The 5 Biggest Mistakes Women Over 50 Make When Trying to Lose Weight (And What to Do Instead)

April Hanna
Dec 11, 2025
15 min read

Updated: 6 days ago

You're doing everything right. So why isn't anything working?

You're eating less than you did at 40. You're walking every day. You've cut out dessert, bread, and anything remotely "bad."

And yet, the scale won't budge. Your jeans are tighter. Your energy is non-existent. And every time you catch your reflection, you wonder: What am I doing wrong?

Here's the truth that no one is telling you:

You're not doing anything wrong. You're just following advice that was never designed for your 50+ year-old body.

The weight loss "rules" you've been following? They were written for 30-year-olds with fast metabolisms and completely different hormonal profiles.

Your body has changed. The rules changed with it. But no one bothered to tell you.

After 20+ years of coaching women over 50, I've seen the same mistakes over and over again. Smart, capable, dedicated women spinning their wheels because they're following the wrong roadmap.

This is your new roadmap.

Mistake 1: Doing Too Much Cardio and Not Enough Strength Training

You walk every morning. Maybe you're on the elliptical for an hour. You're tracking your steps religiously, hitting 10,000 a day (or trying to).

You think: If I just move more, the weight will come off.

But here's what's actually happening:

Your body is losing muscle. And that's making everything worse.

Starting in your 30's, you lose 3-8% of your muscle mass per decade. By the time you hit 60, you've lost a significant portion of the muscle that powers your metabolism.

And cardio? Cardio doesn't rebuild that muscle. In fact, excessive cardio can actually accelerate muscle loss—especially if you're not eating enough protein (more on that in Mistake #2).

Less muscle means:

Slower metabolism (so you gain weight eating the same amount you always did)
Less calorie burn at rest (your body literally burns fewer calories just existing)
Weaker bones and joints (hello, knee pain and balance issues)
Lower energy levels (muscle is metabolically active tissue—it creates energy)
Harder time doing everyday tasks (carrying groceries, getting up from a chair, playing with grandkids)

Here's the hard truth: You can walk 10,000 steps every single day and still not lose weight. Because walking alone won't rebuild the muscle your body desperately needs.

Why This Happens:

You've been told your whole life that cardio is the key to weight loss.

"Just burn more calories than you eat!"

And yes, cardio burns calories in the moment. But it doesn't change your body composition. It doesn't build the metabolic engine (muscle) that keeps burning calories long after your workout is done.

Plus, as you age, your body gets really efficient at cardio. Your 50+ year-old body doesn't have to work as hard to walk a mile as it did when you were 40. So you're burning fewer calories for the same effort.

Meanwhile, you're losing muscle every single year. And that muscle loss is tanking your metabolism.

What to Do Instead:

Prioritize strength training 2-3 times per week, 30-40 minutes per session.

I know what you're thinking: "But April, I don't want to get bulky. I just want to lose weight."

Let me be very clear: You will not get bulky.

Women over 50 don't have the testosterone levels required to build massive muscles. What you WILL do is:

Rebuild lean muscle that revs your metabolism
Strengthen bones (reducing osteoporosis risk)
Improve balance and stability (reducing fall risk)
Increase functional strength (making daily life easier)
Change your body composition (looking leaner even if the scale doesn't move dramatically)
Burn more calories at rest (muscle is metabolically active—it burns calories 24/7)

What strength training looks like at 60+:

You don't need a gym membership or fancy equipment.

You need:

Simple 20-30 minute workouts
A select set of dumbbells

Cardio is great for heart health. But strength training is what changes your body composition, rebuilds your metabolism, and makes weight loss possible after 60.

Walk for enjoyment and cardiovascular health. But lift weights to transform your body.

Mistake 2: Not Eating Enough Protein

You're eating what you've always eaten. Toast for breakfast. Salad for lunch. Maybe some chicken at dinner.

You think you're eating "healthy." And you probably are.

But here's the problem: You're not eating nearly enough protein.

Most women over 50 are eating 40-60 grams of protein per day when they actually need 90-120 grams minimum.

That gap? It's destroying your results.

Here's why it matters...

Protein is not just for bodybuilders. It's essential for:

1. Maintaining and Building Muscle

Remember that muscle loss we talked about in Mistake #1? Protein is what stops it. Your body needs protein to repair and rebuild muscle tissue—especially after strength training. Without adequate protein, your body will break down muscle for fuel.

You can strength train perfectly, but without enough protein, you won't build muscle. You'll just stay stuck.

