Why January weight-loss struggles are normal (and what actually works) when you're a 40+ woman

The start of the year is often associated with resolutions, but if your weight hasn’t shifted despite healthy intentions, you’re not alone. After festive indulgence, the body resists quick changes, and motivation alone rarely works.

Struggling with weight loss in January? Learn realistic tips focusing on protein, sleep, and movement to help you stay on track.”

Weight loss in January often feels slow and frustrating - but that doesn’t mean it’s not achievable with a bit of help, and you don't need to reach for the weight loss drugs.

Why the struggle is normal

Post-holiday weight gain is often water retention, bloating, or small increases in body fat. Crash diets or extreme restrictions can backfire, leaving you tired, hungry, and demotivated. Focusing on sustainable changes which means protein, sleep, and movement is far more effective than 'quick fixes' and without side effects.

Perimenopausal?

But what if you're a woman and perimenopausal too? Your hormones have a lot to say for themselves!

• Hot flushes can affect your sleep, that affects your eating habits and motivation to exercise

• Hormone shifts can affect your sleep even without flushes, see above...

• Blood sugar management becomes more challenging and body fat accumulates around the belly

• Stress at this time of life is often high with work, and family commitment

• Thyroid issues aren't uncommon, but many people have been tested and do not have a medical issue. They may however have symptoms

• IBS and digestive issues are more prevalent as the shift takes place

• Cardiovascular issues become more apparent as the protective oestrogen levels decline so those unhealthy snacks that kept you going in the past are feeding into weight gain AND potentially future health risk
  

Practical strategies that work for all ages groups (women and men)

• Prioritise protein at each meal to keep blood sugar stable and support muscle

• Move daily - short walks, home workouts, or gym sessions

• Sleep matters - poor sleep impacts hormones that control appetite and energy

• Avoid punishing yourself — plan meals around balanced, sustainable choices instead of restriction

Then add layers of analysis

Tests can help us to really personalise your programme and get to the root cause. They help you know where to focus and often you can be less hard on yourself and be more understanding.

Tests I organise and interpret for clients include

• Hormone tests

• Digestive stool test

• Comprehensive blood tests

• Nutrigenomic tests

Take action now

Weight loss in January isn’t about perfection — it’s about consistent, achievable changes that are specific to you. Start with small steps today and consider professional support to make the process simpler and more effective. I can help you with health coaching, analyse your food diary, help with menu ideas or we can dig deeper and focus on digestive testing, hormonal tests and blood tests if you would like to.

Please don't struggle, book a free call click 'Nutrition Refresh' and lets create a plan that works for you.

www.healthandhart.com