Many women find it increasingly difficult to lose weight as they get older, and experts say hormonal and metabolic changes are often to blame. According to Dr Donald Grant, women face several unique biological and lifestyle challenges that can make weight loss more complicated than simply eating less and exercising more.

For many women, shedding unwanted pounds becomes increasingly challenging with age, and experts often attribute this to hormonal and metabolic shifts. Dr. Donald Grant, a senior clinical advisor with The Independent Pharmacy, notes that women face specific biological and lifestyle hurdles that complicate the weight loss equation beyond the simple mantra of eating less and exercising more.

Metabolism also plays a role. Women generally have less muscle mass than men, meaning they burn fewer calories at rest. As people age, muscle mass naturally declines unless actively maintained through strength training, which can slow metabolism even further.

Hormonal changes stand as a significant factor in this complex equation. Throughout their lives, women experience various hormonal shifts, notably during the menstrual cycle, pregnancy, perimenopause, and menopause. Variations in oestrogen and progesterone levels can amplify appetite, ignite cravings, and cause water retention, making any weight gain seem more prominent on the scale.

Metabolism also plays a critical role. Women naturally possess less muscle mass than men, resulting in fewer calories burned at rest. As individuals age, muscle mass declines unless actively countered through strength training, further decelerating metabolism.

Dr. Grant advocates for integrating resistance exercises into weekly routines, suggesting two to four sessions to cultivate and maintain lean muscle. This approach supports metabolism and fosters fat loss over time.

Additionally, certain health conditions can hinder weight loss efforts or lead to unexplained weight gain. Disorders such as hypothyroidism and polycystic ovary syndrome can impact metabolism, insulin sensitivity, and the body’s fat storage mechanisms.

Life changes such as pregnancy, postpartum recovery and menopause can also affect body composition and fat distribution. During menopause in particular, declining oestrogen levels are linked to increased abdominal fat and changes in insulin sensitivity.

Dr Grant also warned that extreme dieting may do more harm than good. Strict calorie restriction or cutting out entire food groups can slow metabolism and often leads to rebound weight gain once normal eating patterns return.

Instead, he recommends a balanced approach focused on sustainable habits.

“A personalised, sustainable approach that considers hormonal health, lifestyle, stress levels and medical history is essential for long-term success,” he said.

Stress and emotional eating can also present significant barriers. Elevated levels of the stress hormone cortisol are associated with increased fat storage around the abdomen and stronger cravings for sugary or high-calorie foods.

Dr Grant advises women who are concerned about persistent weight gain or difficulty losing weight to consult their GP, as medical testing may help identify underlying health issues and provide tailored guidance.

Experts say understanding the biological factors behind weight gain can help women adopt healthier strategies that prioritise long-term wellbeing rather than quick fixes.