13 reasons why you aren’t losing weight (and how to easily course-correct).
When working with women clients who want to lose weight, I have a holistic approach to both food and emotions that supports long-term life fulfilment (where weight-loss is a component of that).
Several factors can hinder weight loss for women over 40, but many of these can be addressed with immediate changes. Here are some common obstacles and how they can be changed instantly:
Underestimating Liquid Calories:
Change: Be conscious of all beverages consumed, including alcohol, sugary drinks, and specialty coffees. (I see you with your two matcha’s or chai’s per day! 😉). Opt for water, herbal teas, or black coffee instead, or limit your favourite choice to one per day. If it becomes a sticking point in your weight-loss experience where you feel you can’t work out where you may be over-consuming energy, snacks and beverages are the first to become hyper-aware of.
Skipping Meals:
Change: Eat regular, balanced meals throughout the day to maintain stable blood sugar levels and avoid overeating later. Include protein, healthy fats, and fiber in each meal to stay satiated. I meet a lot of women who have been skipping meals, or having a meal-replacement shake in lieu of a satiating meal. Often these are way too low in calories to sustain mood, emotions, energy, hormone health or satiation and/or combined with preservatives, high sugar or sugar replacements etc. This leads to bingeing, shame, guilt and the yo-yo of diet culture women I work with are moving away from.
Portion Sizes:
Change: Use smaller plates and bowls to help control portion sizes. Be mindful of serving sizes to better understand actual intake. Studies show if we have bigger plates or bowls we consume more than what we require energetically. Also if food is presented to adults in a buffet style, it has been shown we will consume more than if food is served directly onto our plates and moved to the table from there.
Lack of Sleep:
Change: Prioritise getting 7-8 hours of sleep per night. Create a bedtime routine and sleep-friendly environment to improve sleep quality. (read this post on how to naturally improve your sleep).
Inadequate Hydration:
Change: Increase water, electrolyte and herbal tea intake. If it’s warm or tropical where you are, drink cooled herbal tea. If it’s cold, warm tea. Carry a reusable water bottle to make drinking water more convenient. Get onto a good quality electrolyte supplement or sprinkle sea salt in a couple of you waters each day.
Sedentary Lifestyle:
Change: Incorporate more physical activity into daily routines. Take short walks, use standing desks, and engage in regular exercise, including both cardio and strength training.
Stress Eating:
Change: Develop healthier ways to manage stress, such as meditation, yoga, deep breathing exercises, or hobbies that bring joy and relaxation. Become conscious of when you’re eating because you’re hungry vs’ eating due to boredom or because you are putting a ‘buffer’ between yourself and an emotion you need to process/sit with.
Not Reading Food Labels:
Change: Pay attention to food labels to understand the nutritional content and serving sizes. Look for hidden sugars, unhealthy fats, and high-calorie additives. I tnd to focus on snacks with a higher protein content + less than 10g sugar/carbohydrates per serve.
Mindless Eating:
Change: Practice mindful eating by paying full attention to the eating experience. Avoid distractions like watching TV or working while eating, and focus on savoring each bite. Studies show you will consume more when not paying attention when eating as your mind isn’t registering satiation cues.
Relying on Processed Foods:
Change: Choose whole, unprocessed foods as much as possible. Prepare meals at home using fresh ingredients to have better control over what goes into the food. My #1 tip for changing the health of the home and physical body, including weight-loss, is to learn to prepare really simple, healthy meals at home.
Inconsistent Eating Patterns:
Change: Establish regular eating patterns and avoid long gaps between meals. This helps maintain energy levels and prevents overeating.
Neglecting Strength Training:
Change: Incorporate strength training exercises into the fitness routine to build muscle mass, which helps boost metabolism and supports weight loss.
Not Considering Menopause-Related Changes:
Change: Be aware of how hormonal changes due to menopause can affect weight. Adjust diet and exercise routines accordingly, focusing on balanced nutrition and consistent physical activity. You will ‘not’ be able to do the same things in your 40’s without gaining weight than you have in other decades. Sorry (not sorry). Things are going to change, and working with this is important.
By addressing these factors and making small, manageable changes, women over 40 can overcome common weight-loss obstacles and create a healthier, more sustainable lifestyle.
