Why Eating Less Isn’t Helping You Lose Weight
Many women in midlife say the same thing: “I barely eat, and I still can’t lose weight.”
And honestly, I get it. It feels like you’re eating less. You skip breakfast, have coffee for fuel, pick at a bit of lunch, and by dinner, you’re starving.
But eating less isn’t always what your body needs to lose fat, especially for women over 40. metabolism, hormones, and muscle mass all change as you age, and extreme calorie cuts can actually make it harder to lose weight.
Here’s why eating less might be holding you back and what to do instead.
Your Metabolism Isn’t the Problem - It’s Doing Its Job
When you eat too little for too long, your body gets smart. It starts conserving energy, lowering your metabolism, and holding onto body fat to protect you. (It’s like your phone in low-power mode, it slows down to stretch what little energy it’s getting). Less food means fewer calories burned throughout the day. You might notice fatigue, cold hands, poor sleep, or stubborn fat that won’t budge.
In your 40s and 50s, this gets even trickier because we naturally lose muscle with age, and muscle is what keeps your metabolism strong. So while you think you’re doing the right thing by eating less, your body is slowing down to survive.
Instead: Focus on fuelling your metabolism with enough food, especially protein, to support muscle and energy.
Read : If You’re Going to Focus on One Thing With Nutrition - Make It This if you want to learn more about fuelling your body.
Under-Eating Often Leads to Over-Eating
You might start the day feeling disciplined, but by 8 p.m. you’re raiding the pantry. That’s not a lack of willpower, it’s biology.
When you don’t eat enough during the day, your hunger hormones swing out of balance. Your brain ramps up cravings for high-calorie foods because it’s trying to correct the deficit.
That’s why so many women feel “good” all day and then feel like they’ve ruined everything at night. You didn’t ruin anything, you just under-ate earlier.
Try this: Eat a balanced breakfast with at least 25-30 grams of protein, add a real lunch, and see how much easier it is to control evening hunger.
Low Calories and No Strength Training Equal Muscle Loss
When you combine too little food with only cardio or random workouts, your body loses muscle, and muscle is your metabolic engine.
Every pound of muscle burns calories, helps stabilize hormones, and keeps you feeling strong. Without enough food, especially protein, your body starts breaking muscle down for energy.
That’s why so many midlife women feel softer even though they’re eating less. You’re not just losing weight, you’re losing muscle.
The fix: Strength train three to four days a week, lift heavier over time, and fuel your workouts properly. You’ll build muscle, improve body composition, and burn more calories at rest.
What Eating Enough Actually Looks Like
This doesn’t mean overeating. It means eating enough to function. If you’ve been stuck at 1,200 calories, it’s likely too low.
Start by finding your maintenance calories, the amount your body needs to maintain weight. From there, a small, sustainable deficit works far better than cutting too much.
For most women in midlife who lift and walk regularly, maintenance often falls between 1,800 and 2,200 calories depending on size, activity, and goals.
The easiest place to start:
Eat protein at every meal
Include carbs around your workouts
Don’t fear healthy fats
Stay consistent for a few weeks before making changes
If that feels confusing, this is exactly what I help women with inside my Strong & Balanced Coaching program. You’ll learn how to eat for your body, not against it.
Bottom Line
Eating less might feel like the answer, but it’s often the reason progress stalls. Your body doesn’t respond to punishment. It responds to consistency, nourishment, and strength.
When you start fuelling instead of restricting, everything shifts.
You’ll have more energy.
Cravings will calm down.
Workouts will feel better.
And your body will finally start changing.
If you’re tired of guessing what to eat or feeling stuck, check out my One-Time Macro Count or Apply for Strong & Balanced Coaching to get a personalized plan that actually fits you.