Author: HairWeavings Editorial Team

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“I know exactly what to do, I just need to make myself do it.”

Kerry repeated the line stated by capable women everywhere. She was a growth-minded woman who had achieved a lot in life, and yet making healthy eating choices often felt shamefully out of reach.

Why Women Over 60 Struggle to Make Healthy Eating Choices

The reason women over 60 struggle to make healthy eating choices is because the solution to “fixing” eating sets you up for failure.

Attempts to eat less, eliminate “bad” foods and tightly control what goes in your mouth are the hallmarks of All or Nothing Dieting.

The term all or nothing here is pointing out that you are either “on” the diet when eating “correctly” or “off” the diet (and failing) all other times.

How All or Nothing Dieting Has Failed You

While dieting is the go-to solution for out of control eating, it’s actually working against you. Depending on the research you’re looking at, it’s typical for 80-95% of people to gain weight back (or more!), or for most people to gain all but 2 pounds back after dieting.

Besides weight gain, All or Nothing Dieting works against healthy eating in two other notable ways:

The Forbidden Fruit Phenomenon

Restricting food often leads to more cravings for that food. While it can feel like a rebellious preschooler has overtaken your body, this is a biological process.

The neurotransmitter dopamine, which is responsible for motivation and feelings of pleasure and reward, increases when foods are “off-limits.” Thus, increasing your motivation (ahem… cravings) to eat that food.

Women often tell me after eating forbidden foods they then spend their mental energy beating themselves up and feeling like a failure, which can create more difficult feelings that you then use food to numb (and thus emotionally eat).

Dieting Disconnects You from Your Own Body

Perhaps more perilous than a slowed metabolism and chocolate cravings is the way All or Nothing Dieting disconnects you from your own body.

You learn to look outside yourself at calorie counters, scales and step counters to see if you are full, hungry, or doing a good job. One woman recently confided to me that she is unable to tell the difference between physical hunger and wanting to eat so she can zone out.

When you are disconnected from your body, you can’t trust yourself around food because:

• You can’t tell if you are actually hungry.
• You don’t know what will satisfy physical and emotional hunger.
• External validation from food logs and the scale keep you feeling like a failure.

The Alternative to Dieting for Women Over 60 Who Want to Eat Better

So we can all agree that All or Nothing Dieting does not work. Does that mean there is no hope to learn to eat well so you can feel good in your body? Of course not!

What to Do Instead of Dieting: Cultivate the Courage to Trust

The good news is, you can learn to trust yourself around food again (or for the first time!), even after decades of dieting.

Once you develop the Courage to Trust – and make no mistake it takes courage to unlearn what you’ve been taught about food and how eating impacts your view of yourself – you can finally experience:

• Trusting yourself to make healthy choices without needing outside “accountability.”
• Caring for your emotions and body without using food to numb discomfort.
• Acceptance of your body the way it is, even if you want to lose weight.
• No more “analysis paralysis” but instead being able to tell what solutions are right for your health, weight and body.

4 Steps to Develop the Courage to Trust Yourself Around Food

Before you can trust yourself around food, you have to heal the impacts of All or Nothing Dieting.

Using my Courage to Trust Framework you can create a supportive relationship with food, your body, and your health so that you eat with joy instead of eating to seek joy. If you’d like a step-by-step roadmap to achieve healthier eating, you can download it here.

Boost Metabolism

Dieting, aging, and menopause all conspire to slow down metabolism and make it easier to gain weight in your 60s. Boosting your metabolism by making sure you’re eating enough food and moving your body are important to trusting yourself around food.

The best tip I can give you to boost your metabolism is to eat regularly, starting with breakfast. The great advice to only eat when you are hungry only applies to people who have working metabolisms and a healthy relationship with food.

Calm Your Nervous System

Stress, inflammation, trauma history and a whole host of other stressors can cause food cravings and make it difficult to connect to what your body needs.

Working to reduce stressors in your life and increase your resilience to stress can have a big impact on eating. Which brings me to my next point…

Self-Compassion

Being kind to yourself can make you more resilient to stress and difficult emotions so you don’t need food to cope. It can also help you unlearn the destructive mindsets picked up from All or Nothing Dieting because you can start to recognize the partial wins and gain momentum from there.

Connect with Yourself

Checking in with yourself about how you feel and whether what you ate satisfied you is imperative to having a trusting relationship with your body. If you aren’t used to listening to your body or you have been dieting for decades, listening to your body may not be as straightforward as it sounds.

