10 Weight Loss Mistakes Women 35+ Make (and How to Fix Them)

If you’ve ever tried to lose weight after 35 and thought, 

“Wow, this used to be so much easier in my 20s,” 

you’re not imagining it.

Once we hit our mid-30s and 40s, our bodies change. Hormonal changes, slower metabolic rate, less muscle mass, and busy lifestyles all play a role in making weight loss feel like an uphill battle.

But here’s the thing: most women aren’t failing because they lack hard work or willpower. The truth is, there are a few common mistakes that almost everyone makes on their weight-loss journey—and they can completely derail your progress.

The good news? With a few adjustments, you can move in the right direction and finally see results that stick. Let’s dive into the 10 biggest weight loss mistakes women over 35 make—and the best way to fix them for long-term success.

Mistake #1: Skipping Meals to Save Calories

Many women think the only way to lose weight is to eat fewer calories by skipping meals. While that might sound logical, it can actually backfire.

Skipping meals causes blood sugar crashes, leaves you hungrier later, and can lead to overeating (hello, emotional eating). On top of that, skipping meals slows down your metabolic rate, making it harder to burn fat in the long term.

👉 The Fix: Focus on a balanced diet of lean proteins, complex carbs like whole grains, and healthy fats. This stabilizes hunger hormones, keeps energy levels steady, and makes sticking to your calorie deficit more doable.

✨ Bundle Tip: Our Ultimate Weight Wellness Bundle includes simple meal planning sheets that make portion control and calorie intake easy without giving up your favorite foods.

Mistake #2: Doing Only Cardio and Ignoring Strength Training

Cardio is great for overall health and burning calories, but relying on it alone is one of the most common weight loss mistakes women over 35 make. Why? Because as we age, we naturally lose muscle mass. Less muscle means a slower metabolism, which makes it easier to gain weight even if you’re eating the same number of calories as before.

👉 The Fix: Add strength training or resistance training to your weekly routine. Even two to three sessions a week can make a huge difference in body composition, belly fat, and long-term weight loss. Lifting weights (or even doing bodyweight exercises) helps preserve lean muscle, increases fat loss, and improves energy levels.

✨ Top Tip: Rest days are important too—your body needs recovery to build muscle. 

👉 If you’re ready to start working out but aren’t sure where to begin, check out this simple 12-week beginner workout plan you can do right at home.

Related blog articles:

How to Start Strength Training for Beginner Women

4 week dumbbell workout plan at home [FREE PDF]

Mistake #3: Falling for Fad Diets and Quick Fixes

We’ve all seen them: “Lose 10 pounds in a week!” splashed across social media. These fad diets and quick fixes usually involve cutting entire food groups or extreme calorie restriction. Sure, you might see quick results, but crash diets often lead to regaining the weight (plus more) once you return to normal eating.

👉 The Fix: Instead of diet foods and unrealistic goals, focus on nutritious foods you actually enjoy. Sustainable weight loss comes from consistency, not deprivation.

✨ Bundle Tip: Our bundle gives you tools to enjoy whole foods, healthy eating habits, and realistic diet plans without cutting out the entire grocery store.

Mistake #4: Not Eating Enough Protein

After 35, protein is your best friend. It helps maintain muscle mass, keeps you fuller for longer, and supports fat loss. Without enough protein, you’re more likely to lose muscle along with fat, which slows down your progress and lowers your metabolic rate.

👉 The Fix: Aim for 20–30 grams of protein per meal. Great options include lean meats, fish, eggs, Greek yogurt, beans, and lentils.

✨ Portion Tip You’ll Love: You don’t need a food scale to get it right—just use your hands.

• Protein = the size of your palm (chicken, fish, lean meats).

• Carbs = one cupped handful (rice, pasta, potatoes, whole grains).

• Healthy fats = your thumb (olive oil, nuts, avocado).

• Greens & veggies = two fists (leafy greens, broccoli, peppers).

This easy method makes portion control stress-free and helps balance your calorie intake without overthinking.

✨ Bundle Tip: Inside The Ultimate Weight Wellness Bundle, you’ll find simple protein guides that show exactly what 30 grams of protein looks like in real foods—so you’re never left guessing.