2. Keeping You Full and Satisfied

Protein is the most satiating macronutrient. It keeps you full longer and reduces cravings. When you're not eating enough protein, you're constantly hungry. You're reaching for snacks at 3pm. You're craving sugar and carbs all day long.

That's not a willpower problem. That's a protein problem.

3. Stabilizing Blood Sugar

When you eat protein with every meal, it slows the absorption of carbohydrates and prevents blood sugar spikes and crashes. No more 2pm energy slump. No more brain fog. No more desperate need for coffee or cookies to get through your afternoon.

4. Boosting Your Metabolism

Protein has a higher thermic effect than carbs or fat. That means your body burns more calories digesting protein than it does digesting other macronutrients.

Plus, when you build muscle (thanks to adequate protein + strength training), you're increasing your resting metabolic rate. You're literally burning more calories just sitting on the couch.

5. Preserving Bone Density

Adequate protein intake is crucial for bone health, especially for women over 50+ at risk for osteoporosis.

You were probably never taught how much protein you actually need.

Most women think of protein as the "side" of the meal. a palm-sized piece of chicken at dinner. The carbs and vegetables are the "main" event.

But at 50+, protein needs to BE the main event.

Also, as you age, your body becomes less efficient at processing protein. You need MORE protein than you did at 40, not less.

But most women are eating LESS because they're:

Trying to cut calories
Avoiding meat for various health reasons
Not prioritizing protein at every meal
Not tracking how much they're actually eating

Instead, eat 25-35 grams of protein at every meal. Minimum.

That's 75-105 grams per day across three meals (more if you're very active or strength training regularly).

Here's How to Get Enough Protein Daily

1. Front-load your day.

Most women eat very little protein at breakfast (toast, cereal, oatmeal) and try to make up for it at dinner.

This is backwards.

Eating protein at breakfast:

Stabilizes blood sugar all day
Reduces afternoon cravings
Keeps you full until lunch
Supports muscle protein synthesis throughout the day

Start every day with 25-30g of protein. It changes everything.

2. Build meals around protein, not carbs.

Instead of: "I'm having pasta for dinner. What protein should I add?"

Think: "I'm having salmon for dinner. What vegetables and carbs should I add?"

Protein is the star. Everything else is supporting cast.

3. Prep protein in bulk.

Every Sunday:

Grill 4-5 lbs of chicken breast
Hard-boil a dozen eggs
Cook a big batch of ground turkey or beef
Bake a few salmon fillets

Now you have grab-and-go protein all week long.

4. Keep easy protein on hand.

Canned tuna or salmon
Rotisserie chicken
Pre-cooked grilled chicken strips
Greek yogurt
Cottage cheese
String cheese
Protein powder
Protein bars (for emergencies)

5. Track your protein for one week.

Most women are shocked when they actually calculate how much protein they're eating.

Use an app like MyFitnessPal or just write it down. You'll quickly see where the gaps are.

You cannot out-train a low-protein diet. You cannot build muscle without adequate protein. You cannot lose weight sustainably while constantly battling hunger and cravings. 25-35 grams of protein at every meal is non-negotiable for women over 60 who want results.

Mistake 3: Cutting Calories Too Low

You think: If I just eat less, I'll lose weight.

So you cut your calories to 1200 per day. Or 1000. Or even less.

You're drinking meal replacement shakes. Eating tiny portions. Skipping meals.

You're starving. Exhausted. Irritable. And the weight STILL won't come off.

Here's why: You've crashed your metabolism.

The weight loss industry has been telling you for decades that weight loss is simple math:

Calories in < Calories out = Weight loss

And in a very basic sense, that's true. But your 60-year-old body doesn't operate in a vacuum. It's not a simple calculator.

When you drastically cut calories, your body doesn't just accept it and start burning fat. It panics. Your body thinks: Oh no. We're in a famine. We need to conserve energy to survive.

So it:

Slows your metabolism
Reduces your thyroid function
Decreases your body temperature
Makes you feel exhausted (so you move less)
Increases hunger hormones (ghrelin)
Decreases satiety hormones (leptin)
Holds onto every calorie for dear life

You're eating 1200 calories and feeling miserable, and your body is burning 1200 calories just to match. No deficit. No weight loss.

Even worse? When you inevitably can't sustain eating that little (because no human can), you'll eat more. And your slowed-down metabolism will store those extra calories as fat faster than before.

This is why yo-yo dieting makes it harder to lose weight every time you try.

