It’s no secret that women, particularly those over 40, grapple with weight challenges. As the numbers on the scale climb and clothes become tighter, frustration sets in, leaving us questioning why our bodies seem to be working against us. Despite maintaining consistent eating habits and exercise routines, the pounds persist, leading to an increased internal struggle where shame and blame take center stage. The common strategy of deprivation, or “eat less and exercise more”, no longer seems to work. And we assume the problem is us – a moral failing of sorts. Maybe we are not working hard enough or we lack willpower.

However, there’s a lesser-known truth that may shed some light on the problem. Drumroll, please! Long-term weight loss isn’t really about willpower; it’s a nuanced interplay involving shifting hormones (insulin, cortisol, ghrelin, leptin, estrogen, progesterone, and testosterone to name a few) and metabolic processes (how the body produces and uses energy), both directly impacted by lifestyle. Yes, what we eat matters significantly, yet not necessarily in the way we’ve been led to believe for so many years.

As we age and hormones shift, we can’t employ the same old methods and expect the same results because the game has fundamentally changed – but we never got the memo. And so, we try harder, using the same old rulebook, leading to minimal short-term success at best and trapping many in a long-term uphill battle. The good news is that it doesn’t have to be this way.

Outlined below are the top 10 mistakes that many women make, particularly in mid-life, when trying to lose weight.

1. Believing “A Calorie is a Calorie”

Food is more than mere energy; it communicates vital information to our cells and hormones, triggering biochemical reactions that can drive weight gain or weight loss. In fact, the quality of our food and meal timing are more important than the number of calories consumed. Picture two 700-calorie meals: one consisting of pizza and diet soda, the other with grilled wild-caught salmon over a bed of greens and colorful veggies, dressed in extra-virgin olive oil and lemon, and paired with sparkling water.

The metabolic impact differs significantly between the two meals. The pizza and diet soda combo triggers a spike in blood sugar and insulin, signaling the body to store the recently consumed energy, often as fat. As blood sugar and insulin levels plummet back to “normal”, fatigue sets in, accompanied by cravings for more processed carbohydrates—a frustrating rollercoaster many of us know too well. Additionally, recent studies suggest that artificial sweeteners in diet soda may still elevate blood sugar and therefore insulin levels, while negatively affecting the gut microbiome.

In contrast, the salmon dish, rich in protein and omega-3s, triggers Leptin, the satiety hormone, while the veggie fiber keeps you full and feeds good gut bacteria. With stable blood sugar, minimal insulin is released, avoiding unnecessary fat storage and making it easier to tap into existing fat for energy.

Remember, food provides the building blocks for cellular function. Like any structure, using poor-quality materials leads to poor-quality workmanship and therefore poor-quality outcomes – period.

2. Not Consuming Enough Protein

High-quality protein tends to have a minimal impact on blood sugar and insulin levels while being both satiating and difficult to over-consume. Eating 30 to 50 grams of quality protein, especially at the first and last meal of the day, is a game changer when it comes to turning off hunger signals and cravings. The “protein leverage hypothesis” suggests that as humans, we will continue to over consume foods regardless of their energy content, until we reach adequate protein levels. The translation here is that if you are eating high-carbohydrate, low-protein meals, chances are you will feel hungry and struggle with cravings that drive you to overeat.

In addition, prioritizing quality protein supports healthy cellular function, including the development and maintenance of skeletal muscle — critical aspects in managing blood sugar and insulin. This simple adjustment works like magic, increasing your energy levels and satisfaction while providing a longer-lasting feeling of fullness. Try it; you’ll like it.

3. Eating Too Often

Intermittent fasting isn’t about food deprivation; instead, it’s about fostering a healing state when practiced correctly. The body does best when given a 12 to 16-hour “break” from digesting food, allowing us to balance hormones, blood sugar, and insulin levels, turn on cellular repair, start burning fat stores, and even repair the gut lining. None of this can happen when we are constantly eating.

