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6 Metabolism Mistakes Making Women Over 40 Gain Weight

Stop sabotaging your metabolism with these science-backed morning fixes.

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
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If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.


Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

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

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

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

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Many women over 40 struggle with fat loss, often falling into habits that hinder their progress. Experts like JJ Virgin, celebrity nutritionist and Fitness Hall of Famer, and Dy Ann Parham, a 57-year-old Mindset Coach, have identified key mistakes that women in this age group frequently make. Each of them offers simple yet effective strategies to help women over 40 navigate their fitness journey, avoid common pitfalls, and achieve long-term success. Here’s what they have to say.


1. Not Lifting Heavy Enough

"Whatever is heavy for you. You want to lift the heaviest weight you can in good form," says JJ Virgin in her popular video. She emphasizes the importance of challenging yourself with weights, explaining that it's crucial for improving bone density and boosting metabolism.

Virgin debunks the myth that heavy lifting leads to bulkiness in women: "Do you know how much you have to lift and how long and how hard you have to lift to really put on muscle? You're lucky if you can put on one to two pounds of muscle a month."

2. Inadequate Protein Intake

"I say to eat protein first, and that's because I want to ensure that you're getting what you need," Virgin states in her video. She recommends aiming for one gram of protein per pound of target body weight and suggests incorporating essential amino acids as a supplement.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

3. Focusing on Weight Loss Instead of Fat Loss

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

Virgin stresses the importance of body composition over mere weight: "If I could change things, I would make it so that we never used scales, that we only used body composition scales." She recommends using impedance scales at home to track changes in fat mass and fat-free mass over time.

4. Neglecting Recovery

"This is really important for women over 40," Virgin cautions in her video. She suggests monitoring your heart rate variability (HRV) and resting heart rate to gauge your recovery status. "Listen to your body here. Don't push it on that day that you might go. Everything feels a little achy. I just feel a little bit tired. Maybe that's the day to take a long walk or go do some restorative yoga."=

RELATED:Top 5 Foods to Lose Belly Fat

5. Overlooking Creatine Supplementation

Virgin, in her video, admits she previously overlooked creatine's benefits for women: "I now know that it is probably the number one supplement for women over 40. It helps with muscle strength, bone health, cognitive health, even skin wrinkles."

6. You Don’t Consider Intermittent Fasting

Dy Ann Parham advocates for intermittent fasting as an effective strategy for women over 50. She shares, "I have been teaching intermittent fasting as a lifestyle approach now for almost eight years."

Parham recommends a 20-hour "clean" fast: "It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight." She explains that this approach helps regulate insulin and utilize stored glycogen.

However, Parham warns about common mistakes: "So many women are practicing intermittent fasting and they're still like, 'Why am I not losing weight?'" She advises keeping it simple and avoiding complications during the fasting window.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

Aging Is a Privilege

Parham and JJ Virgin stress the need for a simple and consistent approach to losing fat. By steering clear of common mistakes and sticking to proven methods, women over 40 can reach their fitness goals and boost their overall health. As Parham puts it, “Aging is a privilege, but aging powerfully is a choice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.


Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

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

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

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

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

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 struggling with fat loss? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent Instagram video, she shares the most common things you might be doing wrong that are keeping you from losing weight. “If you’re eating ‘healthy’ but your body won’t seem to drop the fat you want, these are the most common mistakes I see,” she writes, launching into the seven biggest fat loss mistakes that people make.


Eating Too Much

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

Eating too much is the first mistake. “This one seems obvious, but it’s what I see most looking at new clients' food logs. Foods you think are healthy, you can still overeat, like mindless snacking on pecans, which can really add calories. Also, things like sauces & dressing are most underestimated. I’ve seen a 1000-calorie salad on a client’s log,” she writes in her post.

Drinking Calories

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

Next is drinking your calories. “Your morning latte, energy drinks, alcohol & even ‘healthy’ meal replacement shakes are on this list. Most are high in sugars & extra calories. Also, the very act of chewing & digesting solid food burns more calories than drinking & helps your brain register that you have taken in calories, so you don’t want more soon after,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

Not Eating Enough Protein

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Not eating enough protein is another major mistake. “Protein over all else makes you feel full at meals, digesting it actually burns calories, it increases your metabolism & leads to overall decreased calorie consumption,” she writes.

Not Managing Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Another common mistake? Melissa reveals that she is not managing stress. ”Constant stress makes your body produce a hormone, cortisol. This hormone increases the storage of body fat if it’s not controlled,” she says.

Lack of Sleep and Rest

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Lack of sleep and rest can be keeping you from burning fat, she claims. “Just like above, lack of sleep & rest raise cortisol levels & cause insulin sensitivity to decrease. This means that your body is more likely to store fat & not get the recovery it needs to burn fat,” Melissa says.

Lack of Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Are you hydrating enough? Lack of water could be making you hold onto fat. “Your body requires water for all of its metabolic processes & functions. Lack of water slows metabolism, hinders its ability to get rid of waste, and you will think you are hungry when really…you’re thirsty,” she writes.

Too Much Cardio

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

You might think that all the cardio you are doing is helping you burn fat. However, according to Melissa, it could be the opposite. “Daily high-intensity cardio causes overproduction of cortisol, inflammation & fatigue. Which goes back to the not enough rest/recovery above!” she writes.

RELATED:8 Ways to Stop Hormones From Making You Store Fat

Bottom Line? Educate Yourself About the Science of Fat Loss

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“All of this used to be me! I thought I was doing everything right to lose fat, but it turns out I was making many mistakes above,” she says. “When you know the science behind fat loss, you can start putting your energy into what does matter & stop wasting time on what doesn’t.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”


Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

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Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

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See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.