The 1200-Calorie Myth:

1200 calories is barely enough to sustain basic bodily functions:

Breathing
Heart beating
Digestion
Brain function
Cell repair
Immune function

It's certainly not enough to:

Build muscle
Have energy
Support hormone production
Exercise effectively
Live your actual life

Your body NEEDS fuel to function. And it needs even more fuel to transform.

What to Do Instead:

Eat MORE strategically, not less drastically.

For most women over 60 who are moderately active and strength training, you need:

1500-1800 calories per day for sustainable weight loss.

Maybe even more if you're very active.

I know that sounds scary. You've been conditioned to think eating more will make you gain weight.

But here's what actually happens when you eat enough:

1. Your metabolism speeds up

Your body stops panicking. It stops conserving energy. It trusts that food is coming, so it's safe to burn calories again.

2. You have energy to move

When you're not starving, you have energy for strength training. For walking. For playing with grandkids. For living your life.

And that activity burns calories and builds muscle—which increases your metabolism further.

3. You build muscle

You can't build muscle in a severe calorie deficit. Your body needs fuel to repair and grow stronger.

4. You can sustain it

1200 calories is torture. No one can maintain that forever.

But 1500-1800 calories? That's livable. That's sustainable. That's a lifestyle, not a crash diet.

How to Find Your Calorie Sweet Spot:

Step 1: Calculate your baseline.

A rough estimate of your maintenance calories (the amount you need to maintain your current weight):

Sedentary (little to no exercise): Body weight x 12-13
Lightly active (1-2 workouts/week): Body weight x 13-14
Moderately active (3-5 workouts/week): Body weight x 14-15
Very active (6-7 workouts/week): Body weight x 15-16

Example: 160 lb woman, moderately active160 x 14.5 = 2,320 calories to maintain

Step 2: Create a modest deficit.

Subtract 300-500 calories for sustainable weight loss.

2,320 - 400 = 1,920 calories for weight loss

This is sustainable. This supports muscle building. This gives you energy.

Step 3: Prioritize protein.

Remember Mistake 2? Make sure you're hitting 90-120g of protein per day, no matter your calorie target.

Step 4: Fill the rest with quality carbs and fats.

Carbs: Vegetables, fruits, whole grains, legumes
Fats: Avocado, olive oil, nuts, seeds, fatty fish

Step 5: Adjust based on results.

Not losing weight after 3-4 weeks? Drop calories by 100-150 and reassess.

Losing too fast (more than 2 lbs/week) or feeling exhausted? Add 100-150 calories.

The Quality Matters Too:

1800 calories of protein, vegetables, and whole foods will give you completely different results than 1800 calories of processed snacks and sugar.

Focus on:

Lean proteins
Colorful vegetables
Fruits (especially berries)
Whole grains
Healthy fats
Water

Minimize:

Processed foods
Added sugars
Excessive alcohol
Fried foods
Refined carbs

You have to eat to lose weight. Your body needs fuel to build muscle, support your metabolism, and create sustainable change.

1200 calories is not enough. Eat more. Strategically. Consistently. And watch your body respond.

Mistake 4: Trying to Do It Alone

You're a capable woman. You've raised kids, built a career, managed a household. You're smart. You're determined.

You think: I should be able to figure this out on my own.

So you Google. You read articles. You try different approaches. You piece together information from Instagram, Pinterest, your friend who lost weight on keto.

And you're completely overwhelmed.

Every source contradicts the last one. One says eat carbs, another says cut carbs. One says run, another says lift. One says eat six small meals, another says intermittent fasting.

So you try everything. Nothing sticks. And eventually, you quietly quit.

Because you're trying to do it alone. And that's not how humans are wired to succeed.

Why This Happens:

There's a cultural narrative that needing help is somehow weak. That if you were just "disciplined enough" or "motivated enough," you'd figure it out.

That's garbage.

The most successful people in every field—business, sports, arts, health—have coaches, mentors, and accountability partners.

Because transformation doesn't happen in isolation.

The Problem with Doing It Alone:

1. You don't know what you don't know.

You might think you're eating enough protein. (You're probably not.) You might think you're strength training effectively. (You're probably not using enough weight or proper form.) You might think you're in a calorie deficit. (You're probably underestimating portions.)

Without an outside perspective, you can't see your blind spots.

2. You have no accountability.

It's Tuesday. You're tired. You don't feel like working out. Who's going to call you on it? Who's going to check in? Who's going to notice if you just... don't show up? No one. So you skip it. One day becomes two. Two becomes a week. And suddenly you've ghosted yourself.

