How to Lose Belly Fat and Build Muscle as You Age

Posted by Dr Theva in Body.

As we get older, our bodies undergo various changes that can make weight loss and muscle building more challenging. However, maintaining a healthy weight, reducing belly fat, and building muscle mass is not impossible.

In this blog, we will discuss the best tips on losing belly fat after 40, while also addressing the unique challenges of building muscle as we age. With the right focus and a committed mindset, achieving your weight loss goals and building muscle in the later stage of your life is possible.

Age is no longer a barrier to achieving your fitness goals, and here at Dr T Aesthtics Body Sculpting Clinic in Melbourne, we can help you take control of your body and reclaim your health and fitness level.

How to Lose belly fat after 40

Challenges of Losing Belly Fat After 40

Losing belly fat becomes more challenging after the age of 40 due to a few reasons.

One major reason is the natural decline in metabolism, which makes it harder to burn calories and fat. Hormonal changes during menopause can contribute to abdominal fat and weight gain, especially in women.

Additionally, the build-up of visceral fat around the organs increases with age, raising the risk of health issues such as cardiovascular disease. Busy lifestyles and increased responsibilities can also make prioritising exercise and maintaining a healthy diet tough.

Loosing Belly Fat Fat

Challenges of Building Muscle Mass as You Age

As we get older, our bodies naturally tend to lose muscle tissue and experience a decrease in muscle protein. This makes it harder to build and maintain muscle mass.

Additionally, hormonal changes, such as a decline in testosterone levels in men, can further hinder muscle growth. Recovery time post-exercise also tends to increase with age, meaning it takes longer for muscles to heal and repair.

Age-related joint issues and a higher risk of injury can also impact your ability to exercise. To overcome these challenges, it becomes crucial to focus on resistance training, including weightlifting and strength exercises, along with proper nutrition and adequate rest.

Building Muscle Mass as You Age

Top Tips for Reduce Belly Fat and Rebuild Muscle Safely

1 – Embrace a Healthy, Balanced Diet

Proper nutrition is vital to losing weight and improving overall health. As we age, our metabolism slows down, and maintaining a healthy weight becomes difficult.

Consuming a well-balanced diet that includes nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats is crucial. By incorporating these nutritious foods into your diet, you can support muscle growth and fat loss.

Additionally, be mindful of portion sizes to control calorie intake. One of the most effective ways to lose body fat is to eat fewer calories. Limiting processed foods, refined carbs, sugary foods, and sugary drinks is essential to achieving your weight loss goals.

Embrace a Healthy, Balanced Diet
Be mindful of portion sizes to control calorie intake

2 – Incorporate a Regular Exercise Routine Into Your Lifestyle

Regular exercise plays a vital role in weight loss and muscle building, even as we age. It helps boost metabolism, burn calories, and maintain muscle mass.

It doesn’t have to be intense exercises. Choose activities that you enjoy and are suitable for your fitness levels such as walking, swimming, cycling, or strength training exercises.

Aim for a minimum of 30 to 60 minutes of moderate-intensity aerobic exercise per week, along with strength training. Walking or bike riding are two of the easiest exercises to incorporate into your daily routine. These activities promote fat loss and help build lean muscle mass, causing you to burn more calories throughout the day.

One of my favourite exercises is walking or bike riding. You will regularly spot me out and about on the weekends in my neighbourhood. If you spot me, make sure you say hello.

Exercise to loose weight and to decrease your risk of heart disease
Aim for a minimum of 30 to 60 minutes of moderate-intensity aerobic exercise per week

3 – Lift Weights

As we age, there is a natural decline in muscle mass and strength, leading to a slower metabolism and increased difficulty in losing weight.

Resistance training, such as weightlifting, can help counteract this loss by stimulating muscle growth and improving overall strength. Maintaining muscle mass is crucial for maintaining mobility, balance, and functional independence.

Focus on exercises that target major muscle groups, such as squats, lunges, push-ups, and weightlifting. Start with lighter weights and gradually increase the intensity as your strength improves.

Weightlifting stimulates the production of testosterone and growth hormones, both of which decline with age. These hormones are essential in maintaining muscle mass, bone density, and overall vitality. Regular weightlifting can also help optimise hormonal levels in women, promoting better overall health.

Incorporate strength training to build muscle suitable to your age
Incorporate strength training to build muscle suitable to your age

4 – Pay Attention to Hormonal Changes

Hormonal changes, especially during menopause for women, can pose additional challenges to weight loss after 40. Fluctuating hormone levels can affect metabolism, appetite, and energy levels.

