As you get older, you may start to notice that it seems harder to lose weight than it was in your younger years. You do all the same techniques, diets, or workouts that gave you results before, but you still struggle to lose weight. It seems your progress plateaus now.

Some of this is due to changes in the body over time after menopause. During this time, your body and hormones change a lot more than they may have in a long time. Still, you are determined to stay in the best shape and, most importantly, healthy.

Still, you wonder,  “Why can’t I lose weight no matter what I do? What am I doing wrong?”

In this article, I’ll share 10 things to do if you’re struggling to lose weight and how to not fixate on the number on the scale as your only measure of progress.

First, we need to understand how medical issues can make it hard to lose weight. Here are some of the most common conditions that can have you struggling to lose weight.

Chronic stress. When you live with anxiety, stress, or depression, your body produces more hormone cortisol. This makes your body more likely to store fat, especially around the waist. That’s the type of weight gain that increases your risk of heart disease, diabetes, and stroke. 

Hypothyroidism. If your thyroid is underactive, your body may not produce enough thyroid hormone to help burn stored fat. As a result, your metabolism is slower, and you will store more fat than you burn — especially if you’re not physically active.

Hormonal changes in women. Weight gain during menopause is one of the most unwanted and frustrating side effects of menopause.  The ovaries produce both progesterone and estrogen, but those hormone levels drop during menopause. Your body is now more sensitive to carbohydrates and fluctuating blood sugar levels. The body uses protein less effectively than before, and building and maintaining muscle is harder.

Your body composition starts to change, and many women begin to gain weight around the midsection. The recommended 150 minutes of exercise per week is no longer enough to maintain weight.

Here are 10 reasons why you’re struggling to lose weight

1. You don’t vary your workouts.

For years, we thought doing more cardio was the best way to lose weight and get over a plateau. Women spend hours on the elliptical or running to get leaner, lose weight, or stay in shape.

If you’re stuck in an exercise routine where you do the same thing every day, you no longer see the results you want. Doing the same thing every day affects your motivation, and your body is no longer responding to the workouts. 

It’s important to regularly change what you do (ex., Pilates, resistance training, cardio). I recommend every 6 weeks to change up the order of exercises, intensity, or equipment you use. Instead of weights, use resistance bands. Or, instead of walking, make it a run/walk to shake things up!

Strength training is key for losing weight and body fat, gaining overall strength, and increasing a sluggish metabolism. A combination of cardio and resistance training will help you lose weight quicker and lean out more than cardio alone. 

2. Setting unrealistic weight loss goals.

Staying patient and being consistent daily is the hardest part of your weight loss journey. From my experience working with clients for over 30 years, I’ve seen firsthand our bodies respond differently to each person. I’m often asked, “How much weight can I expect to lose in x amount of time?” and my answer always is that it depends! It depends on factors like your lifestyle, stress levels, sleep, and body type because no one person is alike. What worked for your friend may not work for you. and vice versa.

A healthy goal for weight loss is to go at a pace of losing 0.5 lbs per week. This means you are not starving yourself or are on a liquid diet depriving yourself.  However, weight loss results vary for each person.

First, your body will lose water. Next, you want to make sure that your body doesn’t use your hard-earned muscles for energy and burn body fat instead.

This is where Intermittent Fasting may help you burn fat as you work out in a fasted state. You can learn more about how Intermittent Fasting can help you when you’re struggling to lose weight in my blog post: 5 AMAZING WAYS INTERMITTENT FASTING HELPS YOU IN MIDLIFE.

Finally, you’ll start losing weight. Do this gradually because you’ll want to keep and maintain your hard earn weightloss. Fad diets are popular because they promise quick weight loss results, but they are never sustainable. Most people regain all the weight when they stop the diet! You need to create a lifestyle that you can realistically maintain if you want to keep the weight off. When you stay consistent with your workouts and nutrition strategies, you’ll find that you might lose a few pounds and lean out over time. 

3. You’re not eating enough protein.

Most women tend to under-eat protein. Protein is an essential building block for your bones, muscles, and cartilage and is critical in fueling your energy. Incorporating more protein into your meals can boost your metabolism and regulate the appetite-producing hormone Grehlin, and it’s the single most important nutrient for weight loss as well! Protein keeps you full longer and reduces the impact of sarcopenia (age-related muscle wasting).

Eat high-quality protein like chicken, fish, eggs, beans, tofu, eggs, nuts, seeds, beans, and lentils, or add whey protein powder to a shake. Experts suggest that women over 50 eat 1 to 1.5 grams of protein per kilogram of body weight (1 kg = 2.2 pounds) per day. For instance, if you weigh 140 pounds, you’ll need at least 0.63 grams of protein per day.  

Always make sure to eat protein with every meal, whether plant or animal-based. It is essential to a healthy weight loss journey!

4. You’re eating calorie-dense foods, not enough whole foods.

Not all foods are created equal. Some are calorie-dense and not nutrient-dense (pizza, fries, chips, cupcakes). Basically, all processed foods fall under this category. Eating quick processed snacks on the run or ordering in because you didn’t meal plan ahead of time can backfire, especially on the weekends when we feel like relaxing. Calorie-dense foods don’t pack any nutrition, just unhealthy fats and extra calories.

