The Most Common Mistakes Women Make When Trying to Lose Weight or Change Their Body Composition

Are You Making These Common Mistakes?

Losing weight and changing body composition aren’t just about eating less and moving more. Many women unknowingly sabotage their progress by following outdated advice, overtraining, or neglecting key factors like strength training and recovery.

And while some of these mistakes can go unnoticed in your 20s, they become far more impactful as you hit your 30s and beyond. Hormonal changes, stress resilience, and recovery capacity shift over time, making a smarter approach essential.

Here are the most common mistakes—and what you should do instead!

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1. Not Eating Enough Protein

Protein is essential for maintaining muscle, keeping you full, and supporting fat loss. Many women under-consume it, leading to muscle loss and slowed metabolism. Aim for 30-40g of protein per meal and 10-15g per snack for optimal body composition.

2. Eating Too Few Calories

Drastically cutting calories may lead to short-term weight loss, but it also slows metabolism, increases cravings, and makes it harder to maintain results. Instead of extreme restriction, focus on fuelling your body properly while maintaining a slight calorie deficit for sustainable fat loss.

3. Doing Too Much Moderate-Intensity Cardio

Spending hours on the treadmill or in back-to-back spin classes can actually work against you. Long-duration cardio (over 30 minutes at moderate intensity) increases cortisol, leading to muscle loss and stubborn fat retention. Instead, prioritise strength training, HIIT, and daily movement (NEAT) to optimise fat loss.

4. Skipping Strength Training

Many women fear lifting heavy weights, worrying they’ll "bulk up." The reality? Strength training helps shape your body, increase metabolism, and improve fat loss. If you’re not lifting weights at least 2-3 times per week, you’re missing out on one of the most effective ways to change your body composition.

5. Overtraining & “Double Classes”

Some women believe more exercise equals faster results, but overtraining leads to burnout, poor recovery, and increased fat storage due to elevated cortisol. If you’re regularly doing back-to-back classes or multiple workouts a day, consider scaling back and focusing on quality over quantity in your training.

6. Ignoring Sleep & Recovery

Sleep is just as important as diet and exercise when it comes to fat loss. Poor sleep disrupts hunger hormones, increases cravings, and impairs recovery. Aim for 7-9 hours of quality sleep each night and incorporate active recovery days into your routine.

7. Ignoring Hormonal Changes

As women age, hormonal shifts affect metabolism, muscle retention, and fat storage. If you’re 30+, your body may not respond the same way it did in your 20s. Supporting your hormones through adequate protein, strength training, stress management, and proper recovery becomes even more important.

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How to Fix These Mistakes

✅ Prioritise strength training – Lift weights at least 2-3 times per week.

✅ Increase protein intake – Aim for 30-40g per meal to maintain muscle.

✅ Ditch excessive cardio – Swap long cardio sessions for strength and HIIT.

✅ Sleep & manage stress – Recovery is just as important as your workouts.

✅ Adjust for your age & hormones – What worked in your 20s may not work in your 30s and beyond.

If you’re struggling with fat loss or feel like your training isn’t working, these adjustments could be the game-changer you need.

💬 Have you made any of these mistakes?

A Sustainable, Balanced Approach

I love helping women find an approach that works for them, making small, manageable changes that lead to lasting results. There’s no need for quick fixes, extreme dieting, or punishing workout routines—just sustainable habits that help you feel strong, confident, and in control of your body.

If you want to move away from the all-or-nothing mindset and create a plan that fits your life, let’s work together to build a healthier, more sustainable approach. 💪