Why Sustainable Habits Matter, Especially for Women Over 40
Every year, as January rolls around, the promises of rapid weight loss flood our feeds. Ads tell us we can “lose 20 pounds in 8 weeks” with prepackaged fuelings or restrictive eating plans to drop weight quickly. For women over 40, these quick fixes can feel incredibly tempting when hormones and midlife changes make weight management more challenging.
However, as someone who works with women over 40 and has been studying the science of weight loss, hormones, gut health, and sustainable nutrition through my certification program and continuing education, I’ve seen the actual cost of these approaches. It’s heartbreaking. I feel for the women who get suckered into it, full of hope.
These quick-fix diets and programs aren’t just ineffective in the long term; they often do more harm than good.
They leave women feeling exhausted, frustrated, and, worst of all, blaming themselves when the weight comes back.
It’s not your fault.
The problem isn’t you. It’s the false promises and unsustainable methods being marketed to you. Let’s dive into why these approaches don’t work and how a better, more compassionate path forward is possible.
The Hidden Costs of Rapid Weight Loss
Let’s get one thing straight: losing weight quickly is possible. But the cost? Most women feel miserable in the process. The programs that promise quick results often involve extreme calorie restrictions, unbalanced diets, or rigid rules that don’t fit real life.
I’ve heard the stories over and over from the women I work with:
“I lost the weight, but I had no energy to get through the day.”
“I stuck to the plan, but I had no idea what to do when it ended. The weight came back so fast.”
“I felt deprived and burned out and I hated how it made me feel.”
The truth is, these programs don’t address the root causes of weight gain. According to a physical trainer quoted in the New York Post, quick fixes like these rarely work long-term because they don’t teach sustainable habits or support overall health.
The Role of Hormones After 40
As we age, our bodies change…and so do the rules of weight management. For women over 40, hormones like estrogen, cortisol, and insulin play a massive role in how our bodies store fat, regulate energy, and process food.
Here’s what’s happening behind the scenes:
• Estrogen levels drop, leading to slower metabolism and fat redistribution, especially around the belly.
• Cortisol spikes from stress or restrictive dieting, which can cause your body to hold onto fat, particularly in the midsection.
• Insulin resistance increases, making it harder for your body to process sugar and burn fat efficiently.
I’ve seen frustrated clients come to me, saying, “I used to lose weight so easily—what’s wrong with me now?” The answer is nothing is wrong with you. What’s wrong is that traditional weight loss programs don’t consider hormonal shifts. Worse, restrictive diets can throw hormones even further out of balance, leading to fatigue, sleep issues, and more weight gain in the long run.
Why Past Approaches Haven’t Worked
If you’ve ever felt like a failure after trying to lose weight, let me assure you: it wasn’t your fault.
The problem is the approaches you’ve been sold. Quick fixes and fad diets focus on surface-level changes, not the deep-rooted habits that create lasting results. Research published in Diabetic Medicine confirms that small, sustainable shifts are far more effective than drastic overhauls.
One of my clients, Chandra, shared her experience:
“I was on a program where meals were delivered, and I didn’t have to think about what to eat. I lost weight and felt great while it lasted. But when my subscription ended, I realized I hadn’t learned anything about how to keep the weight off. So, what do you think happened? I gained all the weight back.”
This is the difference in what I teach my private clients. Weight loss is about more than just following a program…it’s about learning the skills and habits that allow you to maintain your results permanently.
A Better Way Forward
So, what’s the solution? It starts with rejecting the idea that weight loss has to be fast or extreme. Instead, focus on building habits that align with your body, your lifestyle, and your long-term goals.
Take Mimi, for example. When she came to me, she was stuck in a cycle of yo-yo dieting and was tired of trying every quick fix under the sun. She wanted to lose weight, clear her skin, fix her gut issues, and sleep better. Like many women, she thought the answer was jumping straight into another caloric deficit…just like all the diets she had tried before.
But I knew her body wasn’t ready for it.
Mimi was skeptical and fought against my approach. She questioned why I wouldn’t put her in a deficit right away.
I told her plainly: “I can’t, in good conscience, do that. After years of chronic dieting, your metabolism and hormones need time to recover. If we skip that step, we’re only setting you up for more frustration, and I refuse to do that to you…or any client.”
I was prepared to lose Mimi as a client because I couldn’t compromise my integrity or her health. I told her, “I won’t give you a harmful plan just to make you happy. My approach is slower, but it’s backed by science…and it works.”
Thankfully, Mimi trusted the process. We spent time restoring her body, focusing on nourishing meals, improving her gut health, and balancing her hormones. She started noticing changes…her digestion improved, her skin cleared up, and she finally slept better.
Today, Mimi is not only healthier but also more confident than ever. She’s reached a point where her body works with her, not against her. And the best part? She knows she’ll never have to return to the cycle of yo-yo dieting again.
Why This Matters
I want you to know that it’s not too late to feel amazing in your body again. You don’t have to suffer through restrictive diets or settle for feeling out of control.
Real change doesn’t come from quick fixes. It comes from understanding your body, building habits that stick, and giving yourself grace along the way.
This year, let’s do things differently. Let’s focus on progress, not perfection, and create a system that works for you—for life.
Sources
2. Why Does Menopause Make Losing Weight Harder? (Verywell Health)
3. Weight loss: The real reasons the pounds creep back on (The Times)
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