The 5 biggest mistakes women over 40 make when trying to lose weight
I've coached hundreds of women through their 40s, 50s, and beyond. The same patterns keep showing up.
1. Eating too little.
Under-eating tanks your metabolism and spikes cortisol. Your body holds onto fat as a survival response. If you're eating 1,200 calories and wondering why the scale won't budge — this is why.
2. Doing too much cardio.
Endless treadmill sessions raise cortisol and break down muscle. After 40, muscle is your metabolism. Strength training 3-4x/week beats an hour of cardio every time.
3. Ignoring hormones.
Estrogen, progesterone, cortisol, insulin — they all shift in your 40s. A 25-year-old's diet plan won't work because your hormonal landscape is completely different now.
4. Skipping protein.
Most women I work with are eating half the protein they need. Aim for 25-30g per meal minimum. It protects muscle, keeps you full, and supports hormone production.
5. Going it alone.
Accountability changes everything. The women who stick with it and see real results are the ones who show up in community, check in daily, and let other people hold them to it.
If any of this hit home — that's exactly what we work on inside Fit Over 40. Daily accountability, home workouts designed for our bodies, hormone-friendly recipes, and a community of women who get it.