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Nutrition & Diet

10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

Avoid these common pitfalls for lasting weight loss after 40.

Alek Korab
By Alek KorabOct 21, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Alek Korab
By Alek KorabOct 21, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
Nutrition & Diet

Struggling to lose weight after 40? You're not alone. Many women find that strategies that worked in their younger years become less effective as they age. Weight loss expertLouise Digby, Dr. Anthony Balduzzi, founder of The Fit Mother Project and mindset coachDy Ann Parham, share insights on avoiding common mistakes. Here are ten weight loss errors you might be making and how to fix them.

Following Fad Diets

Product for Whole 30 diet. Healthy foodShutterstock

Fad diets like keto or very low-calorie plans promise quick results but aren't sustainable. Digby explains in her video, "When you cut out whole food groups, you're not giving your body all the nutrients it needs." She adds, "Carbs aren't all bad. Your body needs them for energy, brain function, and keeping your metabolism healthy."

Extreme Calorie Restriction

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

Drastically cutting calories can backfire. Digby warns, "When you don't eat enough, your body slows down to save energy." This makes it harder to lose weight later on. "When you start eating normally again, your body stores extra calories as fat, so you often gain the weight back," she says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Relying on Detoxes and Cleanses

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

Detoxes and cleanses might sound appealing, but they can do more harm than good. Digby explains, "These programs often promise quick results, making you feel lighter and more energized. But they usually just make you lose water and muscle, not fat." These plans often cut out important foods and don't give your body enough calories, slowing down your metabolism.

Over-Exercising

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Many women think more exercise is always better, but Digby disagrees: "When you exercise too hard, your body makes more stress hormones. This can make you gain weight, especially around your belly." Dr. Balduzzi adds, "Women in their forties, fifties, and sixties need to lift weights. It is perhaps the single most effective kind of exercise."

Ignoring Age-Related Body Changes

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Our bodies change significantly after 40. Digby points out, "Hormones that control our metabolism start to drop. This can make it harder to burn fat and easier to gain weight, especially around the middle." Dr. Balduzzi adds, "When we're in our forties, fifties, and sixties, we typically burn around 200 to 350 less calories per day than when we did when we were in our twenties."

Neglecting the Impact of Stress

Hands of a woman playing with nails in stressShutterstock

Stress plays a crucial role in weight gain. Digby notes, "Our stress levels often go up as we get older, with work and family responsibilities. More stress can lead to more belly fat." Managing stress is crucial for successful weight loss after 40.

Overlooking the Emotional Aspects of Eating

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Digby emphasizes the importance of understanding emotional eating. "Food isn't just fuel. It's tied to our feelings," she explains. "If we don't deal with the emotional side of eating, we'll keep regaining weight no matter what diet we try." Becoming aware of why you eat and finding healthier ways to cope with emotions is crucial.

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

Pursuing Unsustainable Weight Loss Methods

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Both Digby and Dr. Balduzzi stress the importance of sustainable approaches. Digby states, "If you can't see yourself doing something forever, it won't lead to long-term results." Dr. Balduzzi echoes this: "We don't just want to lose 10 pounds and regain it all back."

Ignoring the Importance of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Dr. Balduzzi emphasizes the critical role of sleep in weight loss: "Sleep is like the master clock that controls all of our main weight loss hormones, controls cortisol, controls insulin, controls thyroid hormone. When we're not getting enough sleep, we're basically shooting ourselves in the foot when it comes to our weight loss efforts."

Overcomplicating Weight Loss Strategies

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Dy Ann Parham advocates for simplicity in weight loss approaches. She says, "Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart. You'll be absolutely amazed at how simple this lifestyle can be." Focus on whole, nutritious foods and consistent, enjoyable physical activity rather than complex diet plans.

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

Work With Your Body

Mature woman workout before fitness training session at home.Shutterstock

Avoiding these common mistakes can help women over 40 achieve lasting weight loss. It's about working with your body's changes, not against them. As Digby concludes, "When you eat and move in ways that suit your body, especially as you age, losing weight becomes much easier." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

Exercise,And,Healthy,Diet,Concept.,Senior,Woman,With,Fitball,Eating
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Alek Korab
By Alek KorabOct 21, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Struggling to lose weight after 40? You're not alone. Many women find that strategies that worked in their younger years become less effective as they age. Weight loss expertLouise Digby, Dr. Anthony Balduzzi, founder of The Fit Mother Project and mindset coachDy Ann Parham, share insights on avoiding common mistakes. Here are ten weight loss errors you might be making and how to fix them.

Following Fad Diets

Product for Whole 30 diet. Healthy foodShutterstock

Fad diets like keto or very low-calorie plans promise quick results but aren't sustainable. Digby explains in her video, "When you cut out whole food groups, you're not giving your body all the nutrients it needs." She adds, "Carbs aren't all bad. Your body needs them for energy, brain function, and keeping your metabolism healthy."

