"I'm eating less than ever… so why am I still gaining weight?"
If you've asked yourself this question, you're not alone.
Every week, I speak to women who are frustrated because they're trying everything like skipping meals, avoiding rice, walking every day, drinking detox water and yet the weighing scale refuses to budge.
The problem isn't your effort.
The problem is that you've been following advice that sounds logical but isn't backed by how a woman's body actually works after 35.
Let me bust some of the biggest myths.
Myth #1: "Eating Less Means You'll Lose More Weight."
Reality: Eating too little for too long can actually work against you.
When your body consistently receives fewer calories than it needs, it begins conserving energy. You may feel tired, constantly hungry, lose muscle mass, and eventually burn fewer calories throughout the day.
Many women proudly tell me, "I only eat twice a day."
Unfortunately, eating less doesn't automatically mean you're nourishing your body better.
Instead of asking:
"How little can I eat?"
Ask yourself:
"Am I giving my body enough nutrition to function well?"
Weight loss isn't about starvation.
It's about nourishment.
Myth #2: "Rice Makes You Fat."
This is probably the most common myth in Indian households.
Rice doesn't make you gain weight. Neither do chapatis. Neither does fruit.
Weight gain happens when your overall lifestyle consistently creates an energy surplus, not because of one particular food.
In fact, completely eliminating foods you enjoy often makes diets harder to sustain.
Rather than fearing rice, focus on:
- Portion balance
- Protein
- Vegetables
- Overall meal quality
Food isn't the enemy.
Poor eating patterns are.
Myth #3: "Walking for an Hour Is Enough."
Walking is wonderful.
It improves heart health, mood, digestion and blood sugar.
But if your only goal is fat loss, especially after 35 then walking alone may not be enough.
As women age, we naturally lose muscle mass.
Less muscle means a slower metabolism.
That's why adding resistance training two or three times a week can make a significant difference. Building muscle helps your body burn more energy, improves strength, and supports healthy ageing.
Think of walking as a foundation and not the complete solution.
Myth #4: "If the Scale Isn't Moving, Nothing Is Happening."
The weighing scale tells only one part of the story.
You might be:
- Losing body fat
- Building muscle
- Reducing bloating
- Sleeping better
- Having more energy
- Seeing your clothes fit more comfortably
These are all signs of progress.
If you judge your journey only by a number on the scale, you'll miss the improvements that matter most.
Health is much bigger than a single measurement.
Myth #5: "After 40, Weight Loss Is Impossible."
This is one of the most damaging myths.
Yes, hormones change.
Yes, metabolism changes.
Yes, stress, sleep, and perimenopause can make weight loss feel more challenging.
But challenging does not mean impossible.
I've worked with women in their 40s, 50s and beyond who have successfully lost weight, reduced bloating, improved their energy and regained confidence and not by following extreme diets, but by building sustainable habits that fit into their real lives.
Your age isn't your obstacle.
The wrong strategy is.
So, What Actually Works?
Instead of chasing quick fixes, focus on the habits that create lasting results:
- Eat enough protein at every meal.
- Include plenty of vegetables and fibre.
- Strength train regularly.
- Walk consistently
- Sleep Well
- Manage Stress
- Be patient and stay consistent.
Remember that There is no miracle food. There is no magic detox. There is no shortcut.
The women who succeed aren't the ones with the strongest willpower.
They're the ones who stop chasing myths and start following science.
Final Thoughts
If you've been blaming yourself because nothing seems to work, know this:
You don't need another restrictive diet.
You don't need to eliminate your favourite foods.
You don't need to spend hours exercising every day.
What you need is a strategy that's designed for your body, your lifestyle, and your stage of life.
When you stop believing the myths, sustainable weight loss becomes far more achievable.
Which of these myths have you believed at some point? Share your answer in the comments. I’d love to hear your experience.
