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The Chalene Show | Diet, Fitness & Life Balance

The 5 Biggest Fat Loss Mistakes Women Over 40 Make - 1282

The Chalene Show | Diet, Fitness & Life Balance

Chalene Johnson

Mental Health, Health & Fitness

4.8 • 7.3K Ratings

🗓️ 20 March 2026

⏱️ 40 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

If it feels like your body just stopped responding to everything that used to work, you are not crazy. Fat loss after 40, especially in perimenopause and menopause, follows a completely different playbook. In this episode, Chalene breaks down why eating less and doing more cardio can actually backfire and what is really going on inside your body. She walks through the biggest mistakes women make when trying to lose body fat in midlife and the small shifts that can finally start moving things in the right direction. This is not about more discipline, it is about understanding your hormones, your metabolism, and learning how to work with your body instead of fighting it.

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🤓 What You Will Learn

  • Why fat loss after 40 feels harder
  • Weight loss vs fat loss explained
  • How undereating slows metabolism
  • Why strength training beats cardio
  • How stress and cortisol drive fat gain
  • The impact of sleep on fat loss
  • Why extreme dieting backfires
  • The truth about GLP-1s and quick fixes
  • How hormones affect fat and hunger
  • A sustainable approach to fat loss

 

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🤓 Related Episode:
I Turned ChatGPT Into My Nutrition Coach (It Beat EVERY Paid App)

 

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Transcript

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0:00.0

If you're in perimenopause or menopause and beyond, and body fat has suddenly become the

0:06.0

clingiest, rudest little b-on on the planet.

0:10.0

You're not alone, my friend, and you're probably doing a lot of things right, and some

0:14.0

the things you're doing, we just have to tweak them a little bit.

0:17.0

It's not that you are broken.

0:20.0

It's that your physiology has changed. And many

0:23.0

of the rules, many of the science that you hear cited, many of the suggestions that you hear

0:28.9

from fitness influencers, well, it's not that it's bad. It's not that it's wrong. It's just

0:33.7

it doesn't work for us because our biology has changed. One of the most frustrating things that we

0:39.3

have been hearing pretty much all of our lives since the moment we realize, oh, women are

0:43.4

supposed to come in smaller packages, you've been told you just need to move more, you need

0:48.4

to exercise more, you need to eat less, and magically you're going to come in a smaller package.

0:53.8

When it comes to losing fat in general, you do need to be in a deficit. But magically you're going to come in a smaller package. When it comes to losing fat in

0:55.2

general, you do need to be in a deficit. But if you get into the deficit the wrong way, and if you

1:00.4

don't take into account the landscape of your hormones and how things have shifted and changed

1:07.3

for us, you can get yourself in a whole heap of trouble and actually make things

1:13.1

worse. And I speak from experience. Yes, I'm a fitness professional. I've been in the health

1:18.4

and fitness space for over 30 years. I've helped millions of people to get in shape, to lose weight.

1:22.9

But I myself was following the advice that I was giving other people as I entered into

1:28.9

perimenopause and menopause and it just freaking wasn't working.

1:33.8

In fact, it was backfiring on me.

1:36.0

And the more I tried to double down and do things with more discipline, the worse my body

...

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