How To Lose Weight After 40

How To Lose Weight and Keep It Off For Men After 40

Have you ever felt fed up with dieting, trying to lose weight, and get in shape?

Have you ever just said to yourself:

“F-it, why even bother anymore? I’d rather be fat and happy…”

That’s what I told myself just a few years ago… I fell off the bandwagon with my health and fitness. I got caught up in a negative spiral of pure laziness.

Skipping workouts, eating junk, and always telling myself that I’d get back on track “tomorrow”

But tomorrow never came!

Lee Hayward Muscle After 40 Blueprint

Part of the reason for this was after 16 years of going on and off crazy contest diets as a competitive bodybuilder. I suffered from the emotional ups and downs of extreme Yo-Yo dieting.

When it was time to get ready for a bodybuilding contest I’d go on a super strict cutting diet – eating nothing but boiled chicken, broccoli, and rice for months at a time while doing 2+ hour long gym workouts 6 days per week, along with endless cardio sessions.

I’d constantly avoid social situations, friends, family, or any event that revolved around food (which is pretty much everything) just so I wouldn’t be tempted to “cheat” on my diet.

Granted that approach “works” and you can get ripped by doing that… I’ve done it for 13 competitions over a 16 year period and did relatively well – I won my weight class at several shows and even won an overall title on the provincial stage.

But it’s a living hell…

I can remember lying awake at night during a bodybuilding contest prep, unable to sleep because of the hunger pangs in my belly, and just dreaming about all the food I was going to binge on as soon as the contest was over… Pizza, ice cream, cakes, cookies, sugary cereals, jars of peanut butter, chips, crackers, donuts, anything and everything… I was obsessed.

Months of dieting to lose the weight, and only a few weeks of binging to gain it all back again… It was a vicious cycle and I hated it.

Before - After - And After That...

Once I stopped competing in bodybuilding I had no desire to stay in shape. No competitive drive pushing me forward. Why bother starting another “diet” only to feel like sh!t and be hungry all the time?

I’d rather be “Fat & Happy”…
But the truth is when you’re fat, you don’t really feel happy…

Yes, you can feel good in the moment by eating whatever junk food you fancy. But whatever pleasure you get from eating quickly fades when you catch a glimpse of yourself in the mirror and feel disgusted with how your body looks and feels.

It’s no fun having a gut that sticks out further than your chest, or getting out of breath just to bend over and tie your own shoes, or feeling so embarrassed about your body that you go to bed with a t-shirt on because you don’t want your wife to see your fat pudgy belly sticking out.

Fat and Happy

Can you relate to any of this?

What if there was a way to have your cake and eat it too?

What if you could find that happy medium of where you could stay lean and healthy without suffering the ups and downs of Yo-Yo Dieting?

There has to be a better way…

Those were all questions that kept going through my mind.

Luckily for me I have a new driving force in my life, one that’s much more important than competing in a bodybuilding contest for a trophy and a handshake.

Right now, it’s the most important part of my life – it’s my son Harvey!

Lee & Harvey Hayward

This little boy changed my perspective on life…

Lee and Harvey Bike Riding

I’m not having him growing up and being embarrassed about having a fat out of shape dad…

Lee Hayward and Harvey doing pull ups

I’m going to teach him how to live a healthy active lifestyle!

I don’t want my son to grow up with a fat out of shape dad. My goal now is to lead by example and teach him how to live a healthy and active lifestyle. I’m determined to be a positive role model for health, fitness, and success.

So over the past few years through trial and error and studying from some of the smartest minds in fitness, nutrition, and psychology – I’ve finally come up with a sustainable and realistic approach to diet, exercise, and living a balanced lifestyle.

No more extreme cutting diets and endless workouts in the gym. In fact, you’ll only see me at the gym 3 days per week tops. Because I’m no longer a slave to going to the gym everyday, I actually look forward to my workouts instead of dreading them.

Instead of constantly focusing on what “Junk Foods” I have to cut out of my diet and trying to follow some extreme low carb, keto, or starvation diet – I’m doing the exact opposite.

Each meal I focus on filling up on generous portions of healthy nutrient dense foods that satisfy my hunger, fuel muscle growth, and optimize my metabolism…

Protein, Fruits, Veggies, Healthy Fats, and CARBS!

Lean protein, fruits, veggies, healthy fats… And yes even CARBS!

I’ve found through trial and error that my body responds the best when I eat a well balanced diet of 1/3 protein, 1/3 carbohydrates, and 1/3 fats. If I mess with those ratios (i.e. eating low carb, eating low fat, etc.) it makes me feel like crap and drives my appetite out of whack.

By eating a well balanced diet like this I’m able to eat until I’m comfortably full at each meal, get more eating satisfaction, lose bodyfat, gain lean muscle, and do so without feeling like I’m on a “diet” or depriving myself.

It’s brilliantly simple, yet so powerful.

When planning your meals, make sure to include each of the following:

  • A serving of protein (i.e. meat, chicken, fish, eggs, etc.)
  • A serving of complex carbohydrates (i.e. potatoes, rice, beans, whole grains, etc.)
  • A serving of vegetables (i.e. broccoli, spinach, cucumber, peas, carrots, etc.)
  • A serving of healthy fat (i.e. avocado, nuts, seeds, olives, flax oil, fish oil, etc.)

By prioritizing these foods with each of your meals you’ll fill up your stomach and satisfy your appetite with quality nutrition. This will naturally decrease your desire for eating unhealthy processed foods because you won’t be as hungry. “Dieting” is a lot easier when you focus on filling up on the good stuff, rather than simply trying to cut out the bad stuff.

If you just start doing these few things, you will see noticeable improvements. Chances are you’ll feel better, have more energy, and you’ll probably even drop a few pounds of fat without even counting calories!

The “All Or Nothing” approach rarely works long term. When you get down to basics, you just need to tip the scale in favor of burning more calories than you consume, and LET your body burn stored fat for energy. Rather than trying to FORCE your body to burn fat with brute effort and extreme dietary restriction.

If you’d like to see exactly how I got about doing it, and how you can do it too – then check out my website

Lee Hayward's Muscle After 40 Blueprint

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Carlos Lopez

    Congrats, man! 3trying to get back on track, had a sports hernia some years ago and now that my daughter is 4 years old is demanding so much energy haha keep rocking

  • I really have to show this post to my father lol. Either way very good article is full of great tips. Unfortunately, my father doesn’t like to work out and has a big belly but I’m going to do my best to be a role model for a lot of people. Thanks.

  • Hiii!

    Really it’s nice blog & very informative, Thanks for sharing with us your experience. Keep posting on beauty products.