Hi can you believe it is February already!
It is common January that people commit to changing their diet. However, what often happens is they are too extreme and in todays email I am going to cover why this is not the best solution along with providing some helpful tips on what is sustainable long-term.
Why Crash Diets Don’t Work for Adults Over 35
Short-term restriction leads to long-term frustration.
Here’s what your body actually needs for real, lasting fat loss after 35.
If you’re over 35, there’s a good chance you’ve tried at least one crash diet.
Low-carb.
Low-calorie.
Juice cleanses.
Detoxes.
Or a 30-day challenge promising fast results with “simple rules.”
And here’s the honest truth:
They probably worked — at least at first.
The scale went down.
Your clothes felt looser.
You felt hopeful… maybe even relieved.
Then it all came back.
Sometimes with a little extra.
That’s usually when people ask:
“What did I do wrong?”
Let’s clear this up right now.
It wasn’t you.
Crash diets fail because they ignore how the adult body actually works — especially after 35.
Here’s why.
1. Crash Diets Slow Your Metabolism (Especially After 35)
Most crash diets rely on extreme calorie restriction.
At first, the scale drops quickly — but your body notices.
When calories drop too low, your metabolism slows down to protect you.
That’s not failure.
That’s survival.
After 35, this effect is stronger because most adults naturally have less muscle than they did in their 20s.
Less muscle means fewer calories burned at rest.
Combine lower muscle mass with aggressive calorie cuts, and your body enters preservation mode.
You burn fewer calories.
Hunger increases.
Energy drops.
Muscle tissue gets broken down.
That’s the opposite of sustainable fat loss.
2. Crash Diets Ignore Hormonal Changes After 35
Your mid-30s and beyond come with normal hormonal shifts — including changes in cortisol, insulin, estrogen, and testosterone.
Crash diets pretend those changes don’t exist.
During this stage of life, your body is more sensitive to stress, poor sleep, long gaps between meals, low protein intake, and intense exercise without recovery.
Crash dieting adds stress to a system that’s already under stress.
The result?
More cravings.
Lower energy.
And harder fat loss — not easier.
3. Crash Diets Create the Rebound Effect
Extreme restriction almost always leads to rebound weight gain.
When you diet aggressively, hunger hormones increase and fullness signals decrease.
As soon as the diet ends, appetite skyrockets.
And because your metabolism slowed during the diet, weight comes back faster than before.
This isn’t a willpower problem.
It’s a biological response.
4. Crash Diets Don’t Provide Enough Protein
Protein becomes more important after 35 — not less.
You need protein to preserve muscle, support metabolism, control hunger, recover from training, and protect bone health.
Most crash diets slash protein intake.
That leads to muscle loss.
Muscle loss slows metabolism.
And a slower metabolism leads to stubborn fat.
You may get smaller — but not stronger or healthier.
5. Crash Diets Don’t Fit Real Life
Crash diets don’t care that you have a job, a family, social events, travel plans, or a desire to enjoy food.
They demand perfection.
One “off” day feels like failure.
That’s why so many adults over 35 feel defeated by dieting.
You don’t need perfection.
You need a plan that fits your real life.
6. Crash Diets Don’t Teach You Anything
When a diet tells you exactly what to eat, you don’t learn how your body works.
Once life gets busy, you’re back to guessing.
You deserve to understand how your body responds to food, stress, training, sleep, and recovery — so results last.
The Real Solution
Fat loss after 35 is absolutely possible.
You just need an approach that respects your body today.
That means:
• Eating enough protein
• Strength/Resistance training consistently two to three times a week
• Managing stress
• Sleeping well
• Eating regular meals
• Avoiding extreme restriction
• Following a plan that fits your lifestyle
Crash diets fail because they ignore these basics.
Sustainable habits succeed because they’re built on them.
If you’re ready to stop restarting and start building results that last, we’re here to help.
Kind Regards
Phil – Owner and Coach Wellness Strength Training and Strength & Conditioning Coach Leigh Leopards Women’s Rugby League team.
