3 Mistakes Midlife Women Make When Trying to Lose Weight (and What to Do Instead)

Losing weight in midlife can feel frustrating, especially when the strategies that worked in your 20s and 30s seem useless now. The truth is, hormonal changes, slower metabolism, and life’s demands make it essential to approach weight loss differently. Let’s dive into three common mistakes midlife women make when trying to lose weight — and what you can do instead to see real, lasting results.

Mistake #1: Skipping Meals or Eating Too Little

Many women believe that eating less is the fastest way to lose weight. While cutting calories can work temporarily,eating too little can backfire, especially in midlife.

Why It’s a Problem:

- Restrictive eating can slow down your metabolism.

- Skipping meals leads to energy crashes and intense cravings.

- Long-term under-eating can increase cortisol (your stress hormone), leading to fat storage, especially around the belly.

What to Do Instead:

✅ Prioritize Balanced Meals: Focus on meals with lean protein, healthy fats, and fiber-rich carbs. This keeps your metabolism steady and energy levels up.

✅ Avoid Long Gaps Without Eating: Aim for regular meals and snacks to avoid crashes and keep cravings at bay.

Mistake #2: Relying on Endless Cardio

Many women turn to hours of cardio like running or cycling to burn calories. While cardio has its benefits, relying solely on it can hinder results.

Why It’s a Problem:

- Excessive cardio can break down muscle mass, slowing your metabolism.

- It can increase stress hormones when overdone.

- It doesn’t build the lean muscle needed to reshape your body.

What to Do Instead:

✅ Strength Train 2-3 Times a Week: This builds lean muscle, boosts metabolism, and strengthens bones.

✅ Add Cardio in Moderation: Focus on short, high-intensity sessions or brisk walks — not marathon cardio sessions.

Mistake #3: Ignoring Hormonal Health

Hormones play a major role in midlife weight loss, yet they’re often overlooked. Hormonal imbalances (like insulin resistance, cortisol spikes, or estrogen dominance) can stall weight loss efforts, no matter how much you diet or exercise.

Why It’s a Problem:

- Imbalanced hormones make fat storage (especially around the belly) more likely.

- Ignoring hormones can lead to frustration, fatigue, and giving up altogether.

What to Do Instead:

✅ Focus on Hormone-Balancing Habits: Prioritize sleep, manage stress, and include hormone-supportive foods like leafy greens, salmon, and seeds.

✅ Get Expert Support:Work with a coach or health professional to create a personalized plan that considers your unique hormonal needs.

The Bottom Line:

Weight loss in midlife is about working smarter, not harder. Skip the crash diets, endless cardio, and quick fixes. Instead, focus on balanced meals, strength training,and hormone health.With a supportive, sustainable plan, you can see real progress — and feel confident and strong again.

Ready to get started? Learn more about my coaching program, The Midlife Glow-Up, where we create personalized, hormone-friendly strategies designed for women just like you.

👉 DM me for details or visit my info page here The Midlife Glow up