and regular movement, effective stress management, adequate rest, and incorporating hormone-supportive foods, especially those rich in phytoestrogens, can help your body adapt. Phytoestrogens gently modulate estrogen levels, easing the highs and lows to make hormonal swings more manageable. It’s like transforming that hormonal rollercoaster from the Tower of Terror into a gentler kiddie ride - still a ride, but one your body can comfortably handle. Read more about why I love phytoestrogens here: https://www.theperimenopausenaturopath.com.au/blog/phytoestrogens.

4. SUPPORT YOUR BODY TO ADAPT & ADJUST TO HORMONE CHANGES

Our female bodies are built on hormonal flux - from our first period through to menopause. But when the support systems beneath this hormonal ebb and flow aren't functioning well, things unravel quickly. It's not just about hormones - it's about supporting the foundational systems and nutrients your body relies on to adapt to these changes.

Low nutrient intake, poor sleep, chronic stress, sluggish thyroid function, and even low-grade inflammation all erode your body's ability to adjust, amplifying symptoms like heavy periods, hot flushes, mood swings, bloating, brain fog, and stubborn weight gain. Instead of pushing harder, we lighten the load by focusing on nutrient-rich foods, prioritising restful sleep, supporting your thyroid and hormone systems, and building stress resilience. This ensures your body is fully supported, enabling it to navigate perimenopause smoothly.

This 4-step strategy underpins both of my programs: PerimenoGO provides structured, accessible, self-guided resources, while The Chaos to Calm Method offers personalised, in-depth support ideal for women needing to lose more than 10kg or manage complex health concerns.

WHY PERSONALISATION IS YOUR BEST ALLY

Every woman’s body is unique. And I’ve seen it firsthand - not just in my clients - but in my own journey too. Lasting weight management and health requires an approach that's tailored specifically to your phase of life, changing hormones, metabolic dysfunction, while also considering your lifestyle, unique biochemistry and health history. This is precisely why PerimenoGO and The Chaos to Calm Method have helped hundreds of women successfully navigate perimenopause and reclaim their health.

TAKE BACK YOUR HEALTH AFTER 40

"Eat less, move more" may have worked in your 20s and 30s, but after 40, a new approach is needed - one that addresses your hormones, metabolism, and lifestyle holistically. You have the power to feel good in your body again without extremes, deprivation, or quick fixes.

Ready to discover exactly what your body needs right now?

Start by watching my free training: Why You’re Gaining Weight After 40: The 4 Hormone Shifts You Can’t Ignore. It breaks this strategy down even further - and you’ll also get access to a discount code to use if you decide PerimenoGO is right for you.

It’s the same program women like Sharon have used to lose weight and feel amazing in perimenopause without restriction or confusion.

Prefer more personalised support? Book a free Clarity Call and let’s talk about whether The Chaos to Calm Method is a better fit for your symptoms, health history, and goals.

Perimenopause doesn’t have to be a shit show. Let’s make it a powerful chapter instead. You can feel confident, comfortable in your body, full of energy, and back in control - no matter your age or phase of life.