Why Dieting Doesn’t Work (And What To Do Instead)
If you’re over 35 and feel like you’ve tried every diet under the sun—low-carb, keto, intermittent fasting—only to end up back where you started, you’re not alone. The truth is, most diets set you up for failure. They focus on restriction, willpower, and short-term results rather than sustainable changes.
The good news? There’s a smarter way to lose weight, boost your energy, and feel amazing—without cutting out entire food groups or obsessing over calories. Let’s break it down.
1. Focus on Adding, Not Restricting
Instead of eliminating foods, shift your focus to what you can add to your plate. When you prioritize nutrient-dense foods like lean proteins, fiber-rich veggies, and healthy fats, you naturally eat less of the processed stuff—without feeling deprived.
SIMPLE SWAPS:
• Instead of skipping carbs, swap refined carbs (white bread, pasta) for fiber-rich options like quinoa or sweet potatoes.
• Instead of cutting out sugar entirely, add naturally sweet foods like berries or dark chocolate to satisfy cravings.
• Instead of focusing on what you can’t eat, add more protein to keep you full and curb cravings.
2. Balance Your Hormones for Fat Loss
After 35, hormonal changes can make weight loss trickier. Cortisol (stress hormone), insulin (blood sugar regulation), and estrogen levels all play a role in how your body stores fat—especially around the midsection.
HOW TO SUPPORT YOUR HORMONES NATURALLY:
• Eat protein at every meal – Helps balance blood sugar and keeps cravings in check.
• Manage stress – High cortisol leads to stubborn belly fat. Try deep breathing, walking, or strength training.
• Prioritize sleep – Poor sleep disrupts hunger hormones, making you crave sugar and carbs.
3. Eat in a Way That Supports Your Lifestyle
Strict meal plans don’t work because they ignore real life. Instead of forcing yourself into a rigid diet, build a nutrition plan that works for YOU.
TRY THIS:
• Flexible meal prep: Instead of prepping full meals, batch-cook proteins (chicken, salmon, tofu) and veggies so you can mix and match.
• 80/20 rule: Eat nutrient-dense foods 80% of the time, and enjoy your favorite treats guilt-free 20% of the time.
• Listen to your body: Learn the difference between true hunger and emotional eating.
4. Strength Training Over Cardio-Only Workouts
If your goal is fat loss and a stronger metabolism, lifting weights should be your best friend.
WHY?
• Muscle burns more calories than fat (even when you’re resting!)
• Strength training improves insulin sensitivity, making it easier to lose weight
• It boosts confidence – You’ll feel stronger, more capable, and empowered
5. Make Small, Sustainable Changes
The biggest reason diets fail? They’re too extreme to maintain long-term. Instead, focus on 1-2 small changes at a time.
Quick wins to get started:
• Drink more water – Aim for half your body weight in ounces.
• Add 20g of protein per meal – Helps curb cravings and builds muscle.
• Swap one processed snack for a whole food – Example: Greek yogurt + berries instead of a granola bar.
The Bottom Line: No More Quick Fixes, Just Real Results
You don’t need another diet—you need a plan that works for you.
If you’re ready to stop dieting and start feeling strong, energized, and confident, we can help! At 13 Stripes Fitness, we take a personalized approach to fitness and nutrition for women over 35.
Not sure where to start? At 13 Stripes Fitness, we specialize in small-group and personal training to help women over 35 get stronger, leaner, and more confident—without spending hours in the gym. Want expert guidance tailored to your goals? Schedule a free intro with us today! Remember: It’s not about being perfect—it’s about progress. Start small, stay consistent, and your body (and mind) will thank you!