It is important to be aware of these changes and work with your healthcare provider to manage any hormonal imbalances. Strategies such as hormone replacement therapy, dietary modifications, and stress reduction techniques may help alleviate some of the challenges associated with hormonal changes.

5 – Focus on the Way Your Clothes Fit and How You Feel More Than Reading a Scale

Losing weight and building muscle after 40 may not happen as quickly as it did when you were younger.

Staying consistent, dedicated, and patient throughout the journey is essential. Set realistic goals, celebrate small achievements, and be mindful of non-scale victories such as increased energy, improved mood, and better sleep.

Remember that sustainable weight loss is a gradual process, and it is essential to adopt healthy habits for long-term success.

The best way to lose belly fat adopt healthy habits
The best way to lose belly fat adopt healthy habits

How TruBody Can Help You Burn Fat and Rebuild Muscle

The time has come to rewrite the narrative and become the best version of yourself. Get ready to embrace the challenge and conquer your fitness goals like never before with TruBody.

TruBody is a non-invasive, non-surgical treatment that uses two innovative technologies, TruSculpt and TruFlex, to target specific areas of the body and help you tone muscles, reduce stubborn fat, and achieve a more sculpted physique.

Let’s explore how each treatment can contribute to your TruBody goals.


TruFlex is a non-invasive muscle sculpting treatment that uses Multi-Directional Stimulation (MDS) technology to target specific muscle groups.

It utilises electric muscle stimulation (EMS) to induce strong, deep, and sequential muscle contractions, mimicking an intense workout session.

TruFlex can help you achieve your TruBody by stimulating muscles in ways that are difficult to achieve through regular exercise alone. The treatment strengthens and tones the targeted muscle groups, helping you develop more defined, sculpted, and stronger muscles sooner.

TruFlex also contributes to fat reduction by increasing the metabolic activity in the treated area, resulting in a more toned appearance. With customisable treatment options, TruFlex allows you to target specific muscle groups and achieve a balanced and proportional physique.

TruSculpt Flex Treatment
TruFlex Treatment – Muscle Building


TruSculpt is a non-invasive body sculpting treatment that utilises radiofrequency (RF) technology to target and reduce stubborn fat cells in various areas of the body.

TruSculpt contributes to your TruBody goals by delivering RF energy deep into the adipose tissue, heating and destroying fat cells. The body naturally eliminates these damaged fat cells over time, reducing unwanted fat in the treated areas.

The treatment can be used on multiple body areas, targeting specific problem areas and achieving overall body sculpting tailored to your unique goals. It’s non-invasive, comfortable, and requires no downtime, allowing you to resume your regular activities immediately after the treatment.

TruSculpt Treatment
TruSculpt Treatment – Fat Melting

Combining TruFlex and TruSculpt for a Complete Body Sculpting Solution

TruSculpt and TruFlex can complement each other when used in combination. TruFlex focuses on muscle toning and strengthening, while TruSculpt targets fat reduction. By combining these treatments, you can address both muscle definition and fat reduction, resulting in a more comprehensive body transformation.

  • 30% Muscle Growth

TruFlex‘s unique MDS delivery targets specific muscles, using low energy levels to achieve high-intensity deep muscle contractions. Resulting in an average of 30% muscle growth.

  • 24% Average Fat Reduction

TruSculpt‘s powerful, non-invasive, Monopolar RF platform treats the subcutaneous fat layer, resulting in an average 24% fat reduction.

  • Treat Multiple Areas Simultaneously

The TruBody system’s unique handpiece placement versatility enables treatments to target multiple areas at the same time efficiently.

TruBody In the Media

Take the Next Step Towards Your TruBody with Dr T Aesthetics Body Sculpting Clinic

At Dr T Aesthetics Body Sculpting Clinic in Melbourne, we understand individuals’ unique challenges when losing belly fat, building muscle, and achieving their TruBody goals as they age. 

We are an experienced team dedicated to helping you navigate these challenges and providing tailored solutions catering to your needs.

Contact us today to schedule a comprehensive, no-obligation consultation and take the next step towards a healthier, fitter, and more confident version of yourself.

Together, we can rewrite the narrative of aging and empower you to reclaim your body and achieve your TruBody goals.

For more information about our non-surgical body treatments and happy clients, please click here.