3. You quit when it gets hard.

Week 2 hits. You're sore. You're tired. You're not seeing results yet. The scale went UP, not down. You think: This isn't working. What's the point? If you're alone, you quit. If you have support, someone explains that Week 2 is NORMAL. That soreness means you're building muscle. That the scale going up could be water retention or inflammation. That you need to trust the process.

4. You have no one to celebrate wins with.

You did all three workouts this week. You hit your protein goal five days in a row. You said no to the office donuts. These are WINS. But if no one sees them, they feel insignificant.

Transformation requires celebration of small wins. You can't celebrate alone.

5. You're vulnerable to self-sabotage.

Your brain is really good at talking you out of hard things:"You're too tired today.""You'll start again Monday.""One cookie won't hurt.""You're not seeing results anyway." When you're alone, these voices win. When you have accountability, you have someone to challenge those thoughts and keep you moving forward.

What to Do Instead:

Get support. Real support.

Not just Instagram inspiration or a casual workout buddy. I mean structured, consistent accountability from someone who knows what they're doing.

What real support looks like:

1. A coach who understands women over 50

Someone who knows your body is different than a 30-year-old's.

Someone who won't give you a generic program designed for everyone.

Someone who can adjust your plan based on your energy levels, joint issues, hormone changes, and real life.

2. Daily or weekly check-ins

Not just "hope you're doing okay!" messages.

Real accountability:

Did you hit your protein target?
Did you complete your workouts?
What challenges came up this week?
What do we need to adjust?

3. A community of women going through the same thing

When you're surrounded by women who understand your struggles—who are also dealing with menopause weight, energy crashes, and body shame—you don't feel alone.

You celebrate each other's wins. You encourage each other through hard weeks. You normalize the struggle.

4. Expert guidance when you're stuck

When the scale stalls for three weeks, you need someone who can troubleshoot:

Are you eating enough?
Too much?
Is your sleep impacting your results?
Do you need to change your workout split?

Without expert guidance, you're just guessing. And guessing keeps you stuck.

5. Someone who won't let you quit

This is the big one. When you want to give up (and you will), you need someone who says: "I hear you. This is hard. But we're not quitting. Let's figure out what needs to change."

That's the difference between starting over every January and actually finishing what you start.

You don't need more willpower. You don't need to be more disciplined. You need support, accountability, and expert guidance.

Stop trying to figure it out alone. That's not strength. That's just making it harder than it needs to be.

Mistake 5: Comparing Yourself to Your 30-Year-Old Self (Or to 30-Year-Olds on Social Media)

You look at old photos and think: I used to look like that. Why can't I look like that again?

You follow fitness influencers on Instagram, women in their 20s and 30s with abs and tiny waists, and think: If I just work hard enough, I can look like that.

You set goals based on what your body used to do, or what other bodies can do, rather than what YOUR 60-year-old body can realistically achieve.

And you end up feeling like a failure. Because you're chasing an impossible standard.

Here's the thing: our culture is obsessed with youth.

We're bombarded with anti-aging products, procedures, and promises that if you just try hard enough, you can "turn back the clock."

But your body isn't a clock. It's not designed to go backwards.

Your 50+ year-old body is fundamentally different than your 30-year-old body:

Different hormone levels (much lower estrogen and progesterone)
Different metabolism (slower, due to muscle loss)
Different recovery time (you need more rest between workouts)
Different nutritional needs (more protein, more attention to bone health)
Different joint integrity (you might have arthritis, previous injuries, wear and tear)
Different life circumstances (grandkids, aging parents, retirement, different stress levels)

Comparing yourself to 30-year-old you is like comparing apples to oranges. They're not the same fruit.

The Social Media Trap:

Instagram and Facebook are full of "transformation" content: "I'm 60 and I have a six-pack!""Age is just a number!""You can look 40 at 60!"

And some of that might be true, for that one specific person with their specific genetics, resources, time availability, and often, photo editing.

But for most women over 50, that's not realistic. Or sustainable. Or even desirable.

The problem with these posts: They make you feel like if you're not achieving that same level of leanness or definition, you're failing.

The truth: You're not failing. You're just human.

What to Do Instead:

Redefine what success looks like at 50+ for you.

Your goal shouldn't be to look 30 again. Your goal should be to feel strong, healthy, and confident in your current body.

What does that actually look like?

