You’ve been doing all the right things—watching what you eat, staying active, maybe even dabbling in intermittent fasting…
But the scale? Still stuck.
And in midlife, that can feel especially frustrating—because the same tricks that worked in your 30s suddenly seem useless now. I get it—because I’ve been there too. For months, I felt like I was doing everything right, yet my body refused to budge.
The extra weight clung on, my energy was low, and my confidence started to dip. I started to wonder if this was just how midlife had to feel. But everything changed when I stopped trying to “do more”—and started doing things differently.
I began experimenting with different approaches and strategies. Not overnight—but steadily—my body started to shift. I felt lighter, stronger, and more like me again.
The truth is: your midlife body isn’t broken—it’s just speaking a new language. And once you learn to work with it, not against it, amazing things can happen. So if you’re feeling stuck, take a deep breath—you’re not alone, and you’re not doing anything wrong. You just need a few new tools in your toolkit.
Here are 7 simple (but powerful!) strategies that helped me finally break through the plateau and feel incredible again:
1. Extend Your Fast—But Build Up to It Smartly
If you’ve been fasting and hit a plateau, your body might have adapted—don’t worry, that’s normal. The key? Gently stretch your fasting window.
Start small: for example if your fasting window is 14 hours, aim for 16–20 hours a few times a week . As your body becomes more metabolically flexible, you may be ready for occasional 24–48 hour water fasts—these deeper fasts can be incredibly effective for midlife fat loss.
Want something gentler? Try a green juice fast for 24 hours. It’s easier on digestion while still helping your body tap into fat stores and reset. Here’s why this works: When you fast, your body first burns through glucose (your stored sugar). Once that’s used up, it turns to fat for fuel, producing ketones—which not only help burn stubborn fat but also support mental clarity and stable energy.
For women in midlife, where insulin resistance and hormonal shifts are more common, this can be a game-changer.
✨ And if you’re not fasting yet? Start today. Even short fasts can make you feel lighter, clearer, and more energized—you’ll be amazed at what your body can do.
2. Mix It Up—Because Your Body Gets Bored Too
Hitting a weight loss plateau? It might be because your body has become too efficient at handling your routine. Same meals, same workouts, same fasting window every day? Your metabolism has probably adapted—and that means it’s no longer working as hard to burn fat. To reignite results, you need to create gentle metabolic stress by changing things up:
- 🔁 Vary your fasting schedule: Alternate between 16:8, 18:6, and even the occasional 24-hour fast. This keeps your body guessing and more metabolically flexible.
- 🍠 Introduce a carb refeed day: If you’ve been low-carb for a while, adding a moderate-carb day once a week can help restore leptin levels and reset your fat-burning hormones.
- 🏋️♀️ Switch your workouts: Swap cardio for strength training, add HIIT, or take a full rest day if you’ve been pushing hard. Recovery is just as important as effort.
- 🥦 Try new foods or meal timing: Your body may respond differently to a protein-heavy breakfast one day and a light, early dinner the next. Test what energizes you best.
🔑 Why it works: Your midlife metabolism thrives on adaptability, not repetition. This is called metabolic flexibility—the ability to easily switch between burning carbs and fats for fuel. When you introduce variety, your body stays alert, adaptive, and responsive. That’s when fat loss kicks back in.
✨ For me, this tip broke the cycle of “doing all the right things” but seeing no results. And it made my routine feel way more enjoyable too. 
3. Make Lunch Your Main Meal (Yes, It’s Called Front-Loading)
We’ve all been taught that dinner is the time for a big meal, right? But what if I told you that making lunch your heaviest meal could be a game-changer for weight loss, especially in midlife? This approach is known as front-loading—and it’s a simple yet powerful way to work with your body’s natural rhythms.
By eating your biggest meal at lunch, you’re syncing with your body’s peak energy and digestion times. Think of lunch as a powerhouse meal: protein, healthy fats, fiber, and veggies. Then, keep dinner lighter—just a small protein with some veggies, or a salad with a little lean protein.
