Hi there! As a women’s fitness specialist with over a decade of experience, I’ve seen countless amazing women achieve incredible results. But I’ve also noticed some common pitfalls that can slow down progress when trying to lose weight. 

So often, women of this age ask me “I’m doing what I’ve always done and it’s not working anymore!” or “I just can’t seem to shift this belly fat”. It’s true, our bodies will adapt as we age, but not every single woman will experience fat gain as a symptom.  

This article will explore the top 2 mistakes women over 40 often make when trying to lose weight, and offer solutions to get you back on track!

Mistake 1: Crash Dieting and Restrictive Eating

• The Problem: Crash diets and severe calorie restriction can lead to muscle loss, nutrient deficiencies, and rebound weight gain. They’re often unsustainable and leave you feeling deprived.
  
• The Solution: By calculating your unique daily / weekly nutritional goals that are aligned with the health goal you want to achieve, you can then start to find meal and snack options that suit your calorie and macronutrient needs. Try to find meals and snacks that are nutrient-dense, but to avoid the ‘crash dieting’ cycle, your meals and snacks should also be satiating and suit your taste buds. 
• 80/20 eating: This way of eating can provide great flexibility and can prevent you from feeling restricted. Take 80% of your daily / weekly nutritional goals and fill it with nutrient-dense, whole foods. The remaining 20% of your nutritional goal can be filled with anything you like!

Mistake 2: Neglecting Strength Training

• The Problem: Many women believe cardio is the key to weight loss, but strength training is crucial, especially as our bodies age. Amongst many other benefits, muscle supports fat loss and helps improve insulin sensitivity (how we metabolise sugar). Strength training can also help to prevent muscle mass loss as a symptom of aging, also known as sarcopenia. 
• The Solution: Include strength training exercises 2-3 times a week, targeting all major muscle groups. Don’t be afraid of weights! Even bodyweight exercises are effective.

Bonus Tip: Focus on Progress and Consistency, Not Perfection

There will be setbacks, but don’t let them derail you. Celebrate your non-scale victories – increased energy, improved strength, and a more positive body image.

Stay Connected!

Together, let’s create a sustainable weight loss journey that empowers you to feel your best!

Sincerely,
Naomi Jenna

Naomi Jenna Wellness