10 Weight Loss Mistakes You Need to Stop Making

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

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"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

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"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

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"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

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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

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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

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"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

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"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

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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

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"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

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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

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"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

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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

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"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.

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

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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

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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.

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Relying on Detoxes and Cleanses

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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

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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

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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

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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

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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.

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Pursuing Unsustainable Weight Loss Methods

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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

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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

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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.

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Work With Your Body

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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.