Hey you. I’m so glad you’re here.
If you’re over 40 and wondering if sustainable, life-changing weight loss is still possible… I’m here to tell you: YES. IT. IS.
I’m Jax : content creator, podcaster, soon-to-be certified accountability and glow-up coach for women over 40, and a woman who has lost 150 lbs over the past three years in midlife. I’m doing this thing. And I’m doing it out loud to help you believe it’s possible too.
So today, I want to share what’s actually worked for me, not just some quick-fix fads or impossible perfection. This is a full-body, full-life glow-up, and every win has come with a whole lot of learning, trial, and self-compassion.
Let’s dive into exactly what worked for me and how you can adapt it to your own glow-up journey.
Let’s keep it real, calorie deficit is science. No matter your age, the fundamental rule of weight loss is:
You must burn more calories than you consume.
But for women over 40, the key is to do this gently and sustainably, not by starving or punishing yourself.
I personally track my intake to make sure I’m eating slightly under maintenance, not drastically. That means I’m still getting energy, nutrients, and satisfaction, without overeating. It’s not about restriction. It’s about alignment.
Why it works over 40:
• Hormones may slow metabolism, so precision helps.
• Avoids muscle loss when done correctly with enough protein and strength training.
• Teaches you awareness, not obsession.
Instead of just counting calories, I learned to track macros: protein, carbs, and fats. It changed the game.
I aim for higher protein (essential for muscle retention and satiety), moderate carbs (preferably complex), and healthy fats (for hormones and energy). This helped me burn fat without feeling deprived.
Why it works over 40:
• Supports lean muscle mass, which decreases with age.
• Helps regulate hunger hormones like ghrelin and leptin.
• Keeps blood sugar stable, which supports weight loss and energy.
Fiber is magic, especially in midlife. I focused on getting 25–30 grams per day through veggies, fruits, beans, oats, chia seeds, and flax.
It keeps you full, keeps digestion happy, and supports blood sugar balance.
Why it works over 40:
• Naturally curbs cravings and reduces overeating.
• Supports gut health and estrogen balance.
• Helps reduce inflammation and belly bloat.
I swapped ultra-processed foods for real, colorful, whole foods. Think: salmon, leafy greens, berries, lean proteins, beans, and healthy fats like avocado and olive oil.
It’s not about being perfect, it’s about choosing more foods that fuel me and fewer that drain me.
Why it works over 40:
• Helps with energy, skin, hormones, and inflammation.
• Fewer cravings because you’re finally nourished.
• Supports your long-term health beyond just weight loss.
Using a food tracker like MyFitnessPal helped me stay consistent, aware, and honest without guilt.
I log meals, snacks, and water, and reflect, not obsess. It’s a tool, not a punishment.
Why it works over 40:
• Creates daily awareness around portions and habits.
• Helps identify triggers or trends in emotional eating.
• Encourages consistency, which is key in midlife.
Sundays became sacred for me. I batch-cooked proteins, chopped veggies, and made easy grab-and-go meals.
Meal prepping removed decision fatigue and saved me from drive-thru regrets.
Why it works over 40:
• Less stress = less cortisol = better weight loss.
• Supports willpower and healthy routines.
• Saves time, money, and mental energy.
In midlife, emotions run deep; career pressure, caregiving stress, loneliness, and perimenopause mood swings.
I began journaling, pausing before eating, and checking in with myself:
“Am I actually hungry, or just anxious, sad, or bored?”
Why it works over 40:
• Helps build emotional resilience, not just food rules.
• Avoids unconscious habits that lead to weight gain.
• Encourages self-compassion and mindfulness.
Walking is my soulmate movement. It helped me lose over 150 pounds. I aim for 8k–10k on workdays and over 12k on weekends.
Walking is underrated, it’s gentle, powerful, and so doable.
Why it works over 40:
• Boosts metabolism and mood.
• Supports joint health and recovery.
• Reduces cortisol and insulin resistance.
Hydration changed everything. I cut soda completely, switched to black coffee, and drank 80–100 oz of water daily.
Water helps me feel energized, full, and in control.
Why it works over 40:
• Supports metabolism, skin, digestion, and energy.
• Reduces false hunger cues.
• Replaces inflammatory beverages like soda or sugary coffee.
Lifting weights isn’t just for bodybuilders. I started slow, with resistance bands and bodyweight, and built up to 2–3 sessions per week.
It reshaped my body, increased my confidence, and helped me keep the weight off.
Why it works over 40:
• Builds lean muscle (which burns more calories at rest).
• Strengthens bones, joints, and posture.
• Improves mood, metabolism, and body composition.
This was a major secret weapon:
Vacuuming, pacing while on calls, doing laundry, walking while listening to podcasts, all of it counts.
I moved more on purpose throughout the day and it added up.
Why it works over 40:
• Boosts daily calorie burn without formal workouts.
• Prevents stiffness and sedentary fatigue.
• Keeps metabolism humming throughout the day.
I used Zepbound (tirzepatide) for 4 months, which helped reset my relationship with hunger and allowed me to focus on the habits.
This medication helped me lose around 30–40 lbs, especially after plateaus. But I didn’t rely on it alone.
Why it worked for me:
• Curbed intense cravings, cut food noise.
• Made it easier to eat mindfully and stay in a deficit.
• Supported behavior change, not just weight loss.
Important: Always consult your doctor before starting medications. I used this with a lifestyle plan, not instead of one.
I used Phentermine for two months early on. It gave me a boost when I felt stuck and overwhelmed at the beginning.
It helped spark motivation and reduce emotional eating, but it’s not a forever fix.
Why it helped me at 44:
• Provided appetite suppression to build momentum.
• Created space to develop better habits.
• Helped with energy as I started strength training.
✅ Age: 47
✅ Weight Lost: 150 lbs (and counting)
✅ Meds: Phentermine (2 months), Zepbound (6 months)
✅ Challenges: Depression, perimenopause, emotional eating
✅ Wins: Lower blood pressure, improved labs, glowing skin, better sleep, more confidence, deeper self-trust.
If you’re a woman over 40 reading this and feeling stuck or defeated, please hear me:
You are not broken. You are not too far gone. And you are not too late.
Your midlife glow-up doesn’t have to look like mine. But I hope my story shows you that transformation is possible, with grace, support, and real strategy.
This isn’t about shrinking yourself for the world. This is about showing up fully, with energy, joy, and confidence.
➡️ Join my free Monthly Newsletter for weekly motivation, tips, and behind-the-scenes of my own reinvention.
➡️ Follow me on Instagram @jaxstys for daily glow-up inspo.
