Why weight loss resolutions often fail? And what to do instead.
Every January, many women set the same goal: lose weight.
Yet for women over 35 — especially mums and those in peri-menopause — weight loss often feels slower, harder, and more frustrating than ever before.
If you’re eating well, staying active, and still not seeing results, this isn’t a motivation problem. It’s a physiological one.
Why weight loss changes for women
As women move through their late 30s and 40s, several factors impact weight loss:
* Hormonal fluctuations affect fat storage and appetite regulation
* Declining oestrogen reduces insulin sensitivity
* Loss of muscle mass slows metabolic rate
* Chronic stress and poor sleep increase cortisol, encouraging fat storage
Add in the mental load of motherhood and years of dieting, and the body often becomes resistant to traditional weight loss methods.
Why traditional New Year resolutions don’t work anymore?
Most New Year weight loss plans focus on:
* Cutting calories
* Exercising more
* Eliminating food groups
While these approaches may work short-term, they often:
* Increase stress hormones
* Reduce muscle mass which slows your metabolism further
* Disrupt energy and mood
* Lead to burnout and rebound weight gain
A smarter approach to weight loss
Instead of pushing harder, weight loss becomes more achievable when you support the body.
This includes:
* Eating enough to fuel metabolism
* Preserving muscle mass
* Balancing blood sugar levels
* Reducing stress and improving sleep
Weight loss at this stage is about consistency, not intensity.
5 Nutrition Habits that support weight loss
1. Avoid under-eating during the day
Skipping meals or under-eating during the day (especially protein), not only increases cortisol and blood sugar swings, but drives cravings and hunger in the evening when we should be eating our smallest meal. This can lead to un-wanted weight gain and prevent you from reaching those weight loss goals.
2. Prioritise Protein at every meal
Protein supports muscle, metabolism, and keeps blood sugars steady — especially important in peri-menopause. Reaching your daily protein requirements each day is key to successful weight loss.
3. Increase Fibre slowly
Vegetables, seeds, whole-grains like basmati rice, quinoa and legumes, not only feed your gut bacteria, reducing bloating and improving digestion. But they also help keep you full, supporting appetite regulation and weight loss.
4. Hydrate on waking, especially before caffeine
Dehydration worsens energy crashes and can drive our hunger, causing over eating. Aim to drink 500mL of water on waking before any food or caffeine.
5. Support stress as much as food
Chronic stress can stall weight loss even with “perfect” nutrition. Stress management techniques like exercise, walking, breath work and meditation are often the missing link in achieving long term weight loss.
Rethinking weight loss goals in the New Year
Instead of asking: “How can I lose weight faster?”
Try asking: “How can I support my body to feel safe, nourished and balanced?”
Weight loss is most successful when it’s approached with understanding — not punishment.
Ready for personalised support?
If you’re tired of starting over every January, personalised nutrition can help you:
* Lose weight sustainably
* Support hormonal changes
* Improve energy and confidence
* Feel in control of food again
Interested to find out more about personalised nutrition for you?
Don’t forget the take advantage of the Free Discovery Calls available for all new clients. You can book this via the Bookings page here or contact me directly to organise a time.