1. Focus on function over aesthetics

Instead of: "I want abs."Focus on: "I want to carry my groceries without help. I want to play with my grandkids without getting winded. I want to travel without mobility issues."

2. Celebrate non-scale victories

Sleeping through the night
Having energy at 3pm
Fitting into clothes you'd given up on
Reduced joint pain
Improved balance and stability
Stronger bones (measured by DEXA scan)
Better bloodwork (cholesterol, blood sugar, inflammation markers)
Increased confidence and self-esteem

These matter more than the number on the scale or how you look in a bikini.

3. Set age-appropriate goals

Instead of: "I want to weigh what I weighed at 30."

Set: "I want to lose 20-30 pounds and maintain muscle mass."

Instead of: "I want to look like that fitness influencer."

Set: "I want to feel strong and capable in my own body."

Instead of: "I want to fit into my wedding dress."

Set: "I want to fit comfortably into a size 10 and feel confident."

4. Honor your body's limits

Your 50+ knees might not tolerate running anymore. That's okay. Walk. Bike. Swim. Your 60-year-old shoulders might not handle overhead presses the way they used to. That's okay. Modify. Use lighter weights. Focus on form.

Pushing through pain isn't "tough." It's a recipe for injury that will set you back months.

5. Follow women your age

Unfollow the 25-year-old fitness models.

Instead, follow women in their 50's, 60's and 70's who are strong, active, and realistic about what transformation looks like at this age.

You need role models who represent YOUR reality, not some filtered fantasy.

Your body deserves celebration, not comparison.

You're not failing because you don't look 30. You're succeeding because you're showing up for the body you have RIGHT NOW, and making it the healthiest, strongest version it can be.

The Bottom Line: What Actually Works After 50

Let's recap what DOESN'T work:

❌ Endless cardio with no strength training

❌ Low protein intake

❌ Severe calorie restriction

❌ Trying to figure it out alone

❌ Comparing yourself to younger versions of yourself or other people

Here's what DOES work:

✅ Strength training 2-3x/week to rebuild muscle and metabolism

✅ 25-35g protein at every meal to support muscle growth and satiety

✅ 1500-1800 calories per day (not 1200!) to fuel your body and support your metabolism

✅ Accountability and support from a coach and community who won't let you quit

✅ Age-appropriate goals focused on function, health, and how you FEEL, not just how you look

This is the formula. It's simple. But simple doesn't mean easy.

That's why you need support.

Stop Doing This Alone: Join Forever Fit Club

Here's what I know after 20+ years of coaching women over 50:

You already know what to do. The problem is, you're not doing it consistently. And you're not doing it with support.

That's where Forever Fit Club comes in.

Here's what's included:

Monthly Fitness Plans: Strategic workouts designed specifically for women over 50. Strength training, mobility work, cardio—all balanced for your body's needs. You don't have to guess what to do. Just follow the plan.
Nutrition Guidance: Meal plans, grocery lists, and protein targets. No calorie counting. No restriction. Just simple, sustainable nutrition that works with your body.
Live Coaching & Q&A: Monthly calls where you can ask me anything. Stuck on a plateau? Struggling with motivation? Not sure if you're doing exercises correctly? I'm here.
Community Support: You'll join a group of women who GET IT. Women who are fighting the same battles, celebrating the same wins, and refusing to give up on themselves. You're not alone anymore.
Accountability: Weekly check-ins. Monthly progress tracking. Someone who notices when you go quiet and won't let you disappear.

This Is for You If:

✅ You're tired of starting over every January

✅ You're done with crash diets and unsustainable plans

✅ You want expert guidance without the guesswork

✅ You need accountability to stay consistent

✅ You're ready to build a lifestyle, not chase another quick fix

Forever Fit Club is $79/month.

That's less than $20/week for a complete fitness and nutrition system with expert coaching and community support.

No long-term commitment. Cancel anytime. But I don't think you will.

Because for the first time, you'll have everything you need to finally finish what you start.

Don't Wait Until You're "Ready"

You'll never feel 100% ready.

There will always be a reason to wait:

"I'll start after the holidays."
"I'll start when I'm less busy."
"I'll start when I feel more motivated."

But here's the truth: You don't get ready, then start. You start, then get ready.

The women who transform their bodies don't wait for perfect conditions. They start messy, stay consistent, and figure it out along the way, with support.

Today is the day. Not January 1st. Not Monday. Today.

Your body is capable of incredible things. It's strong. It's resilient. It's not broken.

It's just been waiting for the right approach.