I’ve had women tell me that the biggest struggle they encounter when it comes to weight-loss is FOOD.
And I can absolutely relate to that struggle. Many women, including myself, have had their fair share of diet mistakes when it comes to losing weight since there’s a lot of misinformation going around when it comes to ‘how you should eat’ when you’re on a weight loss journey.
As we age, our bodies change, and losing weight becomes more difficult. However, by avoiding these diet mistakes, you can achieve your weight loss goals and feel your best at any age.
- Taking calories too low
The first mistake that many women over 40 make is getting into a low-calorie deficit. While it’s important to create a calorie deficit to lose weight, cutting calories too drastically can slow down your metabolism and make it harder to lose weight. Instead, aim for a moderate calorie deficit of 200 to 500 calories per day.
- Too much focus on the scale weight and not body composition
Another common mistake that women over 40 make is focusing too much on the scale weight and not body composition. As we age, our muscle mass decreases, which can cause the number on the scale to go up even if we’re losing fat. Instead of focusing solely on scale weight, pay attention to your body composition, including your muscle mass and body fat percentage.
- Trying to lose weight too quickly
Trying to lose weight too quickly is another mistake that many women over 40 make. While it’s understandable to want to see results quickly, rapid weight loss can be counterproductive and often leads to weight gain in the long run. Instead, aim for a slow and steady weight loss of around 1-2 pounds per week.
- Not eating enough protein
Protein is crucial for weight loss and overall health, yet many women over 40 don’t get enough of it in their diet. Protein helps to build and maintain muscle mass, which is vital for a healthy metabolism. It also helps to keep you feeling full, which can prevent overeating. Make sure to include protein-rich foods like chicken, fish, eggs, and tofu in your diet.
- Not paying enough attention to hormone health
As we age, our hormone levels can fluctuate, which can make it harder to lose weight. Not paying enough attention to hormone health is another common diet mistake that many women over 40 make. Make sure to speak with your doctor or a qualified health professional to get your hormone levels checked and ensure they are in balance.
- Unable to control eating
Finally, being unable to control eating is another common diet mistake women over 40 make. Emotional eating, stress eating, and mindless snacking can sabotage weight loss efforts. If you find yourself unable to control eating, try to identify the triggers that cause it and work on developing healthier coping mechanisms.
These are just a few of the most common diet mistakes that women over 40 make. By avoiding these mistakes and focusing on whole, nutrient-dense foods, and protein, and paying attention to hormone health, you can achieve your weight loss goals and feel your best at any age. Remember, weight loss is a journey, and it takes time, patience, and consistency to see results. Stay committed and don’t give up, and you’ll achieve your goals over time.
If you’re ready to jumpstart your eating habits and finally take control of your fat loss journey, now’s the time to join my 8 Week Transformation Challenge!
This challenge is designed to help you fuel your body the right way, balance your hormones, and kickstart sustainable fat loss—especially through menopause. No guesswork, no overwhelm—just real results with real support.
Ready to feel in control again? Let’s do this together 💪
Join here: melissaneill.com/challenge