**Hormone Specialist Reveals Four Common Weight Loss Pitfalls Often Overlooked by Women**
When it comes to shedding stubborn belly fat and achieving sustainable weight loss, advice abounds from all directions. However, according to Amy Kandetzke—a registered nurse and certified hormone specialist—many women over 40 are unknowingly undermining their own efforts with several common mistakes. Drawing upon her clinical experience at Optimal Health Solutions, Amy has highlighted four frequently overlooked errors that she believes can be pivotal in either supporting or hindering weight loss.
In a recently released video guide, Amy shared insights into how daily habits surrounding diet, exercise, and sleep all play significant roles in body composition and long-term well-being. While fad diets and quick fixes are alluring, she urges individuals to focus on understanding how hormones interact with lifestyle choices, especially as women age and their metabolism shifts.
Foremost among Amy’s concerns is the nature of breakfast. She observes that too many individuals opt for what is perceived as a healthy start to the day—such as bananas, toast, or granola bars—without realising these food choices may actually be setting them back. “The first problem I see concerns those who don’t have a blood sugar stabilising breakfast,” Amy notes. “Foods that are high in carbohydrates and low in protein or fat—like many breakfast staples—can create sharp spikes in glucose and insulin levels, ultimately encouraging the body to hold on to fat rather than burn it.” Rather than skipping this meal or making hasty choices, she recommends a breakfast that balances macronutrients to prevent the mid-morning energy crash.
Alongside breakfast, Amy urges caution with frequent snacking. It has become commonplace to nibble throughout the day, whether as a distraction or due to misleading dietary trends. Amy cautions: “Every time we eat, no matter how small, it raises our blood sugar and insulin. If you’re constantly snacking, your body doesn’t get the chance to access stored fat.” Instead, she advocates for spacing meals three to four hours apart. This approach, she explains, allows the hormone glucagon to activate, promoting fat burning in between meals and even while sleeping. Her advice reflects growing support for intermittent fasting and mindful eating practices within the wellness community.
Interestingly, Amy identifies over-exercising as a third frequent pitfall—particularly the belief that prolonged cardio sessions are the key to weight loss. “Many people still think that spending hours on the treadmill will help them lose fat,” she says. “But these long bouts of cardio can raise inflammation and cortisol, a stress hormone, which may actually slow down your metabolism.” Rather than extended cardio workouts, Amy recommends shorter, high-intensity routines, strength training, or simply increasing one’s daily steps. She stresses practicality over perfection, revealing her own routine centres around 10,000 steps each day and strength training up to three times a week.
Rounding off her list, Amy places heavy emphasis on the often underestimated role of sleep. She points to a widespread habit of sacrificing rest in exchange for early morning gym visits, suggesting this can be counterproductive. “If you’re waking up at 4 or 5am to exercise but running on less than seven hours of sleep, it might work against you,” she explains. Sufficient sleep is vital for hormone regulation, particularly those that govern hunger and satiety; a lack of rest, Amy warns, could disrupt these signals and lead to unintentional overeating or cravings.
Her advice is clear: prioritise a regular sleep pattern alongside a sound approach to nutrition and exercise. “Sleep is when our hunger and satiety hormones are restored and replenished,” Amy states. “Skipping out on it tangles these signals, making weight regulation even more difficult.”
It’s important to note that, while Amy’s expertise is grounded in hormonal health, the underlying theme is the power of consistency and balance—tailoring habits to not only facilitate physical changes but to support overall well-being. In a world saturated with fast fixes and extreme regimens, her practical tips serve as a reminder that sometimes, small, sustainable adjustments are what ultimately lead to lasting results.
As interest in hormone-led weight management continues to grow, Amy Kandetzke’s holistic approach may offer much-needed clarity in a confusing landscape—encouraging women, particularly those over 40, to work with their biology, not against it, on the path toward better health.