Mistake #5: Drinking Your Calories

One of the biggest weight loss mistakes is not realizing how many calories are hiding in your drinks. Lattes, juices, smoothies, diet sodas, wine, and cocktails can add hundreds of daily calories without filling you up.

👉 The Fix: Drink enough water (8+ glasses of water a day is a great place to start). Choose calorie-free drinks like sparkling water, or enjoy a protein shake instead of sugar-heavy beverages.

✨ Pro Tip: Look at food labels—not just for food intake, but also for drinks. Many “healthy” smoothies pack way too much sugar and not enough protein.

Mistake #6: Ignoring Sleep and Stress

Here’s something most women overlook: poor sleep and stress can stall fat loss even if your diet and exercise are on point. A lack of sleep throws off your hunger hormones, increases cravings, and reduces growth hormone (which helps burn fat and build muscle). High stress raises cortisol, which is linked to belly fat.

👉 The Fix: Aim for 7–9 hours of sleep each night and build stress-reducing habits into your daily routine (like yoga, journaling, or walking).

Mistake #7: Obsessing Over the Scale

We’ve been trained to see the scale as the ultimate measure of weight change, but it doesn’t tell the full story. Gaining lean muscle while losing body fat may mean the scale doesn’t budge—even though your body composition is improving.

👉 The Fix: Track progress in multiple ways: body measurements, progress photos, and energy levels. Notice how your clothes fit, not just what the scale says.

✨ Pro Tip: A healthy weight isn’t just about a number—it’s about how you feel, move, and maintain a healthy relationship with food.

Mistake #8: All-or-Nothing Thinking

Another biggest weight loss mistake? Thinking you have to be perfect. One “bad” meal doesn’t ruin your weight loss journey, but many women spiral into guilt and give up completely.

👉 The Fix: Practice mindful eating and flexible balance. Allow space for your favorite foods in smaller portions (unless your favorite food is already a big green salad—lucky you!)—this is the best way to avoid bingeing and maintain long-term success.

✨ Top Tip: Use smaller plates to naturally control the amount of food you eat without feeling restricted.

Mistake #9: Not Planning Ahead

Life is busy—kids, work, family, health conditions—and if you don’t plan, it’s easy to grab unhealthy foods or skip workouts. Lack of preparation is one of the most common weight loss mistakes for women over 35.

👉 The Fix: Meal prep a few nutritious foods each week, pack snacks like nuts or boiled eggs, and schedule workouts like meetings. Even short bursts of physical activity count.

✨ Bundle Tip: The Ultimate Weight Wellness Bundle comes with meal prep tools, shopping lists, and planning guides so you don’t waste much time wondering what to eat or do next.

Mistake #10: Giving Up Too Soon

Weight loss after 35 takes more time than it did in your 20s. That doesn’t mean it’s impossible—just that consistency and sustainable weight loss strategies are key. The best thing you can do is stop chasing quick results and start building new habits for long-term weight loss.

👉 The Fix: Focus on overall health, energy levels, and long-term success rather than how much weight you lost this week. Progress, not perfection, is the goal.

✨ Pro Tip: Think of your weight-loss journey as an investment in your future health—not a crash diet.

Your Next Step Toward Healthy Weight Loss

Losing weight after 35 isn’t about cutting all the fun out of life or following unrealistic goals from social media. It’s about avoiding the most common weight loss mistakes and making steady, science-backed changes that fit your lifestyle.

The best way to reach your weight loss goal? Build a plan that supports your individual needs, includes nutritious foods, resistance training, enough water, and rest, while also giving you the flexibility to enjoy your favorite foods.

👉 If you want a shortcut to make this easier, grab The Ultimate Weight Wellness Bundle. Inside, you’ll find:

• Meal planning sheets for balanced calorie intake

• Protein guides (so you always get enough protein)

• Tracking tools for habits, sleep, and stress

• Practical tips for portion control and mindful eating

• And more—all designed to help women over 35 lose weight in a healthy, sustainable way.

Your weight loss journey doesn’t have to feel overwhelming. With the right tools, you’ll build new habits, improve overall health, and finally see results that last. 💪✨