Why You Aren’t Losing Weight: What to do.

Dear Friend,

Losing weight in midlife can feel like an uphill battle, even when you’re eating well and exercising regularly. If the scale isn’t budging despite your best efforts, you’re not alone. Several factors unique to this stage of life can make weight loss more challenging. Let’s explore six common reasons why women in midlife struggle to lose weight and what you can do to overcome them.

1. Hormonal Changes

As we enter menopause, declining estrogen levels can lead to weight gain, particularly around the abdomen. This also impacts how our bodies store fat and metabolize muscle, making weight management more difficult.

What to Do: Focus on balanced meals with 30 to 40 grams of protein, healthy fats, vegetables, and fiber. Engage in regular physical activity, including strength training, to support muscle mass and metabolism. Try increasing your daily steps by 1,000 to 2,000.

2. Muscle Loss

Starting as early as our 30s, we begin to lose muscle mass—a process that accelerates with age. Muscle burns more calories than fat, even at rest, so as muscle mass decreases, so does our resting metabolic rate, making weight loss harder.

What to Do: Incorporate resistance training into your routine two to three times per week. Prioritize protein at every meal to support muscle repair and growth.

3. Stress and Sleep

Midlife often brings increased stress, which can lead to elevated cortisol levels, promoting fat storage, particularly around the belly. Poor sleep quality can also disrupt hunger-regulating hormones, leading to increased cravings.

What to Do: Practice stress-reduction techniques like deep breathing, meditation, or yoga. Prioritize sleep by establishing a relaxing bedtime routine and aiming for 7-9 hours of quality sleep per night.

4. Mindless Eating and Portion Control

It’s easy to underestimate portion sizes or eat mindlessly, especially when distracted by screens or multitasking. This can lead to consuming more calories than your body needs, stalling weight loss efforts.

What to Do: Be mindful when eating and prepare meals at home to control portion sizes and ingredients. Use your hands as a guide for portion sizes: one fist for protein, two open hands for vegetables, one to two thumbs for healthy fats, and one palm for starchy carbs.

5. Gut Health

Your gut health plays a crucial role in weight management. An imbalanced gut microbiome can interfere with digestion and fat storage, making weight loss more challenging.

What to Do: Increase your intake of prebiotic-rich foods like vegetables, fruits, and whole grains. Incorporate fermented foods like yogurt, kimchi, or sauerkraut into your diet for a natural source of probiotics. Consider taking a women’s probiotic supplement.

6. Medications

Certain medications commonly prescribed during midlife, such as those for blood pressure or mood disorders, can cause weight gain or make it more difficult to lose weight.

What to Do: If you suspect your medication is affecting your weight, consult your healthcare provider about possible adjustments. Continue focusing on a balanced diet and regular exercise to mitigate weight-related side effects.

Weight loss in midlife may be more challenging due to these factors, but it’s not impossible. By understanding these challenges and adopting strategies to address them, you can take control of your health and achieve your weight loss goals. Progress might be slower, but consistency and patience are key. Studies show lasting weight loss comes when you lose 1% of your body weight weekly or 10% in six months. 

You’ve got this!