Myths About Weight Loss in Women Over 40

Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey and hinder your progress toward health and fitness goals. By debunking these common fat loss myths, you can take charge of your health and achieve your weight loss and wellness goals with clarity and confidence.

8 Myths about Weight Loss for Women Over 40

Myth 1: Your Metabolism Doesn’t Change Till 60

There’s a kernel of truth to the claim that your metabolism doesn’t significantly change until you’re 60. A study published in Science found that your metabolic rate (how fast your body burns calories to sustain essential functions like breathing and digestion) remains stable from 20 until around 60. Researchers analyzed data from 6,421 participants, about 64% of whom were women. They concluded that contrary to the belief that metabolism significantly slows down with age, energy expenditure does not change dramatically until later in life.¹

However, once you hit 40, other factors, including hormonal fluctuations, start impacting your metabolism. As estrogen levels drop and cortisol levels rise, many women experience increased belly fat.^{2, 3} You may also become more insulin resistant, meaning your cells don’t respond to this hormone as effectively. This can lead to higher blood-sugar levels and make it harder to manage weight.⁴

Muscle mass also decreases with age, further affecting your metabolism and insulin sensitivity. Beginning at 30, you lose 3-5% of muscle mass every decade.⁵ This is why focusing on muscle mass, not just weight, is crucial for fat loss.⁶ Age-related hormone changes can also impact thyroid function, leading to symptoms such as fatigue, weight gain, and depression.⁷ If you suspect thyroid issues, work with a functional medicine doctor to address these concerns.

Using bioimpedance or a body-composition scale can help reveal whether you’re gaining muscle or fat, not just your overall weight. Getting a DEXA scan twice yearly can provide valuable bigger-picture insights into muscle mass and help you maintain metabolic health as well.

Myth 2: You Need to Eat a Plant-Based Diet to Lose Weight

Contrary to popular belief, you don’t need a strictly plant-based diet to lose weight, especially as you age. In fact, as you get older, your body needs more protein due to anabolic resistance, where your muscles become less efficient at using protein for building and repair.⁸

Relying solely on plant-based proteins can leave you missing out on crucial nutrients like creatine, which is important for muscle energy.⁹ Plant proteins often lack one or more essential amino acids that your body cannot produce on its own.¹⁰ This can make it challenging to meet your protein needs effectively. The protein leverage hypothesis suggests that you will continue to crave food until you get enough protein, which can lead to overeating if your diet is insufficient in protein.¹¹

Aim for 30-50 grams of protein at every meal, with at least 40 grams if you’re vegan or vegetarian. Overall, you’ll want 100+ grams of protein daily to support muscle health and other benefits. Ideally, combine animal protein with leafy and cruciferous greens and other plant foods to get a complete range of nutrients. This combination provides optimal amounts of essential amino acids, supporting muscle repair and growth, a healthy metabolism, and better body composition.

Myth 3: Juice Cleanses Are Effective for Weight Loss

The belief that juice cleanses are effective for weight loss and detoxification is a persistent myth. In reality, juice cleanses are ineffective for detoxifying your body and can even be harmful.

Your liver requires essential amino acids to effectively detoxify because they help break down and remove toxins.¹² Relying solely on juices deprives your body of essential nutrients, stalling detoxification and slowing your metabolism. Proper detoxification demands:

Optimal protein: Provides the amino acids that bind to toxins and help remove them from your body.¹³
Fiber: Aids in the elimination process, ensuring that your body expels toxins effectively.¹⁴
Phytonutrients: Compounds in plants with antioxidant and anti-inflammatory properties that support your liver and other detoxification pathways.¹⁵

Additionally, drinking plenty of water, exercising regularly (ideally, getting a little sweaty), and using saunas can also enhance detoxification.

Myth 4: You Need to Be in Ketosis to Burn Fat

Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates. Many people mistakenly believe that you need to be in a state of ketosis to burn fat effectively. In reality, ketosis isn’t a strict, all-or-nothing state. Your body can still burn fat efficiently without full ketosis.

Reducing your carb intake is an effective way to make your body more efficient at accessing stored fat for fuel. A lower-carb plan can improve insulin sensitivity, allowing cells to absorb glucose from the bloodstream more efficiently. This helps regulate blood sugar levels and optimize energy utilization. Improving insulin sensitivity helps your body access stored body fat and utilize it for fuel, combating insulin resistance.¹⁶

Prioritizing protein can also improve insulin sensitivity, as can resistance training, which enhances your ability to burn fat.^{17, 18} A simple after-dinner walk can also improve insulin response.¹⁹

Building muscle through resistance training improves insulin sensitivity and supports overall health and well-being. My FREE Resistance Training Cheat Sheet provides everything you need, including home gym essentials, an 8-week workout plan, and a progress tracker to monitor your sets, reps, and weights with each workout.

