5 Key Points of Weight Loss for Men Over 40

Here at PGPT our expertise lie with helping busy men over 40, usually with stressful careers, transform their health, fitness and physical condition. We have completed 10s of thousands of hours of coaching sessions and supported the transformation of 100s of men. Some of the benefits they have enjoyed include:
  • Reduced stress and anxiety
  • Better physical shape
  • Improved health
  • Healthier joints (at times avoiding planned surgeries)
  • Improved focus and productivity
  • Improved mood

The list goes on…

So after doing this for 15 years we have picked up on a few things we know to work and difficulties to be overcome by this age bracket.

Why does it get Harder When you Reach 40?

When men reach the age of around 40, we begin to undergo a host of metabolic and hormonal changes that need to be accounted for to lose weight effectively. The fad and crash diets we used in the past will likely no longer work, as your lifestyle will now have changed and sustainability in your habits has become vital to your success.

At 40 it’s time to look at far more than just diet, as our 5 points below explain!


The 5 Quick Rules of Weight Loss at 40

1. Poor Sleep can Beat a Good Diet

Common thought would say exercise and diet is the first port of call for weight loss no matter our age. Well it’s important, but actually not where we should begin…

It’s time to ensure you are getting 6-7 hours of sleep every night. Missing sleep destroys the hormonal environment your body needs to lose weight. Sleep is foundational!

You are in a fight against changing hormones now. We want to ensure muscle growth or at least retention while we lose weight, and this requires adequate growth hormone.

A study from the University of Chicago showed that men trying to lose weight with inadequate sleep actually ended up experiencing muscle loss with little to no fat loss. This is not what we’re looking for!

2. Our ‘WHY’ Becomes Vital to Stay On Track

Have you ever heard the phrase ‘stuck in their ways’…? The older we get the harder change becomes, but changing habits is now vital. So we need to get our mind-set right.

Motivation is the most powerful tool in our arsenal. So it’s time to figure out your ‘WHY’; the deep emotional reason you want to achieve this. It is your ‘WHY’ that will keep you on track when things get challenging or you are feeling weak.

A good tip is to right his down; constantly remind yourself by sticking it to a mirror, or on the background of your phone.

3. Don’t Go Hungry; It’s Not Sustainable

Once we have our hormones in balance, our diet accounts for 80% of our weight loss results.

An effective meal plan does not mean cutting out all carbs and going to bed hungry… Crash diets that we don’t sustain can do more harm than good. It’s important to get on to a sustainable eating plan that includes habits and rules you can stick to forever.

We typically introduce some simple do’s and don’ts, and adopt an 80:20 approach that accounts for real life events.

4. Daily Activity is as Important as Exercise

At PGPT we talk about a thing called ‘NEAT’ (Non Exercise Activity Thermogenesis). This is our daily activity that burns energy out with exercise.

A common issue we find with the men we work with is that they live a sedentary lifestyle; A lot of sitting down. Whether it be behind a desk, in the car, or at the end of a long hard day flaked out on the couch…

These days most of us live a sedentary lifestyle. So it’s important to start 30-45 minutes of daily activity — NOT exercise. Your body needs to hit its ‘Daily Required Movement Threshold’ to properly regular your hunger levels.

So take the stairs not the lift; Walk around the office when on the phone; Stand up and cook… You get the picture.

5. Time to Begin a Formal Exercise Programme

Once these first 4 steps are in place, you can begin a formal exercise programme; ideally one designed for your condition and requirements.

The most effective exercise options are high-intensity interval training and strength training combined into a time-efficient routine.

Life is busy, so it’s important to be efficient and effective.


PGPT have been providing online and mobile personal training to London’s busy executives and business owners since 2007. We understand that many people invest their time, effort and money into advancing their business success, but leave their own health at the wayside as a result. Our belief is that by putting an awareness of health, diet and fitness at the forefront, these individuals can begin to see the value in investing in their own life. Contact us to find out more about what we do and how you too can invest in your life with PGPT.