Extreme Calorie Restriction

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

Drastically cutting calories can backfire. Digby warns, "When you don't eat enough, your body slows down to save energy." This makes it harder to lose weight later on. "When you start eating normally again, your body stores extra calories as fat, so you often gain the weight back," she says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Relying on Detoxes and Cleanses

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

Detoxes and cleanses might sound appealing, but they can do more harm than good. Digby explains, "These programs often promise quick results, making you feel lighter and more energized. But they usually just make you lose water and muscle, not fat." These plans often cut out important foods and don't give your body enough calories, slowing down your metabolism.

Over-Exercising

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Many women think more exercise is always better, but Digby disagrees: "When you exercise too hard, your body makes more stress hormones. This can make you gain weight, especially around your belly." Dr. Balduzzi adds, "Women in their forties, fifties, and sixties need to lift weights. It is perhaps the single most effective kind of exercise."

Ignoring Age-Related Body Changes

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Our bodies change significantly after 40. Digby points out, "Hormones that control our metabolism start to drop. This can make it harder to burn fat and easier to gain weight, especially around the middle." Dr. Balduzzi adds, "When we're in our forties, fifties, and sixties, we typically burn around 200 to 350 less calories per day than when we did when we were in our twenties."

Neglecting the Impact of Stress

Hands of a woman playing with nails in stressShutterstock

Stress plays a crucial role in weight gain. Digby notes, "Our stress levels often go up as we get older, with work and family responsibilities. More stress can lead to more belly fat." Managing stress is crucial for successful weight loss after 40.

Overlooking the Emotional Aspects of Eating

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Digby emphasizes the importance of understanding emotional eating. "Food isn't just fuel. It's tied to our feelings," she explains. "If we don't deal with the emotional side of eating, we'll keep regaining weight no matter what diet we try." Becoming aware of why you eat and finding healthier ways to cope with emotions is crucial.

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

Pursuing Unsustainable Weight Loss Methods

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Both Digby and Dr. Balduzzi stress the importance of sustainable approaches. Digby states, "If you can't see yourself doing something forever, it won't lead to long-term results." Dr. Balduzzi echoes this: "We don't just want to lose 10 pounds and regain it all back."

Ignoring the Importance of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Dr. Balduzzi emphasizes the critical role of sleep in weight loss: "Sleep is like the master clock that controls all of our main weight loss hormones, controls cortisol, controls insulin, controls thyroid hormone. When we're not getting enough sleep, we're basically shooting ourselves in the foot when it comes to our weight loss efforts."

Overcomplicating Weight Loss Strategies

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Dy Ann Parham advocates for simplicity in weight loss approaches. She says, "Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart. You'll be absolutely amazed at how simple this lifestyle can be." Focus on whole, nutritious foods and consistent, enjoyable physical activity rather than complex diet plans.

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

Work With Your Body

Mature woman workout before fitness training session at home.Shutterstock

Avoiding these common mistakes can help women over 40 achieve lasting weight loss. It's about working with your body's changes, not against them. As Digby concludes, "When you eat and move in ways that suit your body, especially as you age, losing weight becomes much easier." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

She Dropped 40 Lbs When She Stopped Making These 5 Mistakes

Stella Q Rivers stellaqrivers
copyright stellaqrivers/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with stubborn fat that won't budge despite your best efforts? You're not alone. After 40, hormonal changes and decreased muscle mass can make fat loss particularly challenging. However, according to experts, common mistakes might be holding you back more than age itself.

JJ Virgin, a triple-board certified nutrition expert and four-time best-selling author, and Annette Snyder, MS, RD, CSOWM, a Certified Specialist in Obesity and Weight Management, reveal the seven critical mistakes preventing women over 40 from achieving their body composition goals.

Mistake 1: Focusing Only on Weight Loss

"Stop trying to lose weight," JJ Virgin says in her recent post. "If your sole focus was to lose weight, what should you do? You should fast as much as possible, eat as little as possible, and move as little as possible."

This approach destroys metabolism and muscle mass. Instead, focus on body composition - the ratio of fat to muscle. As Snyder explains, "A safe and sustainable rate of fat loss is 0.5-2 pounds per week while maintaining muscle mass."

How to Track Progress the Right Way

"What we measure and monitor, we can improve," says Virgin. She recommends using a combination of methods:

  • Weekly waist and hip measurements
  • Progress photos from multiple angles
  • Body composition measurements
  • Strength improvements in key exercises
  • Energy levels and recovery time.

Mistake 2: Starting Your Day Wrong

Virgin warns against the common breakfast mistake of having "a skinny latte and muffin." This combination can contain as much sugar as two hostess cupcakes, setting you up for blood sugar crashes and increased hunger. Instead, prioritize protein at breakfast, aiming for 25-30 grams to stabilize blood sugar and preserve muscle mass.