While this may seem like a long time, it equates to finishing dinner at 6 pm and eating your first meal of the day sometime between 6 am and 10 am. As with most things in life, there is no one-size-fits-all when it comes to Fasting. Before making any changes, especially if you’re currently using insulin or other medications to manage blood sugar levels, it’s crucial to consult with your physician. This intervention is potent and may very well impact dosage requirements.

If you’d like to learn more about the science behind intermittent fasting and how to best tailor it to your situation and goals, I highly recommend the book, Fast Like a Girl by Dr. Mindy Pelz. She’s a rock star!

4. Being Under-Muscled

Skeletal muscle is a beautiful thing. Not only does it make us look and feel better, but Dr. Gabrielle Lyon believes this endocrine organ may just be the most important organ for healthy longevity! When it comes to metabolic health and weight loss, the more muscle you have, the greater your ability to naturally lower blood sugar and insulin. Remember, insulin is the hormone that instructs the body to store weight and prevents the burning of existing fat stores.

As women, we tend to think cardio and HIIT exercises are the answer to weight loss while ignoring or misunderstanding the inherent value of muscle. But, as we age, resistance and strength training focused on building muscle is not just a good idea, it’s absolutely critical to long-term and healthy weight management. Enhance your routine by incorporating resistance training—whether it’s body weight, bands, or dumbbells—three times a week.

5. Too Little Sleep

Quality sleep has a powerful and often overlooked influence when it comes to weight loss. Research indicates that getting less than 7 hours of sleep raises cortisol levels, leading to increased blood sugar and insulin, regardless of dietary choices. Additionally, sleep deprivation boosts the hunger hormone, ghrelin, prompting us to eat more and crave unhealthy, high-carbohydrate foods.

To compound matters, lack of sleep negatively affects cognitive function. It hyper activates the amygdala, the brain’s “fight or flight” center, and impairs the prefrontal cortex, responsible for rational decision-making. This makes resisting temptations, like those tempting donuts in the office breakroom, nearly impossible.

There’s a strong and reciprocal relationship between sleep, weight loss, and lifestyle. Sleep deprivation makes weight loss challenging, while a stress-filled lifestyle, poor nutrition, unstable blood sugar, and an unhealthy gut microbiome can make it almost impossible to attain the restorative sleep needed for effective weight loss. Prioritizing a healthy lifestyle sets the stage for achieving the 7-9 hours of quality sleep our bodies truly need.

6. Not Eating Enough “Good Fats”

For years, dietary fat took the blame for weight gain, leading us to believe that it should be avoided at all costs. The calorie argument was strong, and with each gram of fat packing more than double the calories of carbs or protein, cutting out fat seemed logical. But it wasn’t true.

It’s crucial to recognize that not all fats are created equal. In fact, good fats like avocados, nuts, seeds, wild-caught fatty fish, grass-fed beef, and oils such as olive and coconut, are allies, not enemies. They play a vital role in weight loss, hormone production, and overall health.

Your brain, composed of roughly 60% fat, relies on good-quality fats to build cellular membranes, ensuring they function properly by keeping the bad stuff out and allowing the good stuff in. Consuming the right fats not only satisfies the appetite but also helps regulate blood sugar and insulin, while burning stored fat. So, wave goodbye to trans fats, inflammatory vegetable oils, and oxidized fats found in restaurant fryers, and dive into the goodness of healthy fats to support your weight loss.

7. An Unhealthy Gut

Within our bodies resides a vibrant ecosystem, a bustling community of trillions of microorganisms essential for our health. This is the gut microbiome. The intricate assembly of bacteria, viruses, and fungi collaborates with us in a symbiotic relationship crucial for survival. We provide nourishment for their thriving existence, and in return, they assist us by breaking down complex carbohydrates, producing neurotransmitters, vitamins, and nutrients, protecting us against pathogens, helping train the immune system, supporting detoxification, and modulating the nervous system. The success or failure of this partnership hinges primarily on what we choose to eat.

