On paper, eating less to lose weight seems like a no brainer, no fail plan.
Less food, fewer calories, more weight loss, MAKES SENSE. What is there to talk about?
Well, many things. Buckle up!
Here’s what I’ve observed after coaching countless women through their fitness and nutrition journeys…
If your metabolism isn’t fully supported and your body isn’t properly fueled, low-calorie diets are nothing but a dead-end.
Because most women over 35 want the following:
A strong, capable body that feels energized all day
Freedom from obsessing over every meal or snack
Visible results that reflect the work they’re putting in!
The confidence to know they’re doing what’s best for their long-term health (because we are not 20 anymore so ya, health matters!)
In short, everything my coaching methods try to support!!
So, why on earth would you choose a strategy that drains your energy, “slows” your metabolism, and keeps you stuck in a cycle of frustration and let's be honest, self loathing.
Everyone gets swept up in the idea that low-calorie diets are the only way to lose body fat.
Why? Because THEY WORK.
Or at least they appear to right?
That scale is moving down so that signals, SUCCESS!
But here’s what actually happens:
It tanks your energy: When your body doesn’t get enough fuel, it has no choice but to slow down to conserve energy. **it’s giving surviving not thriving**
It crushes your metabolism: Chronic under-eating teaches your body to burn fewer calories and be more efficient with less energy, making fat loss harder over time. You are literally teaching your body how to LIVE and MAINTAIN on lower calories. *and let me tell you something, the nervous system remembers*
It leads to muscle loss: Without proper nutrition and enough protein, your body turns to muscle for energy, which is the opposite of what we want. Muscle is heavy real estate for your body, so when it is getting thrifty with energy, the muscle has got to go! ::keeps body fat for security:: Not at all what we want! It messes with your hormones: Consistently eating less can wreak havoc on hunger, stress, and even reproductive hormones, leaving you feeling out of balance. How do you think your body is compensating by burning less calories??? It has to down regulate something to save energy!
Listen Linda, I am not saying you can never try to lose weight or that a calorie deficit is inherently BAD.
Not at all, I am eating in a calorie deficit right now and I have several clients who are also in a fat loss phase.
What I am saying is the haphazard approach you are taking with your low calorie lifestyle could *literally* be the issue.
And I promise you that your perimenopausal body is not into it, at all.
The solution? Work for fat loss, not weight loss.
1.) Prioritize progressive strength training to build and preserve muscle.
2.) Track your protein intake to fuel your workouts and recovery. This will also help signal to your body, LOSE FAT-NOT MUSCLE!
3.) Eat enough to support your body while staying in a slight calorie deficit (if fat loss is your goal).
4.) Focus on progress you can see and feel, like energy, strength, and confidence. Use the scale like a coach, not a dieter.
Once you let go of the low-calorie trap, you can strategically work toward fat loss without sacrificing your health or happiness.
Low-calorie diets aren’t a solution, they’re the problem for so many of you.
Focus on building a strong, capable body (without the chaos of chronic dieting).
Finally understand what it takes to lose body fat, so you can get off this roller coaster.
Unless you are into torturing yourself, in which case, you do you boo.