And that’s OK, do it anyway. Having a supporting relationship with your body will allow you to make the healthy eating choices that keep you feeling good.

Let’s Have a Conversation:

How many times have you said, “I know how to lose weight; I just have to do it”? What does it really take you to lose weight? Have you tried loving your body?

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Retirement isn’t just about slowing down – it’s about rediscovering joy in the little things. Whether you’re adjusting to an empty nest, exploring new passions, or simply looking for ways to make your days more fulfilling, small shifts can have a big impact on your happiness.

If you’re feeling a little stuck or wondering what’s next, don’t worry – you don’t need a major life overhaul. Tiny changes, practiced daily, can reignite your energy and enthusiasm.

Here’s how you can spark joy in your 60s and beyond!

#1. Start Your Day with a Ritual That Feeds Your Soul

Mornings set the tone for the day, so why not create a simple, joyful ritual?

Swap mindless scrolling for a morning cup of tea or coffee on the porch.
Read one uplifting article or book chapter before diving into daily tasks.
Journal three things you’re grateful for to shift your mindset.

Even five minutes of intentional focus on something that makes you happy can change how you approach the rest of your day.

#2. Move Your Body in Ways That Feel Good

Exercise doesn’t have to mean grueling workouts or punishing routines. Instead, find movement that feels fun and freeing.

Put on your favorite song and dance around the house.
Take a mindful walk – notice the colors, sounds, and textures around you.
Try gentle yoga or stretching to release tension and boost energy.

The goal isn’t just fitness – it’s about moving in a way that brings you joy.

#3. Clear the Clutter (Both Physical and Mental!)

Nothing drains joy faster than clutter – whether it’s a crowded closet, an overflowing inbox, or old worries weighing on your mind.

Declutter one small space a week – a junk drawer, a bookshelf, a closet shelf.
Unsubscribe from emails that don’t bring value.
Practice letting go of guilt and regrets that no longer serve you.

Decluttering creates space for new, joyful experiences. Plus, clearing out what you no longer need is an empowering act of self-care!

#4. Try Something New – No Pressure, Just Play!

You don’t need a grand plan to explore new interests. Just pick something that sounds fun and give it a try.

Take an art class or start sketching for fun.
Join a singing group or karaoke night.
Try a new book genre or attend a local author talk.
Experiment with new recipes – make it a social event and invite a friend!

The key is curiosity over perfection – trying something just for the joy of it, not to master it.

#5. Connect with People Who Lift You Up

One of the biggest keys to joy? Surrounding yourself with people who make you feel good.

Send a random “thinking of you” message to an old friend.
Plan a weekly or monthly coffee date with someone who energizes you.
Join an online community of like-minded women (like the Sixty and Me community!).

If your circle has shrunk, don’t be afraid to reach out and make new connections. Friendships don’t have an expiration date!

#6. Make Space for Small, Daily Luxuries

Joy often hides in tiny, everyday moments. Here’s how to add simple luxuries to your routine:

Use the fancy lotion or perfume – don’t save it for special occasions.
Light a candle with a scent you love while reading or unwinding.
Have a “fancy” tea or wine night at home – pour it into your best glass.

These small acts tell your brain, “I’m worth the effort.” And you absolutely are.

#7. Shift Your Mindset: Celebrate the Wins!

So many of us have spent years achieving, doing, and taking care of others. But when was the last time you celebrated yourself?

At the end of each week, write down one thing you’re proud of – big or small.
Practice self-compliments instead of self-criticism.
Reward yourself just because – not for an achievement, but simply for being you!

When we acknowledge our progress and joy, we naturally invite more of it into our lives.

Find Your Fizz: Your Next Step to More Joy

Feeling inspired to add more joy to your days? There’s no perfect time to start – just pick one small shift today!

I dive deeper into practical, joyful living tips on my blog at Find Your Fizz. You might enjoy:

“How to Embrace Life’s Transitions Without Losing Yourself”
“Reclaiming Your Spark: Small Steps Toward a Big Mindset Shift”

Let’s Talk: What Brings You Joy?

Now, I’d love to hear from you!

What’s one small change you’ve made that has sparked joy in your life?
What’s something new you’ve tried recently that made you smile?

Drop a comment below – I can’t wait to hear your thoughts!

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