Instead, choose to eat more nutrient-dense foods like vegetables, whole grains, nuts, seeds, and lean proteins. These foods are essential for your health and energy and help you lose weight and body fat. 

5. You’re drinking too much alcohol.

Drinking alcohol in moderate to excessive amounts can sabotage your efforts to lose weight. Alcohol (including beer and wine) is a refined carbohydrate, similar to sugar, candy, and white flour. Besides adding calories, alcohol may raise blood sugar and insulin levels, contributing to weight gain.  Moderate alcohol use is defined as 5 fluid ounces of wine, which is approximately one drink a day for women. Drinking even less frequently is ideal for weight loss. 

Instead, try to opt for sparkling water with lime as a refreshing drink to substitute for alcohol if you are struggling to lose weight and want optimal results. 

6. You are rewarding yourself.

Do you feel you deserve a treat or a break after each milestone you accomplish? Always finding a reason to give in to your cravings or miss your workout can crush your weight and fat loss goals and actually set you back. 

Instead, follow a program with a fun exercise program you enjoy or meals that are easy and quick to prepare instead of spending hours in the kitchen. Start with baby steps and take a small action every day to feel overextended or deprived. 

This way, they become a habit rather than a “have to do” on your list!

7. You’re not getting enough sleep.

During perimenopause and menopause, we know how difficult it is to get 7 – 9 hours of sleep at night, and many of us can’t even stay asleep that long. You’ll notice that lack of sleep can affect your exercise performance. It also slows down your metabolism, increases appetite, and makes you more likely to give in to cravings. 

So why isn’t it best to grab a snack in the afternoon when you feel your energy levels dropping? This will cause you to have a fluctuation in your insulin levels, which makes you even more tired. Sleep has also been shown to increase the hormone Ghrelin, which stimulates your appetite and has you reach for snacks more often than not. Not getting consistent and restful sleep will hinder your weight and fat loss progress. 

Focus on your sleep hygiene by turning off any blue light (phones, computers, TV) one hour before sleep, take time to relax, take a relaxing shower, write in your journal, or enjoy a cup of herbal tea before bed. De-stress before you go to bed, and don’t take your stress to bed with you. 

8. You’re eating too little.

Everyone has a set amount of calories or energy they need each day to stay alive. Eating too much food causes weight gain, but eating too little can also hinder your weight loss efforts and lead to nutritional deficiencies. Your body is protecting itself in times of starvation (your body’s natural response to long-term calorie restrictions), causing your metabolism to slow down and store any food you digest as fat.

Some common signs of eating too little are:

• You’re thinking about food all the time. You’re obsessing over what your next snack or meal will be.

• You’re tired but can’t sleep because your stomach growls at wanting to eat!

• You’re tired and “hangry” all the time. Your blood sugar levels drop, and you’ll feel tired and fatigued if you don’t eat anything.

Staying away from fad diets and the promise of fewer calories gives you the weight loss you crave. Instead, eat a well-balanced meal, cook more at home, and eat more vegetables, focusing on long-term health and energy.

9. You’re not drinking enough water.

Water can be super helpful for weight and fat loss. It has no calories, helps you burn more calories, and reduces your appetite before a meal and throughout the day. Water helps your body to stay hydrated as well as your skin. The authorities recommend drinking 8, 8 oz glasses of water (2 liters) daily, but that’s a random number. I have found that drinking 11 – 15 glasses of water carbonated water, herbal tea, or other non-caloric drinks has helped me lose body fat since I started Intermittent Fasting. (my 60-day IF fasting experiment).

10. You’re not tracking your progress.

Tracking your progress is essential to reaching a specific goal. Start a journal where you log all your workouts, the foods you eat, the amounts of water you drink, your stress levels, and how you feel overall. 

Taking progress pictures could be a good way to see if your body is changing. Even better, use a measuring tape and measure your hips, waist, chest, and upper arms once per month to see the specific changes in your body composition. 

Just stepping on the scale is not enough to track your progress because you may hold water or be constipated, which can change how much you weigh by up to 5 lbs! I believe that it is essential to keep a journal or tracker to record your meals and exercises, stress, sleep, and other factors mentioned today to know exactly what works and what you need to focus on, particularly when you are struggling to lose weight. 

IF YOU WANT TO KNOW MORE ABOUT HOW TO SPECIFICALLY TRACK YOUR PROGRESS GO TO: 5 WAYS TO MEASURE YOUR FITNESS PROGRESS.

Too often, weight loss goals stem from the desire to look like a small version of what society or social media deems “acceptable.” It’s time to recognize that we are all different, unique, and not supposed to look the same. We are all beautiful and unique in our own skin!

Your weight alone is NOT a reliable indicator of health and fitness. Instead of going on another unsuccessful and frustrating diet or the hunt for the “perfect body” and weight – opt for eating more vegetables, cooking more at home, making exercise a habit, and focusing on good sleep, among other things. 

Use the methods I mentioned earlier and check in with yourself on how you feel. Are you more energized and ready to take on the world? Feel fit enough to go hiking or make sprints with the grandkids? Choose to focus on achieving a more positive, long-lasting, and health-promoting lifestyle instead of the number on the scale, and you’ll feel so much more fulfilled!

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