Why “eat less, move more” stops working in midlife – and what actually does work.
- Nancy West
- 12 hours ago
- 7 min read
Struggling with weight loss in perimenopause? Discover why “eat less, move more” backfires for midlife women — and what works instead for lasting results.
The midlife metabolism shift: why your old strategy stopped working
You’ve probably heard it a hundred times: if you want to lose weight, just eat less and move more.
Simple, right?
Except… if you’re a woman in midlife, you’ve probably learned the hard way that it’s not that simple anymore.
Maybe that strategy worked in your 20s or 30s - you cut back a bit, squeezed in a few more runs, and the scales shifted. But now, no matter how disciplined you are, the same approach just leaves you feeling flat, moody and frustrated. You seem to be doing everything right, yet the results just don’t come.
You’re not imagining it - and you’re definitely not failing. The truth is, your body has changed, and the old “calories in, calories out” equation doesn’t add up anymore.
How over-dieting adds stress to an already stressed system
By the time you hit your 40s, your body is doing a lot of work behind the scenes.
Hormones that once followed a predictable monthly rhythm start to fluctuate. Your metabolism naturally slows, your muscle mass begins to decline, and your body becomes more sensitive to stress.
And that stress isn’t just emotional; it can come from the way you’re training or eating, too. Constantly pushing harder in your workouts while cutting calories lower and lower feels logical - but it’s like trying to drive on an empty tank.
When stress hormones remain high, your body’s priority becomes survival, not fat loss. It holds on to energy stores, slows your metabolism even more, and you end up in the all-too-familiar cycle: tired, hungry, foggy, and still not seeing results.
This is why it’s so important to increase the nutritional density of the food you are eating whilst in a calorie deficit.
And let’s not forget that just because somebody is slim, doesn’t mean they are healthier. In midlife we really need to shift this perspective of what “healthy” really means.
My experience with calorie restriction - and what it taught me
A few years ago, I fell into the same trap. After a rough patch - new responsibilities, family illness, the stress of lockdown - I decided to “get healthy.” I trained hard, up to four sessions a week, and started tracking every calorie through an app.
At first, it felt empowering. I learned exactly where my calories came from and how my meals balanced out. But soon, the awareness turned into obsession. I began swapping out foods I loved - eggs, avocado and nuts - because of their calorie content. Yes, I lost weight. But over the next few months, I also lost stability.
My moods swung like a pendulum. I had skin breakouts I hadn’t seen since my teens. I’d have one “good” week in the month, followed by three where I felt irritable, foggy, and unlike myself. All signs my hormones were struggling - something I completely missed at the time.
Looking back, my body was under siege. Between stress, grief, and heavy training, cutting my food down to 1400–1500 calories a day pushed me into survival mode. I wasn’t nourishing myself; I was starving a system that was already running on empty.
The science: when less food leads to more fat storage
Here’s what happens physiologically when midlife women restrict calories too hard without optimal nutritional balance and support:
Metabolism slows down to conserve energy. Things might start well, but then they plateau. Even if you’re eating “low-calorie,” your body learns to match it by burning less (up to 10-15%), even at rest, which is why results can plateau.
Muscle loss accelerates, which further reduces the calories you naturally burn. If workouts aren’t adequately fuelled, this can increase muscle breakdown further, especially for women.
Stress hormones rise — making it harder for your body to let go of fat. Cortisol has a habit of hanging on to it, especially around the middle.
Hormonal imbalance worsens. Low calories and over-exercising can impact your menstrual cycle, thyroid function, sleep, and mood.
This isn’t just “diet fatigue.” It’s your body doing exactly what it’s designed to do in times of stress - protect you.
Break the cycle: how to nourish instead of restrict
Programs like Slimming World or strict calorie-tracking can work temporarily, but they rarely build habits your body can sustain.
It’s easy to get caught in the yo-yo loop: lose weight fast → feel depleted → eat normally again → regain → go back to restriction.
Each cycle chips away at your confidence.
I see it time and time again with the clients that come to work with me.
Women skipping breakfast - calling it “fasting” but then hitting a wall when it comes to 3pm with cravings running the show.
Eating the same thing day in day out - with little variety and chipping away at the quantities over time trying to reduce calories.