🔑 Why it works: Our digestion is most efficient during the middle of the day, when our metabolism is at its highest. This means we’re better able to process larger meals and manage insulin sensitivity, which helps reduce fat storage. Eating lighter in the evening allows your body to focus on recovery and sleep rather than digesting a heavy meal. Plus, it’s easier to get better sleep and naturally burn fat overnight if you’re not stuffed with a large meal right before bed.
✨ Since I switched to this strategy, I’ve felt more energized throughout the day and my body doesn’t feel overloaded in the evening. Not to mention, it’s helped me manage cravings and maintain a more balanced blood sugar level.
4. Reevaluate the Wine (I Know, It’s Hard!)
I get it—wine is a big part of the social scene, and it can be tough to imagine life without that glass (or two) of red after a long day. But here’s the deal: even just a few glasses of wine each week can have a serious impact on your ability to lose weight.
Why? Well, alcohol messes with your hormones in several ways. First, it can increase cortisol (your stress hormone), which promotes fat storage, especially around the belly. It also interferes with your liver’s ability to metabolize fat efficiently.
The liver is the body’s fat-burning powerhouse, but when it’s busy processing alcohol, it slows down fat-burning processes. Plus, alcohol disrupts your sleep patterns.
While you might think a glass of wine helps you unwind and fall asleep faster, it actually reduces the quality of your sleep. It messes with your REM cycles and prevents your body from fully recovering. This means you’re more likely to feel tired the next day, which can lead to cravings, poor decision-making, and a slower metabolism overall.
So, what happens when you cut back or eliminate alcohol for a few weeks? You may be surprised. Many women who reduce alcohol intake see significant improvements in their fat loss, sleep quality, and overall energy levels. In fact, some of my clients have told me that their cravings for sugary foods decreased when they removed alcohol, leading to a more balanced and sustainable lifestyle.
🔑 Why it works: Cutting back on alcohol equals more stable hormones, better sleep quality, and a faster metabolism. Essentially, by freeing up your body’s resources from alcohol, you allow your metabolism to run at full speed, your hormones to balance, and your body to burn fat more efficiently. Plus, you’ll feel more energized and clear-headed, which makes it easier to stick with your other healthy habits.
✨ I tried a 6-week alcohol break myself and couldn’t believe the difference. Not only did I sleep better, but I also felt more in control of my cravings and saw the scale finally start to shift in the right direction
5. Prioritize Protein for Your First Meal
Let’s face it—breakfast often gets a bad rap when it comes to weight loss, especially in midlife. We’re often told to grab a quick carb-heavy breakfast, like cereal or toast, which can spike our blood sugar and leave us reaching for snacks by mid-morning. But here’s a game-changer: start your day with at least 30 grams of protein.
Why protein? Well, it’s not just for bodybuilders! When you eat protein in the morning, it has a profound effect on your metabolism, hunger levels, and overall energy.
Think about it: Protein is the building block of lean muscle, and keeping muscle mass intact is essential as we age. Your metabolism naturally starts to slow down in midlife, so supporting muscle with sufficient protein helps maintain your metabolic rate.
A high-protein breakfast stabilizes your blood sugar levels, which in turn helps to prevent the energy crashes and cravings that can lead to overeating later in the day. Plus, protein has a unique ability to keep you fuller for longer, which means fewer mid-morning snack attacks and a more consistent energy level throughout the day.
This is especially important for women in midlife, whose fluctuating hormones can often cause hunger to feel unpredictable. Try options like eggs with avocado and spinach, a protein-packed smoothie with nuts or seeds, or a bowl of Greek yogurt with berries and chia seeds. These meals help you stay satisfied while giving your body the essential nutrients it needs to fuel your day.
🔑 Why it works: Prioritizing protein at breakfast not only reduces cravings and prevents overeating, but it also supports lean muscle mass and a healthier metabolism. In midlife, where muscle loss and slower metabolism are common, starting your day with protein is one of the easiest and most effective ways to set yourself up for success all day long.
