After two decades of working with women over 40, I can tell you this with certainty:
Lasting weight loss has less to do with dieting and everything to do with daily habits.
It’s not about being perfect — it’s about being consistent in the small things that truly move the needle.
Here are the 7 habits I see time and time again in women who release the weight and keep it off — for good.
1. 🌊 Hydrate Like It’s Your Job
These women treat water like it’s their best friend. Not only does it help with digestion, energy, and cravings, but proper hydration is one of the easiest (and most overlooked!) ways to support metabolism and detox pathways.
Aim for 2–3 litres of water per day, and consider adding electrolytes if you’re on a whole food plan.
2. 🥦 Focus on Plant Diversity
They don’t eat the same 3 vegetables every day. Women who thrive focus on diversity, which helps fuel the gut microbiome and keep digestion humming.
Try to aim for 25–30 different plant-based foods per week — herbs, spices, seeds, veggies, fruits, and legumes all count!
3. 💪 Prioritize Protein at Every Meal
They never eat “naked carbs.” Whether it’s breakfast or a quick afternoon snack, protein is always on their plate. Why?
Because protein stabilizes blood sugar, keeps you full longer, and supports lean muscle mass (which fuels metabolism).
Target 25–30g per meal, and bump it up with boosters like collagen, hemp, or organic chicken.
4. 🧠 They Protect Their Mindset
They don’t beat themselves up over a slip. They pause, reset, and move forward.
These women talk to themselves with kindness, know that guilt adds nothing, and understand that consistency beats perfection every single time.
5. 💤 They Respect Their Sleep
No late-night scrolling marathons. No 5-hours-a-night routines. They prioritize 7–9 hours of quality sleep, knowing it’s the key to hormone regulation, hunger control, and energy.
A rested woman is a powerful woman. 😴
6. 🚶♀️ They Move Daily — But Don’t Overtrain
They walk, stretch, do Pilates, lift weights… whatever feels good. But they don’t burn out.
Sustainable movement beats punishment-based workouts. Period.
And yes, walking absolutely counts.
7. 🧂 They Keep Their Environment “Weight-Loss Friendly” — Especially Snacks!
The pantry doesn’t have 6 bags of chips “just in case.” Their fridge is stocked with fresh, nourishing options. They set up their space to make success easier — not harder. Your environment should support the version of you that you’re becoming.
Here are some weight-loss-friendly grab-and-go snacks to have on hand:
- Pre-portioned nuts (almonds, walnuts, or pistachios — about a small handful)
- Hard-boiled eggs — protein-packed and satisfying
- Greek yogurt or dairy-free coconut yogurt cups (unsweetened)
- Veggie sticks (carrot, celery, cucumber) with single-serve hummus or guacamole
- Roasted chickpeas or edamame — crunchy, fiber-rich, and protein-packed
- Protein bars with clean ingredients (low sugar, high protein) — I like ones with collagen or pea protein
- String cheese or mini cheese rounds (if you tolerate dairy)
- Pre-cut fruit like berries or apple slices paired with nut butter
- Seaweed snacks — low calorie and nutrient-dense
Having these snacks prepped and within reach helps you say “yes” to nourishment and “no” to processed junk when life gets busy.
✨ Final Thought:
Weight loss that sticks isn’t about obsession. It’s about alignment, intention, and daily repetition.
Choose a few of these habits to double down on this week — and remember, you don’t have to do them all perfectly. You just have to keep going.
You’ve got this.
Warmly,
Dr. Joey
Looking to kick-start your health?
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