Why Exercise Alone Often Isn’t Enough for Weight Loss in Your 40s and 50s

Julia Myronenko
Jun 7
2 min read

Updated: Jun 24

Many women I work with — and I’ve experienced this myself — find that what worked for weight management in their 20s and 30s no longer brings the same results in their 40s and 50s. You may be exercising regularly, watching your habits, and still feeling frustrated that the scale doesn’t budge. Why does this happen? Let’s explore the real reasons exercise alone may not be enough for weight loss during this phase of life — and what else to consider for sustainable results.

Your metabolism changes — but your portions often don’t

As we move through our 40s and into our 50s, hormonal shifts — particularly declining progesterone — slow down the metabolism. At the same time, we often become less active in daily life, even if we’re fitting in workouts.

Yet, without noticing, we continue to eat similar portion sizes or snack out of habit, not true hunger. This imbalance means that even with regular exercise, we may still take in more energy than our body burns — leading to weight gain or making weight loss harder.

Insulin resistance can develop, even in lean women

Another hidden reason exercise alone may not deliver results is the creeping effect of insulin resistance. In this stage of life, our cells can become less sensitive to insulin due to hormonal changes, frequent snacking, or constantly elevated blood sugar.

This means that your body stores more fat, particularly around the abdomen, even if your overall calorie intake isn’t excessive. It’s not just about willpower or effort — it’s about how your body processes what you eat. (I’ll dive deeper into insulin resistance in another article.)

The calorie burn of exercise may be smaller than you think

We often overestimate how many calories we burn during exercise — and underestimate how easily those calories are replaced by a snack or bigger meal. A 45-minute workout might burn 300 calories, but that can be offset quickly if we’re not mindful of what (and when) we eat.

Plus, if we reward ourselves with food for working out, we can unintentionally slow progress.

Why a holistic approach works better

For women in this life stage, weight management is rarely just about exercise. It’s about creating a balanced, supportive environment for your body. This means:

Nourishing your body with the right foods — smaller portions, fewer processed snacks, and balanced meals that keep blood sugar steady
Timing your meals — holding a “hunger window” and avoiding constant grazing, to help cells stay responsive to insulin
Choosing movement that fits your daily life — not just formal workouts, but breaking up long sitting periods, gentle walks, stretching
Supporting hormones and stress levels — because cortisol and sleep quality also play a huge role in weight management

Final thoughts

Exercise is a valuable piece of the puzzle — it supports your heart, muscles, mood, and more. But in your 40s and 50s, it’s often not enough on its own for weight loss.

By pairing it with mindful eating, stress management, and lifestyle adjustments that honor your changing body, you’ll be working with your biology, not against it.