Fitness Coach Explains Why Women in Their 40s and 50s Struggle to Lose Weight

Many women in their 40s and 50s struggle with weight loss despite eating less and doing extra cardio because hormonal changes during perimenopause lower their oestrogen levels, which leads to a drop in muscle mass and a lower basal metabolic rate. Chennai-based fitness coach Raj Ganpath, who has over 18 years of experience, shared this insight in an Instagram video on September 29.

The Three-Step Solution

Raj Ganpath states that the solution is to build or maintain muscle rather than starving yourself or doing more cardio. He outlines three specific rules to follow. First, strength train regularly two to four days every week. Second, eat sufficient protein, specifically 1.5 grams for every kilogram of body weight daily. Third, get seven to eight hours of sleep every day, even if it is disturbed, to help muscles recover.

Context

Following these steps helps increase or preserve muscle mass while reducing fat mass. This advice shifts the focus from simply chasing weight loss on a scale to building overall strength and improving physical function during middle age.