After 40, your metabolism naturally slows down by about 5% per decade. Hormonal changes, especially during perimenopause, can affect how your body stores fat. Additionally, muscle mass decreases, which further reduces your metabolic rate since muscle burns more calories than fat.

A safe and sustainable weight loss rate is 1-2 pounds per week. This allows your body to adjust gradually and helps preserve muscle mass. Rapid weight loss often leads to muscle loss and can slow your metabolism further.

High-Intensity Interval Training (HIIT) is perfect for busy schedules. Just 20-30 minutes, 3 times per week can be incredibly effective. Combine this with strength training twice a week to maintain muscle mass and boost metabolism.

Declining estrogen levels can increase belly fat storage and reduce muscle mass. Cortisol (stress hormone) often increases due to life demands, promoting fat storage. Supporting hormone balance through proper nutrition, sleep, and stress management is crucial for successful weight loss.

Focus on protein intake first (aim for 0.8-1g per pound of body weight), then ensure you're eating enough healthy fats and complex carbs. While calories matter, the quality and timing of your food is more important than obsessive counting, especially with a busy lifestyle.