Weight Loss Mistakes Over 50: Are You Making These 4 Common Errors?

If you’re a woman over 50 struggling to lose weight, you’re not alone. The weight loss journey at this stage of life often comes with unique challenges—slower metabolism, busy lifestyles, and decades of ingrained habits. While it can feel frustrating, the truth is that many women unknowingly sabotage their progress by making a few key mistakes.

Let’s explore the four most common weight loss mistakes women over 50 make and, most importantly, how you can avoid them. By understanding these pitfalls, you’ll be better equipped to achieve lasting results.

Mistake #1: The 1200-Calorie Diet Trap

One of the most common mistakes is starting with a 1200-calorie diet. While it might seem like a quick way to shed pounds, this approach often leads to frustration.

When you inevitably hit a plateau, what’s the next step? Cutting to 1100 calories? 1000? Extreme calorie deficits aren’t sustainable and can further slow your metabolism, making it even harder to lose weight.

The Fix: Use a realistic calorie formula. Take your goal body weight in pounds and multiply it by 12. For example, if your target is 140 lbs, aim for 1,680 calories daily.

You might think, “That’s too many calories to lose weight!” but chances are, you’re already consuming more than that. Track your intake for a week and adjust if needed. If the scale isn’t moving after seven honest days, reduce your intake by 100-150 calories and reassess.

This simple strategy helps you avoid the starvation trap while maintaining your energy and metabolism.

Mistake #2: Avoiding Weight Training

The myth that weight training makes women bulky keeps many from reaping its benefits. But this couldn’t be further from the truth.

Take Sue, for instance. Sue began weight training twice a week and eventually worked up to five sessions per week. The result? She toned her body and boosted her metabolism without any “bulkiness.”

Weight training is crucial for preserving muscle mass, especially as you age. Muscle burns more calories at rest, helping you shed fat more effectively.

The Fix: Incorporate weight training into your routine. Aim for 3-4 sessions per week using challenging weights. This will help you build lean muscle, enhance your metabolism, and achieve a more toned, fit physique.

Mistake #3: Thinking You Need a Gym Membership

Gyms can be a great resource, but they’re not essential for weight loss success.

Helen is proof of that. She lost over 20 pounds without ever stepping into a gym. Her secret? Exercising at home with a plan tailored to her lifestyle. Helen not only shed the weight but also gained the confidence to complete the 500-mile Camino de Santiago walk.

The Fix: Focus on at-home workouts. Whether it’s bodyweight exercises, resistance bands, or weights, you can achieve fantastic results from the comfort of your home. Start small, stay consistent, and don’t underestimate what you can accomplish without a gym.

Mistake #4: Waiting for the Perfect Moment

One of the biggest roadblocks to weight loss is waiting for the "perfect" time to start. Life is rarely perfect, and waiting for ideal circumstances often leads to inaction.

Gaenor is a great example of what’s possible when you take small, consistent steps—even amidst challenges. While running a business, caring for her ill parents, and supporting her daughter’s wedding planning, Gaynor lost an incredible 85 pounds.

The Fix: Start where you are with what you have. Weight loss isn’t about perfection—it’s about progress. Focus on small, sustainable changes that fit into your life. Over time, these steps will add up to significant results.

Take the First Step Toward Success

These four mistakes—cutting calories too drastically, avoiding weight training, thinking you need a gym, and waiting for the perfect moment—can hold you back. But now that you know how to overcome them, it’s time to take action.

The best way to start is by understanding where you currently stand.

Take my FREE 3-Minute BOOST Weight Loss Assessment today. This quick and simple quiz will provide personalised insights into your health and fitness level and offer tailored advice to help you reach your weight loss goals faster.

👉 Click here to take the assessment and start your journey toward a healthier, happier you!

By addressing these common mistakes and following a realistic, proven approach, you can achieve the weight loss success you deserve—without feeling stuck or overwhelmed. Let’s get started today!