Building a Better Breakfast

Virgin shares her go-to morning routine: "I do breakfast around two hours after waking up. Start with meditation, maybe a cold plunge, then a protein-rich breakfast." She recommends:

  • Protein smoothies with clean protein powder and collagen
  • Greek-style yogurt with added protein (if dairy-tolerant)
  • Eggs with vegetables and healthy fats
  • Adding essential amino acids for extra muscle protection.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Mistake 3: Avoiding Strength Training

"Forget aging gracefully. Age powerfully," Virgin declares. After 40, women can lose up to 1% muscle mass annually if not actively preventing it. More alarming is the 2-4% loss in strength and 6% loss in power. Snyder adds, "Resistance training is crucial for maintaining metabolic health and preventing age-related muscle loss."

Essential Exercises Every Woman Over 40 Needs

"Focus on functional movements that translate to real life," Virgin advises. She recommends these key exercises:

  • Squats (with or without weights)
  • Bent-over rows for upper body strength
  • Overhead presses for shoulder strength
  • Push-ups (modified as needed)
  • Pull-ups or assisted pull-ups for upper body

"These movements help maintain independence and functionality as we age," she explains.

Mistake 4: Not Tracking Body Composition

"We must know what your weight is made up of," Virgin emphasizes. Simply monitoring scale weight isn't enough. According to Snyder, "The Gold Standard for measuring body fat percentage is through a DEXA scan," though regular measurements and progress photos can also help track changes effectively.

Mistake 5: Insufficient Protein Intake

Most women drastically underestimate their protein needs. Virgin recommends 0.7 to 1 gram per pound of target body weight, eaten first at each meal. "When you eat protein first, research shows you make better food choices overall and maintain better blood sugar control," she explains.

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Smart Protein Strategies Throughout the Day

"Protein timing matters as much as total intake," Snyder explains. She recommends:

  • 25-30g protein every 3-4 hours
  • Protein-first approach at each meal
  • Post-workout protein within 30 minutes
  • Evening protein to support overnight muscle maintenance

Virgin adds, "If you're plant-based, aim for 40 grams per meal since plant proteins are typically less bioavailable."

Mistake 6: Inadequate Daily Movement

"Winners find ways," Virgin emphasizes regarding daily movement. Many women focus solely on structured exercise while remaining sedentary throughout the day. Aim for at least 8,000 steps daily, working up to 12,000 for optimal results. Remember, formal workouts can't completely offset a sedentary lifestyle.

Creating an Active Lifestyle

Virgin suggests these practical ways to increase daily movement:

  • Stand and pace during phone calls
  • Use a walking pad while working
  • Take stairs instead of elevators
  • Park farther from the entrances
  • Schedule walking meetings

"Movement doesn't need to be formal exercise," she emphasizes. "It's about finding ways to move throughout your entire day."

Mistake 7: Pursuing Quick Fixes

"Focusing on quick results usually entails either under-eating, overexercising or a combination of the two," warns Snyder. "This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset." Instead, focus on sustainable habits you can maintain long-term.

Building Sustainable Habits

Snyder recommends focusing on these key areas for long-term success:

  • Regular meal timing
  • Proper hydration (half your body weight in ounces daily)
  • Quality sleep (7-9 hours)
  • Stress management
  • Social support systems
  • "These foundational habits support all your other efforts," she explains.

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Your Action Plan for Success

Start implementing these changes gradually:

Week 1:

  • Track current habits and measurements
  • Begin protein-first approach at breakfast
  • Start daily step counting

Week 2:

  • Add basic strength training 2-3 times weekly
  • Increase daily movement
  • Focus on proper hydration

Week 3:

  • Optimize protein at all meals
  • Add more challenging exercises
  • Implement stress management strategies

Remember: sustainable transformation takes time. While drastic measures might show quick results, they often lead to rebound weight gain and metabolic damage. By avoiding these seven common mistakes and implementing the suggested solutions, you can achieve lasting results at any age.

Track these key metrics for success:

  • Daily protein intake
  • Weekly strength training sessions
  • Daily step count
  • Body measurements (not just weight)
  • Energy levels and recovery
  • Sleep quality and duration
  • Stress levels

The path to lasting body composition change after 40 isn't about quick fixes or extreme measures. It's about building sustainable habits while avoiding common pitfalls that can derail your progress. Start implementing these changes today for a stronger, leaner tomorrow. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

May_Tom_RD2
Copyright May Tom RD/YouTube
Christopher Roback
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.

Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,HomeShutterstock

"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.Shutterstock

"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 15lbs After Fixing These 5 Mistakes

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/Instagram
Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you making protein mistakes keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post she reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.

These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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