Unfortunately, the modern ultra-processed diet not only deprives these microorganisms of the plant fibers they crave but also exposes them to harmful man-made chemicals and additives, disrupting and damaging the broader ecosystem. As the saying goes, “What you reap, is what you sow.” Conditions like obesity, systemic inflammation, and insulin resistance are linked to lower microbiota diversity and an increased likelihood of a leaky gut. Moreover, these clever microbes communicate with us, directly influencing cravings to ensure their survival—whether they are beneficial or harmful bacteria.

In essence, your gut wields significant influence over weight loss, so nourish it with what it needs to excel on your behalf. Choose real, nutrient-dense, fiber-rich, organic, whole foods – a solid investment for both your body and your microbial companions!

8. Too Much Stress

Chronic, unmanaged stress and anxiety can wreak havoc on both metabolism and weight loss efforts. High cortisol levels triggered by stress increase blood sugar and insulin, once again instructing the body to store energy rather than burn fat. Sadly, this happens even in the absence of food.

Simple changes like skipping that “working lunch” at your desk, doing relaxing breathwork before meals, or taking a short post-meal walk can lower cortisol and even improve digestion. Although exercise is often touted as a stress reliever, too much intense training such as running or HIIT may actually backfire by increasing cortisol. If you find yourself under chronic stress, be sure to include more calming activities like meditation, yoga, walking, or stretching to reduce cortisol and thereby blood sugar, and insulin levels.

9. Exposure to Toxic Chemicals

Continuous exposure to chemicals in our food, water, air, skincare, cleaning products, cookware, clothing, and even pharmaceuticals can disrupt our hormones and contribute to weight gain. These foreign substances, often termed “xenobiotics,” aren’t recognized by our bodies, making it challenging to break them down and eliminate them. Our bodies, with their clever defense mechanism, stash these chemicals in – you guessed it – FAT. Some experts even call these substances “obesogens” because of their linkage to driving obesity.

Although food is a major source of exposure (pesticides, plastics, chemicals in processed foods, etc.), we’re constantly surrounded by environmental toxins, and their impact accumulates over time. To complicate matters, genetics influence our ability to detoxify and eliminate these chemicals, putting some of us at a much higher risk.

Take charge by being an informed consumer – read labels and make choices that limit exposure to these chemicals while supporting your body’s detoxification process. Prioritize a diet rich in healthy fiber from vegetables and low glycemic fruits, drink plenty of clean, filtered water, engage in regular exercise or sauna sessions to induce sweating, treat yourself to a massage, and keep your body moving to aid the detox process. You can find out more about the safety of many household and personal products by visiting the Environmental Working Group website at www.ewg.org

10. A One Size Fits All Mentality

It’s incredibly important to recognize that we are all unique individuals with differing nutrition and lifestyle needs influenced by various internal and external factors. These factors include gender, age, genetics, gut health, hormonal status, environment, nervous system state, toxic load, mindset, culture, and many others. Given these differences, our bodies may not respond identically to the same lifestyle interventions, leading to potential frustration. Understanding this concept can help you rise above the pain of self-comparison.

Be kind to yourself and approach lifestyle changes with curiosity. Pay close attention to the signals your body sends, and you’ll begin to discover what works best for YOU. Finally, embrace the process of trial and error – certain foods and lifestyles may work for you, while others may not, and that’s perfectly okay.

Spoiler alert: This article is not simply about losing weight. Upon closer inspection, I hope you realize that it’s actually about creating health through lifestyle, and by doing so, losing weight in the process. You see, excess weight is truly a symptom of a body out of balance – but you wield the power to rectify it. Always remember that your body is a finely tuned and intelligent system of systems, capable of achieving and maintaining long-term health. You simply need to know how to support it in doing what it does best!

Cheers to gaining health and losing weight,
Patty