Let’s be real—losing weight is one thing, but knowing how to maintain lost weight is quite another. It takes a whole different mindset, especially in midlife when hormones, stress, and life can throw curveballs and the honest truth is it’s sooooo much easier to gain weight again.
In all honesty I feel we are going to see a more drastic need for maintenance practices and mindset as many people will be wanting to transition from using weight loss drugs GLP1’s such as Monjaro. The biggest challenge with drastic and fast weight loss is that a lot of the lost weight comes from muscle wastage and this is what can make weight management more challenging further down the line as the metabolic rate slows and where exercise becomes more important in these cases and why it’s important to maintain muscle during the weight loss process.
In my SHIFT40 coaching program, we always focus on slow sustainable weight loss stratagies that support you in being able to keep the weight off for the long term.
But once the weight has been lost, the ability to keep it off will come from the following steps. I see time and again that it’s not just about the food or the workouts. It’s about the daily habits and a shift in identity, a change in the person that you have to keep on being, this is what helps women feel strong, confident, and in control.
These eight habits aren’t quick fixes. They’re sustainable lifestyle changes that support long-term fat loss, hormonal balance, and overall wellbeing. And yep, there’s science behind them too.
1. They focus on consistency over perfection
You don’t have to be perfect to get results. In fact, aiming for perfection often leads to the all-or-nothing mindset that causes many women to give up. Instead, those who succeed long-term focus on showing up consistently, even when life gets busy.
Research published by Sorbonne University (2015) concluded that that consistent self-monitoring of food intake and physical activity was more effective than rigid diet rules. Meaning that being able to self regulate rather than tracking every small thing and allowing flexibility in your diet is key for long term success.
Bottom line: Progress over perfection wins every time and why we teach you these stratagies in SHIFT 40
2. They build meals around real, whole foods
Rather than cutting out entire food groups or jumping on extreme diet bandwagons, women who maintain fat loss stick to nutrient-dense foods that fuel their bodies. That means building meals around lean proteins, fibrous veggies, healthy fats, and smart carbs.
Whole foods help keep you fuller for longer and support better blood sugar control, which is especially important in midlife when insulin sensitivity can decrease (Journal of Nutrition, 2010).
Try this: Think of your plate as protein + fibre (1/2 plate of veggies) + fat + flavour.
Check out more recipes HERE for food inspiration on whole food meals to support your body goals.
3. They move their bodies daily
No this doesn’t mean hours in the gym. It means prioritising movement as a daily habit—yes it could be strength training (and this is important for maintaining a flexible metabolism among other things), but ultimately it’s the movement that you do outside of workouts that really adds up to helping lose or maintain fat loss.
A walk in the woods, dancing, or mobility work, getting up from your desk and moving on a regular basis.
Movement supports muscle mass, bone density, mood, and metabolic health. A 2024 study in JAMA found that even light physical activity was associated with lower risk of death in women over 50.
The goal: Move with purpose every day, in a way you enjoy. Find a new hobby or just spend less time sitting.
4. They track more than just the scale
The scale is just one data point—and honestly, not always the most helpful one. Women who keep the weight off pay attention to other forms of progress: how their clothes fit, how much energy they have, how strong they feel.
Non-scale victories (NSVs) are essential for motivation and perspective.
Tip: Take progress photos, journal your energy levels, and note improvements in strength or endurance.
5. They plan ahead like a boss
Planning isn’t restrictive—it’s empowering. Having a rough idea of meals and workouts for the week helps avoid last-minute takeaways and skipped sessions. Meal prepping, scheduling workouts, and stocking high-protein snacks can dramatically reduce decision fatigue.
Studies have shown that structured meal plans improve dietary adherence and reduce binge eating tendencies (International Journal of Behavioural Nutrition, 2017) and help with weight management
Make it work: Set aside 20 minutes on Sunday to plan your week.
6. They protect their mindset
The way you talk to yourself matters. Midlife women who keep going don’t spiral into guilt after a slice of cake or a missed workout. They bounce back. Cultivating a growth mindset—the belief that you can change and improve—has been linked to greater resilience, healthier habits, and better weight outcomes.
Affirm this: One slip-up doesn’t undo your progress. Stay out of the all or nothing mindset. Keep going.
7. They drink their water
Hydration sounds basic, but it plays a major role in appetite regulation, energy, and digestion. Studies show that drinking water before meals can reduce calorie intake, and staying hydrated helps support metabolic function and reduce fatigue.
Simple rule: Aim for at least 2L a day, more if you’re active.
8. They prioritise sleep and recovery
Your body does its best fat-burning and hormone balancing while you sleep. Poor sleep increases cravings, disrupts hunger hormones like ghrelin and leptin, and makes it harder to stick to healthy habits the next day.
A 2010 study in Annals of Internal Medicine found that people who slept less lost more muscle than fat, EVEN in a calorie deficit!!!!
Take note… you can do all the work in the world but if you are not getting enough sleep it can drastically affect your results. I truly believe that sleep should be a number one priority for midlife women.
Nightly goal: Aim for 7-9 hours, with a solid bedtime routine (hello, 3-2-1 rule).
Final Thoughts
These habits aren’t fancy and maybe you have heard them before, but they’re powerful. And be honest with yourself when asking how many of these you are actually practicing.
They’re what I help my SHIFT40 clients build and refine over time—because real results don’t come from restriction or burnout. They come from sustainable actions that support your body, your hormones, and your life.
Start small. Start today. And remember, it’s not about doing everything perfectly—it’s about doing the next right thing.
@emmacolseynicholls | Better Body Coaching for Women 40+
Leave a Reply