Why it Feels Harder After 40

If you’re a Kiwi bloke over 40, chances are you’ve noticed that the old tricks for dropping weight don’t work like they used to. Skip a few meals in your 20s? Easy. Smash cardio for a week? The kilos would fall off. But now, despite your best efforts, the scale barely moves.

Here’s why:

Your metabolism is slowing – men naturally lose muscle and move less as we age. These reductions lower our overall daily calorie burn.
Hormonal changes – testosterone and growth hormone start to dip around 40, making it easier to gain fat and harder to keep muscle.
Lifestyle pressure – careers peak, kids keep you busy, stress and pressure builds. These realities can lead to unhealthy dietary choices and often alcohol is used as a form of relaxation.
Sleep struggles – poor sleep raises cortisol, which can sabotage fat loss and increase cravings.

The result? Weight gain around the belly, lower energy and a nagging feeling that your body isn’t working like it used to.

The good news: with the right nutrition strategy, you can flip the script.

The 5 Nutrition Principles That Actually Work

1. Prioritise Protein

Protein is your best mate after 40. It keeps you full, repairs muscle and boosts metabolism. Aim for 1.6 – 2.0 g per kg bodyweight daily.

Think lean meat, fish, eggs, cottage cheese, Greek yoghurt and protein shakes.
This amount of protein is approximately a full hand size portion, four times per day for the average male.

2. Protein + Plants Every Meal

Every time you eat, combine protein with plants. This simple rule balances blood sugar, supports gut health, increases fibre and helps to stop snacking binges later in the day. Here is an example of what a menu could look like for one day. If you would like some more recipe ideas click here.

Breakfast: Porridge with whey protein powder and berries.
Lunch: Chicken salad wrap
Dinner: Steak, broccoli, green beans and a small potato

3. Don’t Drink Your Calories

Soft drinks, energy drinks, fruit juices and alcohol add calories without satiety. Cut them back, or even better cut them out and you’ll see the scale shift.

Alcohol check: Many Kiwi men underestimate the surplus of calories that come from a couple of nights per week drinking. Six to eight beers and a couple of glasses of wine per week are equivalent to an extra days worth of eating.

4. Smart Carbs, Not No Carbs

Carbs aren’t the enemy. The trick is choosing slow-burning carbs and matching portions to your activity.

Swap refined carbs like white bread for Vogels or Burgen wholegrain.
Use kumara, oats, brown rice, or quinoa instead of refined carbs.
Per meal, a portion size is equivalent to a closed fist.

5. Fats Matter

Good fats keep testosterone firing. Include olive oil, avocado, nuts, seeds and fatty fish in your diet. Just watch portion size because fats are calorie dense and easy to overeat. Two thumb sizes with each meal is a suitable serving size.

Be Mindful of the Common Pitfalls for Kiwi Men Over 40

Weekend blowouts – one big night can undo a week of good eating.
Skipping meals – often leads to evening bingeing.
Over-restricting – keto or fasting might work short-term, but most rebound.
Ignoring hydration – aim for 2–3 L of water daily.

A Simple Framework That Works in Real Life

Step 1: Three Anchored Meals
Build each around protein + veg. Example:

Breakfast: 3 egg omelette with one piece of Vogels bread
Lunch: Tuna wrap with salad.
Dinner: Lean beef stir-fry with vegetables.

Step 2: Two Smart Snacks
Keep them quick and high in protein:

Greek yoghurt + fruit
Protein shake
Corn thins + cottage cheese

Step 3: The 80/20 Rule
Eat well 80% of the time, allow flexibility 20%. Consistency beats perfection.

Step 4: Train Smart
Pair your nutrition with strength training 2–3x/week. Muscle is your fat-burning engine and resistance training protects it.

Real Results at Body Torque: Brendan’s Story

At 52, Brendan was 118 kg, on blood pressure meds, battling reflux, fatigue and poor sleep. He cut alcohol, dialled in his nutrition and started training consistently at Body Torque Gym Newmarket.

In just 6 months:

Weight: Down 17 kg (118 → 101 kg)
Blood pressure: Off all medication
Energy: Back for family life
Confidence: Rebuilt

His approach wasn’t extreme. It was built on protein + plants every meal, water, steps, strength training, and consistency. To read Brendan’s full story click here.

Why This Matters for Men Over 40 in NZ

Getting nutrition right isn’t just about looking good. It’s about:

Reducing risk of heart disease, diabetes, cancer and high blood pressure.
Keeping strength, mobility and energy up for work, family and sport.
Preserving independence and vitality into your 50s, 60s and beyond.

Ready to Take the Next Step?

If you’re a man over 40 in Auckland who’s sick of yo-yo diets and ready for real results, Body Torque Gym Newmarket can help.

We specialise in:
✅ Weight loss nutrition for men over 40
✅ Strength training tailored to busy lives
✅ Building energy, confidence and long-term health

👉 Start your wellness journey today. Get in touch today by phone/text 021 808 210 or email info@alexbodytorque.co.nz

Weight Loss Nutrition for Men Over 40: What Actually Works