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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.

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

Avoid these common errors sabotaging your results after 40.

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
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
Nutrition & Diet

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.

proteincardiosustainable weight losswalkingweight loss

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Nutrition & Diet

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

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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

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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.

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

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

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

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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.

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

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

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

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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.

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.

Nutrition & Diet

5 Diet Mistakes That Block Fat Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothFeb 25, 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 prioritizing protein intake but not losing the weight you hoped to? You might be making a common – but fixable – mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post she reveals some diet faux pas you might be committing. “5 dieting traps that are stalling your fat loss and body recomp even though you are eating high protein,” she writes. After revealing each “trap,” she goes on to suggest what to do instead.

Hitting a Protein Target Without Considering Quality or Distribution

Her first trap? Hitting a protein target without considering quality or distribution. “Simply consuming ‘enough’ protein isn’t doing it. The quality, density, & timing of protein intake directly impact muscle retention & satiety,” she says.

What to Do Instead

The solution? “Choose quality proteins & distribute protein intake more evenly across meals to stimulate muscle synthesis multiple times per day—not just at dinner,” she writes.

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

Setting Calories Too Low

The next mistake is setting calories too low. “Severe calorie restriction reduces total daily energy expenditure (TDEE). Your body compensates by decreasing how much you move & making you more energy-efficient, which slows fat loss,” she says.

What to Do Instead

The solution? “Keep your deficit modest—just below maintenance,” she recommends. “Prioritize protein & fiber to increase the thermic effect of food (TEF) & satiety. Increase daily movement like walking to support TDEE rather than reducing ‘calories in’ even further.”

Overemphasizing Protein While Neglecting Fiber & Carbs

Mistake three is overemphasizing protein while neglecting fiber and carbs. “Protein is just one part of the satiety equation. A high-protein diet without fiber-rich carbohydrates can slow digestion, impact gut health, and leave you feeling ravenous,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

What to Do Instead

Make sure you are balancing macros. “Ensure you’re including fiber from fruits, vegetables, & starches at every meal to support digestion, blood sugar control, & satiety,” she suggests.

Unrealistic Expectations

Another mistake is setting unrealistic expectations. “Fat loss takes time. If you’ve ever lost 5 lbs in a week on keto, it was likely water weight, not body fat. Quick results aren’t sustainable, & constant weight fluctuations can be discouraging,” she writes.

What to Do Instead

Her solution? “Shift focus from short-term outcomes to long-term consistency. Instead of chasing the scale, prioritize the behaviors that create fat loss—training, nutrition, & recovery,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chronic Dieting

Her last mistake is chronic dieting. “Constantly being in a deficit can lead to metabolic adaptation, lack of nutrients, hormonal problems, and a higher risk of binge-restrict cycles,” she points out.

What to Do Instead

She has a solution to the problem. “Periodize your deficit,” she suggests. “Include diet breaks & consider calorie cycling to avoid diet fatigue and promote long-term adherence.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

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.
See Full Bio
Follow:

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

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

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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.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
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By Leah GrothMar 11, 2025
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Are you doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

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

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

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Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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By Leah GrothMar 10, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

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“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

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The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. 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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