Many women over 40 feel frustrated despite “doing everything right”,(eating salads, staying disciplined, and exercising regularly), yet see little progress on the scale or in body composition.
According to certified fitness and nutrition coach Vanessa Letic, the issue often lies not in lack of effort, but in common “healthy” habits that are misaligned with how the female body functions after 40. In her popular video “The Healthy Habits Secretly Preventing Fat Loss,” Letic reveals four widely recommended practices that may actually be keeping women stuck in the restrict-binge-start-over cycle.
The first habit is eating light all day — skipping breakfast, surviving on coffee and small salads, and keeping calories very low. While it seems disciplined, this approach under-fuels the body, leading to low energy, intense evening cravings, and perceived “falling off track.”
The second is cutting carbs indiscriminately. Letic distinguishes between refined carbs (which spike blood sugar and leave you hungry) and complex “smart” carbs like oats, quinoa, sweet potatoes, lentils, and brown rice, which provide sustained energy and satiety. Eliminating the latter often results in fatigue and stronger cravings later.
Third, many women over-rely on cardio (spin classes, long treadmill sessions) while neglecting strength training. Without enough muscle-building work, especially when under-fueled, this increases stress on the body and fails to boost metabolism. Muscle, Letic emphasizes, is the key driver of a healthy metabolic rate. Finally, the habit of constantly “starting over” (e.g., “I’ll be good on Monday”) keeps women trapped in an unsustainable all-or-nothing mindset rather than building consistent, realistic habits.
Letic advises shifting to a more supportive approach: eating more balanced, nutrient-dense meals with smart carbs, prioritizing strength training to build and maintain muscle, and focusing on sustainable consistency instead of perfection or extremes.
The body after 40 responds better to nourishment and smart training than to restrictive dieting or punishment-style workouts.