The Top 5 Mistakes Women Over 40 Make When Trying to Lose Weight
Discover the most common fat-loss mistakes women over 40 make – and how to fix them to finally see real results.
Introduction
You’ve cut the calories. You’ve skipped the wine. Maybe you’ve even tried intermittent fasting. But the weight just won’t budge – or it comes right back.
If that sounds familiar, you’re not alone. Losing weight in your 40s and 50s can feel frustrating and unfair. But the truth is, your body is changing – and what worked in your 30s may not work anymore.
Here are the five most common weight loss mistakes women over 40 make – and how to avoid them to finally start losing those stubborn pounds.
1. Eating Too Little (Yes, Really)
❌ The Mistake:
You slash your calories – sometimes to 1,200 or less – hoping to “shock” your body into weight loss.
⚠️ Why It Backfires:
When you eat too little, your metabolism slows down to conserve energy. Your body goes into starvation mode, and instead of burning fat, it holds onto it. Plus, eating too little often leads to bingeing later.
✅ Try This Instead:
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Eat enough protein and fibre to feel full
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Aim for 1,500–1,800 calories depending on your activity level
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Focus on nutrient-dense foods, not just cutting carbs or calories
2. Doing Only Cardio – and Skipping Strength Training
❌ The Mistake:
You walk, jog, or do spin classes – but avoid weights because you “don’t want to bulk up.”
⚠️ Why It Backfires:
After 40, you naturally lose muscle each year – which slows metabolism. Cardio burns calories, but strength training builds muscle, which helps you burn more calories even at rest.
✅ Try This Instead:
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Do 2–3 short strength sessions per week (even 15 mins helps)
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Use bodyweight (like squats or wall push-ups) or light dumbbells
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Focus on full-body movements that feel good, not punishing
3. Ignoring Hormones and Sleep
❌ The Mistake:
You focus only on diet and exercise, ignoring stress, sleep and hormones.
⚠️ Why It Backfires:
High cortisol from stress or poor sleep leads to cravings, belly fat and fatigue. In perimenopause and menopause, hormonal changes also make fat loss harder – especially around the midsection.
✅ Try This Instead:
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Prioritise 7–8 hours of sleep
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Manage stress with walks, journaling, deep breathing
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Talk to your GP if you suspect thyroid or hormone imbalance
4. Expecting Fast Results (and Giving Up Too Soon)
❌ The Mistake:
You go all in for a few weeks, don’t see results, and then quit or try something new.
⚠️ Why It Backfires:
Your body takes time to adjust – especially over 40. Losing 1–2 pounds per week is healthy. But many women expect drastic changes, and when they don’t happen fast, they blame themselves.
✅ Try This Instead:
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Set realistic, long-term goals
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Focus on non-scale wins (energy, better sleep, less bloating)
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Remember: progress, not perfection is the goal
5. Trying to Do It All Alone
❌ The Mistake:
You don’t ask for help, thinking you “should know better” or feel embarrassed.
⚠️ Why It Backfires:
Weight loss isn’t just physical – it’s emotional, mental and social. Trying to navigate it alone can lead to isolation, self-doubt, or giving up when it gets hard.
✅ Try This Instead:
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Join a support group or online community
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Share your goals with a friend or partner
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Follow midlife-focused coaches or blogs (like this one!) for encouragement
Summary Table: Mistakes & Fixes
| Mistake | Why It Fails | What To Do Instead |
|---|---|---|
| Eating too little | Slows metabolism | Eat balanced meals with enough protein |
| Only doing cardio | Muscle loss, low metabolism | Add 2–3 strength sessions per week |
| Ignoring sleep/stress | Raises cortisol, belly fat | Prioritise rest and stress relief |
| Wanting fast results | Leads to disappointment | Focus on consistency, not speed |
| Going it alone | Increases burnout risk | Get support, talk to others |
Final Thoughts
Your 40s and 50s are a powerful time – but they require a different approach to weight loss. It's not about punishment or perfection. It's about understanding your body, being kind to yourself, and building habits that work for you.
You don’t have to starve. You don’t have to overtrain. And you definitely don’t have to do it alone.
💬 “Once I stopped trying to eat like I was 25 and started listening to my body, everything changed. I lost weight slower – but it stayed off.” – Amanda, 48, Leeds