Kelsey Kryger
Sun, July 26, 2026 at 11:18 PM UTC
In theory, weight loss is simple: eat fewer calories than you burn and exercise regularly. But in practice, it can be far more complicated than that. Sustainable weight loss goes beyond just counting calories or spending extra time in the gym. Losing weight and actually keeping it off for the long-term requires building habits you can actually adhere to and finding an approach that fits into your lifestyle. After all, we all have different starting points, with unique health histories, schedules, and responsibilities that can all influence a weight loss journey.
That’s why we tapped top trainers and registered dietitians on their best advice for men over 40 who want to lose weight. From the tips you could probably guess, like eating enough protein, to more niche strategies, try implementing these expert-backed tips to stay on track with your weight loss goals
Weight Loss Tips for Men Over 40
Find a Workout Routine You Enjoy
Finding a workout routine you enjoy (or at least don’t dread) is one of the biggest keys to staying consistent. If you don’t like what you’re doing, it’s much harder to stick with for the long-term. That’s why Mitchell Keyes, NASM-CES and PES, Global Vice President of Operations for Anytime Fitness, recommends finding a workout routine that’s challenging enough to keep you motivated, but simple enough to actually stick to consistently
“Programs that are overly complicated or take too much time are often the first to fall off when life gets busy. You don’t need a perfect workout plan; you need one you can keep coming back to. When it comes to weight loss and healthy aging, the habits you build over time are what deliver the biggest return,” Keyes says
Limit Alcohol Intake
“My number one tip, and I know this can be a tough one for many people, is to significantly limit alcohol or, in many cases, eliminate it entirely,” says Scott Brown, CSCS, Vice President of Product & Corporate Studios for Orangetheory Fitness. “Save that drink for truly special occasions. If you need a specific goal, I’d rather see clients think in terms of three or four times a year instead of every weekend.”
Alcohol can negatively impact recovery, sleep, metabolism, and overall calorie intake. Ever seen a social media transformation of someone’s physique before versus after they stopped or cut back on drinking? It’s always an impressive sight, and one that may motivate you to stop stocking your fridge with beer every single week
Find an Accountability Partner
“You should hold yourself accountable, but sometimes, having a friend to join you in your weight loss journey is all we need,” says Stephanie Ferrara, Clinical Operations Manager at Gameday Men’s Health North Scottsdale. “It’s easy to not show up for yourself, so find someone with a similar goal as you and help each other stick to them.”
No matter how motivated you are to lose weight, some days are harder than others. You may not feel totally up for getting to the gym certain days, and that’s okay. We’re all human. But if you made an obligation to meet a friend for a workout, you’re much less likely to bail when someone else is relying on you
Increase Daily Movement
Rather than attempting to get to the gym seven days a week or aggressively cutting calories, Dan Osman, Health and Wellbeing Consultant and Performance Nutrition Specialist at Prep Kitchen, suggests easing into your weight loss journey by increasing daily movement as much as possible
“Walking more often, taking the stairs, standing up regularly, and fitting in short walks throughout the day all help increase energy expenditure without requiring a complete lifestyle overhaul. Those small habits also support energy levels, stress management and long-term consistency, which drives lasting weight loss,” he explains
Related: Harvard Researchers Say There’s a Strength Training ‘Sweet Spot’ for Longevity
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Strength Train
It should be no shock that strength training is on the list. Building and preserving lean muscle supports a healthy metabolism, improves body composition, and helps you maintain the strength that’s essential for maintaining independence as you age
“After 40, weight loss without lifting often means losing some muscle along with fat,” says Nicholas Martinez, PhD, Professor of Exercise Science and Kinesiology at the University of South Florida. “Evidence in older adults consistently shows that resistance training helps improve body composition with the key outcome being more lean mass and less fat mass, and not just a lighter body weight. Most effective programs utilize two to three lifting sessions per week with progressive overload and enough stimulus to challenge muscles.”