✨ I’ve personally noticed a huge difference when I switched to a higher-protein breakfast. It keeps me full longer, helps manage my blood sugar, and stabilizes my energy levels—no more mid-morning slump!
6. Yes, You Can Have Dessert (Just Time It Right)
I know, this one might feel a little indulgent, but hear me out—you can have dessert and still support your weight loss goals in midlife! The key is to time it right. Instead of sneaking a sweet treat as a mid-afternoon snack or indulging in something sugary late at night, aim to enjoy your dessert right after a protein-rich meal.
Why does this matter? When you eat dessert on its own or at random times, your blood sugar spikes quickly, leading to that classic crash. This crash can cause you to crave more sugar, creating a vicious cycle of cravings and overeating. But by pairing your dessert with a balanced meal that’s rich in protein, healthy fats, and fiber, you’re helping your body handle the sugar more efficiently.
Here’s the trick: protein and fiber slow the absorption of sugar into your bloodstream, so instead of experiencing a blood sugar spike, you get a more stable rise and fall. This helps keep your energy levels consistent and prevents those sharp drops that trigger cravings. For example, try having a few pieces of dark chocolate or a fruit-based dessert after a satisfying meal with protein, like grilled chicken and roasted veggies, or a hearty salad with beans and avocado. Not only will this prevent those post-dessert cravings, but it can also help you stay on track without feeling deprived.
🔑 Why it works: Combining dessert with a balanced meal buffers your body’s blood sugar response, preventing that spike-and-crash cycle. This way, you can enjoy the foods you love while keeping your energy levels stable and your cravings in check.
✨ Personally, I’ve found that having a little something sweet after a balanced meal satisfies my sweet tooth without derailing my progress. It’s all about finding that balance! 
7. Don’t Underestimate the Power of “Little” Wins (And Little Setbacks)
It’s easy to think that just a few minutes of exercise or a single off-plan treat don’t really matter, but they absolutely do—in both positive and negative ways. Let’s start with the positive side: Those small actions—like a quick walk, stretching for 5 minutes, or doing a few squats—really add up.
They may seem insignificant at the moment, but every little burst of movement helps boost your metabolism, keep your body active, and maintain muscle mass, which is so important as we age. Even if you don’t have time for a full workout, these mini wins build up over time and can make a significant difference in your overall health and weight loss journey.
On the flip side, small setbacks like grabbing a chocolate bar, indulging in a sugary snack, or skipping your healthy meal in favor of something less nourishing can also add up—and they might stall your progress. It’s not about being hard on yourself, but the reality is, frequent indulgences—even if they seem minor in the moment—can add up, especially when you’re working against midlife changes like slowing metabolism or hormone shifts.
A single piece of chocolate here or there won’t ruin everything, but it’s easy for those small choices to snowball and create a pattern that hinders your progress. This is why consistency and balance matter more than perfection. If you find yourself slipping, don’t let one choice turn into a whole day of poor decisions. Acknowledge the setback, then move forward with your next positive choice.
🔑 Why it works: Small, positive actions—whether it’s exercise or eating nourishing meals—add up over time and contribute to lasting change. Similarly, small slip-ups can have a cumulative effect on your goals. It’s all about balance. Be mindful of the “little things” that can either propel you forward or set you back, and make sure to keep choosing the habits that support your long-term success.
✨ Remember: Every step, every choice, counts. Small wins, when consistent, lead to big results. But those little setbacks? They matter too. Stay mindful, and you’ll keep moving in the right direction.
💫 Ready for a Full Midlife Reset?
If you’re done feeling stuck and you’re ready to feel strong, confident, and full of energy again—my 90-Day Midlife Reset program is here to support you. It’s a structured, supportive path to help you take back control of your health, shift stubborn weight, and feel like you again—without the overwhelm.
👉 Learn more about the 90-Day Reset Also, you can check out my blog How to Hit the Midlife Reset Button and Thrive Like Never Before, which is an amazing resource to get you started! Midlife is your time—let’s make it powerful, joyful, and full of possibility. 💛