Myth 5: You Must Be in a Caloric Deficit to Lose Weight

While traditional thinking suggests weight loss is solely about calories in versus calories out, the carbohydrate-insulin model offers a compelling alternative: food quality matters just as much as quantity. Consuming processed foods can cause more calories to store as fat, increase hunger, and diminish your body’s ability to burn calories. Instead of only focusing on calorie counting, emphasize the importance of food quality and macronutrient balance for effective weight management.²⁰

Before cutting calories, focus on adding nutrient-dense foods to your diet—or as I say, add before you take away. The way to do that: eat by the plate. A balance of protein, healthy fats, and working up to 50 gram of fiber daily from plant-based foods can help lower insulin levels and improve fat burning.²¹ As you lose weight, your body will need fewer calories, so adjust your intake accordingly to maintain muscle mass and a healthy metabolism. Track your intake with apps like Cronometer to understand your current averages, especially for protein.

Myth 6: Intermittent Fasting Is Necessary for Weight Loss

Intermittent fasting (IF) and time-restricted eating are popular tools for weight loss, but they aren’t essential for everyone. While these strategies can be effective, they are tools rather than absolutes. You don’t need to eat within a specific window to lose weight; it depends on your goals and needs.

Intermittent fasting can improve insulin sensitivity and burn fat.²² However, if your primary goal is to build muscle, this may not be the best approach. Muscle building requires a steady intake of protein and other nutrients, which can be challenging within a restricted eating window.

For most people, a 9-to-12-hour eating window is ideal. This allows your body enough time to utilize stored energy without compromising muscle maintenance. To do this, break your overnight fast with a protein-packed breakfast by 9 or 10 am. Eat by the plate for lunch and dinner, then close the kitchen three to four hours before bedtime. You’ll effortlessly create a fasting window since you’ll sleep through most of it.

Occasionally, you might try a shorter eating window—say, a five-hour window—once a week for additional benefits, including fat loss. However, you don’t want to make this a habit. Fasting daily with a short eating window can hinder muscle growth and overall progress.

Myth 7: You Need Fat Burners to Lose Weight

Manufacturers often market fat burners as supplements that boost metabolism and accelerate fat loss, but the most effective fat burner is something you can build naturally: muscle. Muscle tissue is highly metabolically active and burns more calories at rest than fat tissue.²³

Building muscle through resistance training is one of the best ways to improve insulin sensitivity and promote fat loss. The more muscle you have, the more efficiently your body uses glucose, reducing the likelihood of it storing as fat.²⁴

Protein is crucial for boosting metabolism due to its high thermic effect. Your body burns significantly more calories digesting protein than carbohydrates or fats—about 20-30% more.²⁵Drinking enough water also keeps your metabolism running smoothly. Even mild dehydration can raise blood-sugar levels, increasing your risk of insulin resistance and fat storage.²⁶

Myth 8: You Shouldn’t Lift Weights Until After Losing Weight

Some women believe lifting weights will increase muscle mass and make them look bulkier, hindering their weight loss efforts. Others think that cardio alone is sufficient for weight loss and that strength training only helps once you reach a certain weight.

Resistance training should actually be a foundational part of your weight-loss journey from the start. It helps preserve and build muscle mass, boosting metabolism and making your body more efficient at burning calories.²⁷ Combining weights with high-intensity interval training (HIIT) can significantly enhance fat loss, improve insulin sensitivity, and boost overall health.²⁸

When it comes to exercise, it’s important to challenge yourself. Make your workouts harder, not easier. Pushing your limits helps you recover faster and achieve better results. At the same time, incorporating more movement into your daily routine period can positively impact weight loss. Walking should be a mandatory part of your day, not just exercise. Fit in movement wherever you can, such as using a treadmill while on conference calls to stay active.

The Science-Based Solution to Weight Loss Myths

Losing muscle mass becomes a serious concern once you reach 40. Without optimal protein, building and maintaining muscle can become difficult. Unfortunately, most of us don’t get enough protein despite increasing needs with age. One simple dietary change can transform your fat loss and metabolism: prioritize protein.

I created the 7-Day Eat Protein First Challenge to help you optimize your protein intake. It includes a protein calculator to discover your daily protein needs (you might be surprised by the results)! You’ll also receive a guide packed with tips, tricks, and a protein-first meal plan to help you transition to a higher-protein diet and enjoy its benefits.

Don’t let myths about weight loss hold you back! With the 7-Day Eat Protein First Challenge, you’ll see how easy it is to boost your protein intake and achieve your weight and fat loss goals.

Join the 7-Day Eat Protein First Challenge for FREE here.

References:

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These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.