Eat Enough Protein
“Protein matters more with age because preserving muscle becomes harder,” Martinez adds. “Reviews suggest that intake around 1.2 to 1.5 grams per kilogram per day can be helpful for maintaining muscle mass and strength in older adults, especially when paired with regular strength training. For men over 40 trying to lose fat, this is often one of the important factors for optimizing body composition.”
Add Strength and Conditioning Workouts
“For men over 40, I recommend doing two to three workouts each week that combine both strength training and cardiovascular exercise,” says Rachel Vaziralli, MS, ACE-CPT, Director of Fitness for Orangetheory Fitness. Cardio helps increase overall calorie expenditure, while strength training preserves and build lean muscle, which is important for maintaining a healthy metabolism as we age.When combined, they can also improve insulin sensitivity, helping your body use carbohydrates more effectively and better regulate blood sugar.
Don’t Wait for Perfect Conditions to Start
If you’re always waiting until you’re “ready” or until conditions are most optimal, you might be waiting forever. That’s why Joe LaCerra, ISSA master trainer, professional bodybuilder, and owner of W.O.L.F Gyms Mays Landing, recommends simply doing one thing every day that moves the needle in the direction of your goals. Whether it be a tough workout or a walk around the block, keep showing up over optimizing every detail
“Never forget that some movement or exercise is better than none at all. A healthier version of you will always make you a better husband, father, and worker. Be the leader that your pack deserves!” he says
Stop Eating 2 Hours Before Bed
“Stop eating at least two hours before bed,” says Jessica Duncan, MD, Medical Director at Ivím Health and board-certified Obesity Medicine physician. “When you eat right before you lie down, your body is still busy digesting when it should be resting and repairing. You don’t fall asleep as easily, and you don’t get the deep, restorative sleep that your body and your metabolism need.”
Start Slow
Rather than diving straight into the deep end, ease your way into the shallow end. Andrew Gorecki, DPT, FAFS, co-founder and CEO of MovementRx, recommends starting slower than you think you need to in order to give your joints time to adapt to the training load, especially if you’re building up from a sedentary lifestyle
“Here’s what I see in my clinic constantly: A guy hits his 40s, decides it’s time to get in shape, and goes from sedentary to running five days a week or hitting CrossFit hard. Cardiovascular fitness improves and weight drops. Then around week eight or 10, he shows up with knee pain, plantar fasciitis, a hip flare, or a low back that won’t calm down. Training stops, weight comes back,” he says
Focus on Consistency Over Perfection
“At Orangetheory, we see the best results when members focus on consistency instead of perfection,” Brown adds. “It may sound like a common answer, but for men over 40, start by setting a goal that’s realistic for your lifestyle and the level of commitment you’re willing to make. Doing that helps create your personal definition of success and lays out more realistic steps and timelines to get there.”
Related: The #1 Vegetable for Weight Loss, According to a Registered Dietitian
Experts
Mitchell Keyes, NASM-CES and PES, Global Vice President of Operations for Anytime Fitness
Scott Brown, CSCS, Vice President of Product & Corporate Studios for Orangetheory Fitness
Rachel Vaziralli, MS, ACE-CPT, Director of Fitness for Orangetheory Fitness
Stephanie Ferrara, Clinical Operations Manager at Gameday Men’s Health North Scottsdale
Dan Osman, Health and Wellbeing Consultant and Performance Nutrition Specialist at Prep Kitchen
Nicholas Martinez, PhD, Professor of Exercise Science and Kinesiology at University of South Florida
Joe LaCerra, ISSA master trainer, professional bodybuilder, and owner of W.O.L.F Gyms Mays Landing
Jessica Duncan, MD, Medical Director at Ivím Health and board-certified Obesity Medicine physician
Andrew Gorecki, DPT, FAFS, co-founder and CEO of MovementRx
This story was originally published byMen’s Journalon Jul 26, 2026, where it first appeared in theFitnesssection. Add Men’s Journal as aPreferred
