Why Fat Loss Feels Harder After 30 (And Why It’s Not Your Metabolism)

After over 10,000 hours of personal training, I started noticing the same pattern again and again.

Most people in their 30s to 60s tell me the same thing.

“Fat loss just feels harder every year.”

That got me thinking.

What’s actually going on here?

Like most people, my first assumption was the obvious one.

If you’re over 30, you’ve probably thought it too.

“It’s just my metabolism slowing down.”

And look, you’re partly right.

But not for the reason you think.

The Study That Changed How I Look at This

In 2021, a large study looked at something called TDEE, which stands for Total Daily Energy Expenditure.

In simple terms, that’s the total number of calories your body burns in a day, including rest, movement, digestion, and daily activity.

The researchers measured this in over 6,400 people, ranging from 8 days old all the way up to 95 years old.

That’s a huge sample size.

And what they found surprised a lot of people.

When body size and muscle mass were accounted for, metabolism stayed relatively stable between the ages of 20 and 60.

In plain English, people aged 20 to 60 had a very similar metabolic rate.

So if metabolism doesn’t dramatically slow down in your 30s, 40s, or 50s, it raises an important question.

Why does fat loss feel harder?

The Real Reason Fat Loss Feels Harder After 30

Here’s my take, based on years on the gym floor working with real people.

It comes down to responsibility.

In your 20s, life is relatively simple.

Fewer people rely on you.
More time.
More freedom.
More energy to move, train, and socialise.

As you move into your 30s and 40s, things stack up quickly.

Careers demand more of you.
You might manage people.
You might have a partner, kids, or others depending on you.

On top of that, daily movement tends to drop.

You sit more.
You’re at a desk more.
Stress levels climb.

Put all of that together and you get a perfect storm.

Loss of muscle mass means lower calorie burn.
Chronic stress means increased appetite.
More responsibility means less time for yourself.

That’s why fat loss feels harder.

Not because your metabolism is broken, but because your lifestyle has changed.

What Actually Makes the Difference

Here’s the hopeful part.

Both the research and real life show something important.

People who maintain muscle through strength training burn more calories throughout the day.

People who lower stress through simple nervous system regulation, things like slowing down, breathing properly, and recovering better, tend to have better appetite control.

People who occasionally prioritise themselves, even when life is busy, tend to have better health markers and more consistent fat loss.

None of this requires perfection.

It requires intention.

“But I Have to Live This Way”

At this point, some people think:

“I have to live this way to manage everything.”

Really?

Take a moment and think about others in similar situations.

I know busy mums working full-time, raising kids, supporting a partner, and still showing up with energy.

I know business owners working 60-hour weeks who still find time to train, eat well, and look after themselves.

They didn’t get more time.

They got more intentional with the time they already had.

Where to Start

The first step is simply recognising there’s a problem.

The second step is realising it’s not because you’re broken or getting old.

And the third step is asking for help if you need it.

At Coaching Lab, we specialise in helping busy people get stronger, leaner, and more energised, without adding more hours to their day.

If this resonated, reach out when you’re ready at [email protected] or 07375093435.

No pressure.