What sustainable weight loss in midlife should look like

Jacky Dempsey
Aug 18
4 min read

Updated: Aug 22

Avocado and tape measure emphasising the need for sustainable weight loss in midlife

There’s no denying the buzz around weight loss injections right now. From celebrities to social media influencers, people everywhere are talking about the likes of Wegovy and other GLP-1 weight loss jabs that are now available in the UK. For many, these injections are seen as a shortcut to rapid weight loss, especially when long-term habits have felt hard to stick to or results have been slow.

So, what should sustainable weight loss in midlife really look like?

Here’s the truth: while a jab might give fast results on the scales, real and lasting transformation runs deeper than numbers. If you’re someone navigating perimenopause, menopause, or simply feeling like you’ve lost your spark, you already know this journey isn’t just about shedding pounds. It’s about regaining you, your energy, your confidence, your health, and your balance.

So, if you’ve tried the quick fix or decided it's not for you, where does that leave you now?

Let’s talk about what comes next.

Weight Loss Jabs in the UK: What They Can and Can’t Do

The most well-known weight loss jabs in the UK, such as Wegovy (semaglutide), and Mounjaro work by mimicking a hormone that helps regulate appetite. For some people, this can help reduce cravings and lead to weight loss when used alongside diet and lifestyle changes.

But here’s what they don’t often tell you:

These jabs are not a replacement for sustainable habits.
Many users find the weight creeps back on once they stop.
They don’t address emotional eating, energy dips, sleep struggles, motivation, or balancing other hormones - all of which are deeply connected to midlife weight gain.

Most importantly, they don’t change your relationship with your body, alter your food choices, provide the motivation to exercise and ultimately change your mindset.

That’s why it’s vital to look at weight loss and wellbeing as a holistic, ongoing process - not just a quick fix or a number on the scale.

Why Midlife Change Takes Time (and Why That’s a Good Thing)

If you’re in your 40s or 50s and feeling stuck, the idea of slow progress can feel frustrating. But the truth is, your body is changing - hormonally, physically, and emotionally. That’s not a sign of failure. It’s a powerful invitation to pause, reassess, and respond differently.

Here’s why sustainable change is worth the time:

You build habits that last a lifetime, not just until the next holiday or event.
You reconnect with what feels good - not what burns the most calories.
You develop a way of living that honours your current body, not your 25-year-old self.
You gain clarity, strength, and confidence from the inside out.

No jab can do that. But you can - and you don’t have to do it alone.

What Now? A Healthier Way Forward

Whether you’ve tried weight loss injections, considered them, or decided they’re not for you, the question now is: how do I move forward in a way that works for me?

Here are the pillars I use when coaching women through sustainable midlife transformation:

Nourishment, Not Restriction

Midlife is not the time for deprivation. Your body needs nutrients to support hormone balance, brain function, and energy. That means protein, healthy fats, fibre, and colourful, nutrient-dense meals - not diet shakes or extreme plans.

The goal? Feel full, fuelled, and empowered, not hungry and frustrated.

Movement That Supports Your Body

Exercise shouldn’t feel like punishment. At this stage of life, movement should boost your mood, support your metabolism, and help you feel stronger.

Whether it’s walking, Pilates, strength training, or dancing in the kitchen, the best exercise is the one you enjoy and can stick to consistently.

Sleep and Stress: The Silent Saboteurs

Poor sleep and chronic stress can derail even the best intentions. They increase cravings, affect hormone balance, and zap your motivation.

Learning to unwind, creating a bedtime routine, and introducing mindful practices can do more for your waistline than cutting carbs ever will.

Mindset Reset

If you’ve been dieting for decades, it’s normal to have a complicated relationship with food and weight. But midlife is the perfect time to shift from self-criticism to self-respect.

You are not broken. You are evolving, and your approach needs to evolve too. That starts with being kind to yourself, setting realistic goals, and focusing on progress over perfection.

Accountability and Support

Change is hard when you’re doing it alone. A supportive coach, a like-minded community, or even a close friend can make all the difference. When you’re surrounded by encouragement, expert guidance, and real-life strategies, change becomes not only possible but enjoyable.

It’s Time to Write a Different Story

Weight loss injections might promise fast results, but they’re not a magic wand, especially in midlife. They won’t help you feel more motivated, sleep better or rebuild your confidence.

If you’re tired of yo-yo dieting, quick fixes, and chasing numbers, maybe it’s time to try something different. Something that starts with you. Your goals. Your body. Your life.

Because lasting change doesn’t happen in a week, but it can happen. And when it does, the results go far beyond the scale.