Why Small Wins Matter: The Key to Sustainable Fat Loss

If you’ve ever felt like your progress is too slow, or that you’re doing everything “right” but the results aren’t showing fast enough; I want you to know something important: you’re not alone.

So many women I coach feel the same way. You start strong, make changes to your diet, add in some strength training, drink more water, walk more… but then life happens. Work deadlines. Kids off school. Hormones all over the place. One off week turns into two, and suddenly you’re questioning whether it’s all even working.

But here’s the truth I always come back to; and what I remind my clients of every week:

Slow progress is still progress. And small wins? They’re the building blocks of lasting change.

Kate Stevens, of The Kate Outdoors Life Coaching here in SE London where I live, and who often provides mindset sessions for my clients notes:

"When progress feels slow and motivation dips, celebrating your small wins can make all the difference. Harvard research shows that tracking these moments - like doing a workout when you didn't feel like it, or choosing a walk over skipping lunch - boosts motivation and helps you stay on track.

"Every small win counts - so notice them! Celebrate them, however insignificant they might feel; they are all adding up to the longer term goal!"

In a world that praises quick results and transformation stories, I know slow progress can feel frustrating. But let’s talk about why it’s actually the best kind of progress - especially when you’re over 40 and trying to lose weight, gain strength, and feel better in your body again.

The Problem With "All or Nothing" Mentality

Most women I work with have been through some version of the “strict diet” cycle before. You know the one: extreme calorie counting, detoxes, cutting out food groups, maybe adding in long sessions of cardio.

It might work for a while, but it’s not something you can stick to in the long term, especially with a busy life and a body that’s changing due to perimenopause or menopause.

So what happens when that plan inevitably gets derailed? You feel like you’ve failed, even though it was the plan that failed you.

That’s why I go back to the basics with my clients; No extremes. No counting every gram. Instead, we focus on:

• Good all-round nutrition habits (like eating enough protein and managing portion sizes)
  
  

• 2–3 strength training sessions per week. Or even just 1, if that's all you can manage! 1 is better than zero.
  
  

• Moving more throughout your day and finding movement you ENJOY (because yes, your steps and everyday movement DO really matter). My latest obsession - ROLLER SKATING! It's never too late!
  
  

This is how you achieve sustainable fat loss and body recomposition in your 30s, 40s and beyond - not by burning out, but by building consistency.

The Evidence Backs It Up!

There’s strong evidence that gradual, steady changes lead to better long-term outcomes than rapid weight loss or overly restrictive plans. The NHS, for example, recommends setting “realistic goals” and focusing on sustainable habit change for weight management.

Similarly, a study published in Obesity found that people who lost weight at a consistent, moderate pace were more likely to maintain it in the long run compared to those who lost quickly and inconsistently (Tosca et al., 2016).

It’s also worth noting that as we age, especially once we get past 40, our bodies respond differently. Hormonal shifts, muscle loss, and changes in how we store fat mean that quick fixes become even less effective - and can often backfire.

That’s why we need an approach that works with your body, not against it.

Why Small Wins Are So Powerful

One of the biggest mindset shifts I help women make is to recognise and celebrate the little wins - the ones that often get overlooked.

Psychologically, small wins trigger motivation. They give us dopamine, the brain’s reward chemical, which boosts energy, focus, and that “keep going” feeling. Harvard researcher Teresa Amabile studied this in the workplace and found that progress, even when it equated to just small steps forward, was the number one factor that kept people motivated and engaged (Amabile & Kramer, 2011).

It’s exactly the same when it comes our to fitness and health.

And when you're dealing with busy schedules, hormonal ups and downs, or sleep-deprived weeks, that small-win mindset becomes even more important.

What Counts as a Small Win?

Literally anything that moves you forward, and that you didn't do before! -

• Got your strength workout in, even if it was short? ✅

• Reached your protein goal for the day? ✅

• Chose a nourishing lunch when tempted by something else? ✅

• Managed 8,000 steps even though it was raining? ✅

• Had a tough day but still drank enough water? ✅
  
  

This is all progress. And when you focus on these actions week by week, you start to see real momentum - not just in your results, but in your confidence, energy, and mindset too.

For Women in Midlife, This Approach Is a Game-Changer

If you’re in your 30s, 40s or 50s, your body’s needs have shifted. You’re not broken; far from it - but what worked in your 20s likely doesn’t cut it now.

This is why strength training becomes so important. Not only does it help preserve muscle (which naturally declines with age), but it boosts metabolism, supports healthy joints, and helps manage menopausal weight gain.

The North American Menopause Society recommends resistance training specifically to support body composition, bone density, and metabolic health during perimenopause and beyond.

And paired with a balanced, protein-rich diet and increased daily movement (even just walking more - yes, really!), it’s an incredibly effective way to lose body fat without needing to diet obsessively.

But again; consistency is more important than intensity.

You don’t need to be perfect. You just need to keep showing up. As the picture says above; DECIDE, COMMIT, REPEAT!

How to Put This Into Practice

Something I ask my clients to do for their weekly check-ins is to list out their 3 biggest wins of the week, or keep a “weekly wins” journal.

You can easily do this yourself, it doesn't need to be time-consuming. Every week, just take five minutes to jot down:

• 2–3 things you did well last week

• Something you learned

• One small goal for the week ahead

This shifts your mindset away from “I didn’t do enough” to “I’m making progress.” And that change in self-talk is incredibly powerful.

You start seeing yourself as someone who is getting stronger. More consistent. More capable.

And that self-image? It’s what leads to long-term success; not just with weight loss, but with feeling good in your own skin again.

You’re Doing Better Than You Think

If progress has felt slow lately, I hope this reminds you that slow is still steady - and steady wins every time.

You’re not falling behind. You’re building something sustainable.

Body recomposition after 40 is absolutely possible, BUT it doesn’t come from cutting carbs or doing punishing workouts.

It comes from showing up consistently. Eating well, without being restrictive. Lifting weights. Moving your body. And giving yourself credit for all the small decisions that add up to something big.

So here’s what I want you to ask yourself this week:

What’s one thing I did right?

Then build on that. Day after Day. Week after week.

You’ve got this!