At 44, Arpita Nandi achieved something many women past 40 believe impossible: she shed 46 pounds without restrictive dieting. Her journey reveals a refreshing approach to weight loss that emphasizes balance rather than deprivation. For women in their 40s facing hormonal changes and slowing metabolism, her story offers valuable insights into sustainable weight management.
How metabolic changes affect weight loss after 40
The body undergoes significant changes after 40 that can make weight management challenging. Hormonal fluctuations during perimenopause often contribute to increased fat storage, particularly around the abdomen. This physiological reality means that strategies that worked in your 20s or 30s may no longer deliver the same results.
Many women find themselves caught in a frustrating cycle of diet attempts followed by weight regain. According to research from the CSIRO Total Wellbeing program, which guided Arpita’s transformation, metabolic rate typically decreases 2-5% per decade after age 30. This reduction means your body burns fewer calories at rest than it once did.
Additional factors that complicate weight management include:
- Natural muscle mass reduction with age
- Increased chronic stress levels
- Established lifestyle habits that resist change
- Greater mental load and responsibilities
Rather than fighting against these biological realities, Arpita’s approach acknowledges them while finding sustainable ways to work with her changing body. “The key was understanding that my body at 44 has different needs than it did decades earlier,” she explains. This awareness became the foundation for her new relationship with food and health.
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Breaking the diet cycle with mindful eating
Arpita’s breakthrough came after pandemic restrictions lifted in Victoria, Australia. Social gatherings resumed, bringing frequent opportunities for indulgence. “I found myself at 98 kilograms after countless celebrations where food and drink flowed freely,” she recalls. Instead of turning to another restrictive diet, she made a fundamental shift in her relationship with food.
The cornerstone of her approach was mindful eating. Rather than focusing on what to eliminate, she learned to pay attention to how she ate. This meant being present during meals, recognizing true hunger and fullness cues, and enjoying food without guilt. The CSIRO program helped her understand proper portion sizes and balanced meal composition without obsessive calorie counting.
“I stopped viewing foods as ‘good’ or ‘bad’ and instead focused on nourishment and satisfaction,” Arpita shares. She incorporated abundant fruits and vegetables while still enjoying occasional treats. This balanced approach eliminated the psychological restriction that often triggers binge eating.
| Traditional Diet Approach | Arpita’s Sustainable Method |
|---|---|
| Restrictive calorie counting | Focus on nutrient-dense whole foods |
| Eliminating food groups | Balanced meals with all nutrients |
| Rigid meal timing | Eating based on hunger signals |
| Quick results with rebound | Gradual, sustainable progress |
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Sustainable habits for lasting results
Arpita’s journey from 98kg to 77kg wasn’t rushed. Setting realistic expectations proved crucial to her success. Rather than demanding rapid weight loss, she focused on establishing habits she could maintain indefinitely. This patient approach allowed her body to adjust gradually without triggering the metabolic adaptations that often sabotage more aggressive weight loss attempts.
Her exercise routine also reflected this balanced philosophy. Instead of punishing high-intensity workouts, she committed to yoga practice twice weekly. This gentle but consistent activity supported her weight loss while also addressing stress—a significant factor in midlife weight management.
The personalized support from the CSIRO program provided accountability without pressure. Regular check-ins helped her track progress and make adjustments when needed. “Having tailored weight goals based on my specific situation made the process feel doable,” she notes. This individualized approach recognized that standard weight loss formulas often fail to account for age-related metabolic changes.
Perhaps most importantly, Arpita’s method freed her from the emotional burden of constant dieting. By making peace with food and her body, she discovered that sustainable weight management at 44 is indeed possible—not through restriction, but through nourishment, mindfulness, and self-compassion.