Weighing themselves daily, hoping to see change and not realising that the scale doesn’t show you everything you need to know.
Getting obsessed with sticking to a calorie budget and hating themselves for when they go over.
The worst part of all of this is the self-blame. Women tell me they “feel like they should have it together by now”, or they feel like they’ve let themsleves go, when they’ve been putting in the effort.
Sustainable weight management after 40 isn’t about more restriction; it’s about restoring your body’s sense of safety and balance.
What to eat for steady energy, better hormones, and sustainable weight loss
This might sound counterintuitive after years of “eat less” advice, but the key to midlife weight loss is nourishing your body enough - not starving it.
A moderate calorie deficit (around 200-400 calories a day for most women) paired with proper nutrition gives your body the fuel it needs for balanced hormones, stable energy, and body composition change.
For days you are more active - fuel it more - maybe a “maintenance calorie goal” is more appropriate on days you’ll be exercising a lot or need higher performance, like a busy long day delivering workshops at work.
And on other days the level might be lower - like when you’re wokring from home and activity is less.
This gives you the chance to build healthy habits that stick without feeling strung out and running on empty. Yes, it might take a little longer, but the results are far more sustinable long-term and rather than sticking a rudimentary daily target, you’re learning to flex depending on what your body needs.
Here’s where to focus:
Build every meal around protein and fibre. These nutrients keep you full and satisfied, stabilise your blood sugar, and maintain muscle.
Add a source of protein at every meal - eggs, fish, poultry, tofu, beans, Greek yoghurt. Aim for a palm-sized portion.
Load your plate with colourful veg - especially greens, beans, and salads. Fibre is your filling friend.
Don’t skip breakfast.
Starting your day with protein, fibre, healthy fat and wholegrain carbs (think eggs and spinach on wholemeal toast, or Greek yoghurt with oats and berries) helps stabilise energy and prevent that 3pm crash.
Keep healthy fats in your diet.
Your hormones need them. Avocado, olive oil, nuts, seeds - they’re not the enemy; they’re essential for mood and cycle health. Just be mindful of portion size if trying to lose weight.
Fuel before movement.
Training on an empty stomach may burn through your energy, but not necessarily fat. Move better by fuelling better - a banana, some oats, or a protein-rich snack before you exercise can make all the difference and prevent further muscle loss.
Reduce stress that comes from doing too much.
Overtraining is just as unhelpful as under-eating. Ensure sufficient sleep and rest to allow muscles to repair, as recovery is more difficult in a deficit. With every push, allow some rest.
The truth about quick fixes and weight-loss drugs
You may have seen weight-loss injections like Ozempic and Wegovy making headlines. While these drugs can support some people medically and be genuine life-savers, they don’t address the root issue: how you nourish and care for your body long term. If you lose weight rapidly without the nutrition to support bone health, digestion and hormone balance, you could face other health issues down the line.
Quick fixes might take weight off the scales, but not the stress off your system - and without proper nutrition and guidance, they can leave you even further from feeling like your best self. Like with all drugs, there are risks. It’s important to have the right support during treatment and prepare for sustainable habit change as it ends, or the weight can go back on and your body will be even less able to handle it.
The midlife mindset shift: progress without punishment
Losing weight in midlife isn’t about eating less or punishing yourself more. It’s about learning how to work with your body again - rebuilding trust with food, building sustiainable habits, replenishing nutrients, and recognising that your physiology has changed.
When your body feels safe, nourished, and supported, it stops clinging on for dear life - and that’s when real, sustainable change happens.
If this information is helpful for someone you know, please do share and pass it on.
Ready for clarity? Book your Midlife Health MOT
If you’re nodding along, exhausted from counting calories and second-guessing every meal, it might be time for a new kind of health strategy - one designed for your midlife body, not against it.
That’s exactly what we explore in my Midlife Health MOT - a 90-minute one-to-one session, followed by 2 weeks of implementation support, where we look at your nutrition, hormones, movement, sleep and stress, so you can understand why your current strategy isn’t working and what your body really needs right now.
You’ll leave with clarity and a personalised plan - one that fits your life, supports your energy, and helps your body let go of what it’s been holding onto.
Want to feel clear, nourished, and back in sync with your body again?
