When it comes to losing fat, women over 40 are often some of the most motivated, disciplined, and resourceful individuals. However, even the smartest, most determined women can fall into a common trap: using advanced fat loss strategies that don’t match their current body composition or goals.
If you’re above 30% body fat, certain tactics designed for people closer to their goal weight may not only be unnecessary but could also hinder your long-term progress. Here’s why it’s a mistake, what to focus on instead, and when to save those “advanced” tactics for later.
The Mistake: Applying Advanced Tactics Too Early
Many women with 50, 75, or even 100 pounds to lose feel pressure to jump straight into advanced fat loss methods like fasted cardio, ultra-low-carb diets, or extreme workout routines. While these approaches may seem like the fastest route to results, they’re often designed for individuals with less body fat who need to fine-tune every detail to shed those final few pounds.
For women above 30% body fat, the basics—like consistent exercise, adequate protein intake, and a sustainable calorie deficit—will provide the majority of your results. Skipping these foundational habits in favor of extreme tactics often leads to burnout, long plateaus, and fewer options to adjust later in your journey.
6 Fat Loss Tactics You Don’t Need to Use Yet
1. Fasted Cardio Every Morning
Why It’s Marginal: While fasted cardio is sometimes promoted for its fat-burning benefits, it’s not necessary when total energy balance is what matters most at higher body fat levels.
Save It for Later: Focus on consistent exercise for now. Once you’re closer to your goal, fasted cardio might provide a slight edge.
2. Extremely Low-Carb or Keto Diets
Why It’s Marginal: Cutting carbs drastically may feel “hardcore,” but for women with significant weight to lose, hitting a balanced calorie and protein target is far more effective.
Save It for Later: As you near a plateau or lower body fat percentages, fine-tuning carb intake may become more relevant.
3. Two-a-Day Workouts
Why It’s Marginal: Doubling up on workouts can lead to burnout and is unnecessary for fat loss at higher body fat levels. Moderate, consistent workouts will yield better long-term results.
Save It for Later: Reserve two-a-day sessions for when you’ve mastered the basics and need to break through a plateau.
Metabolism Reset (if Needed): If you’ve been under-eating or over-relying on cardio, consider a reset to rebuild your metabolism before pursuing further fat loss.
When to Use Advanced Tactics
Once you’ve dropped your body fat closer to 25–30%, the advanced tactics mentioned earlier may help push you through plateaus or stubborn fat loss phases. At that point, every small edge—like fasted cardio, carb cycling, or nutrient timing—can make a difference.
Final Thoughts
Trying to lose fat and build a healthier body is already challenging enough—don’t make it harder by using tactics that aren’t designed for your current stage. By focusing on the basics and saving the advanced methods for later, you’ll not only achieve your goals more sustainably but also have tools left in your toolbox when you need them most.
Remember: Fat loss isn’t a sprint; it’s a marathon. Slow, steady progress that builds a strong foundation is the key to long-term success.
If you’re ready to get started with a plan tailored for your specific needs, get a personalized blueprint session. If you’re not sure where to start, book a call to discuss your next steps (or to chat about becoming a 1:1 client). Let’s make this journey a success together!
Figuring out how much to eat for fat loss can feel like navigating a maze, especially for women over 40.
It’s a question I get all the time: “How much should I eat for fat loss?” So trust me, you’re not alone if you find yourself frustrated by the conflicting information out there.
It’s an important question, yet many overlook the importance of understanding their current eating habits before making changes. In this post, we’ll explore how to determine your caloric intake, why it matters, and how it can set you up for success on your fat loss journey.
The Importance of Knowing Your Current Caloric Intake
Before jumping into a diet plan or calorie-reduction strategy, the first step is to understand how much you’re currently eating. This may seem straightforward, but many people skip this essential piece of the puzzle, particularly those trying to DIY their weight loss journey.
Why Current Intake Matters
For women over 40, life gets busier, and managing time can become overwhelming. Often, there’s a desire for quick fixes — “just tell me what to do!” However, without understanding your current caloric intake, you’re essentially throwing darts in the dark. Whether you’re trying to lose fat or gain muscle, knowing your baseline intake is vital.
How to Calculate Your Current Caloric Intake
1. Track Your Food: Start by logging everything you eat for at least three days. You can use apps like MyFitnessPal or keep a physical food diary. This helps you become more aware of your eating habits.
2. Evaluate the Data: Once you have three days of logged food, assess the average calories and macros you’ve consumed. If you haven’t tracked before, it’s common for your intake to change once you become aware of what you’re eating.
3. Understand Duration: Ask yourself, “How long have I been eating this way?” If you’ve recently become conscious of your eating habits, your current intake may not represent your usual consumption patterns. It’s crucial to establish how normal this level of eating is for you.
The Next Step: Finding Your Ideal Caloric Needs
After determining your current caloric intake, the next question is, “How much should I be eating?” Here’s how to find out:
1. Use Calorie Calculators: There are plenty of online calculators to help you estimate your caloric needs based on your age, weight, activity level, and goals. You can also refer to wearable devices like Fitbits or Apple Watches for an estimate of your daily calorie burn.
2. Compare the Numbers: Take your average intake and compare it with the number generated by the calorie calculators. Are you currently eating less, more, or about the same as what you should be? This comparison will guide your next steps.
Understanding the Discrepancy
Let’s say your logs show you’ve been averaging about 1,800 calories, but the calculator suggests you should be consuming around 2,400 calories for maintenance. What does this mean? If you’re not losing weight at your current intake, it indicates a significant gap between your needs and your intake.
What to Do with This Information
• Consider Your Options: If you’re at 1,800 calories but should be at 2,400 for maintenance, you have a choice to make. You can either gradually increase your caloric intake to heal your metabolism or decide to stay at a lower caloric level. Just remember, drastic calorie cuts can lead to muscle loss and a slower metabolism, especially for women over 40.
• Be Informed: Understanding these numbers is critical. Ignoring the gap between what you’re eating and what you should be eating can lead to confusion, frustration, and ultimately wasted time on your weight loss journey.
Moving Forward with Your Fat Loss Journey
Once you know how much you should be eating, the path becomes clearer. Whether your goal is fat loss or muscle gain, having this foundational knowledge will allow you to create a tailored approach that works for your body and lifestyle.
Keep Track and Stay Accountable
As you start adjusting your caloric intake, continue tracking your food and monitor how your body responds. This ongoing awareness will help you make necessary adjustments and keep you motivated.
Conclusion
The question of how much women over 40 should eat for fat loss is multi-faceted. Starting with an understanding of your current caloric intake is crucial. Take the time to track, evaluate, and adjust your eating habits accordingly. This foundational step can save you years of frustration and pave the way for sustainable fat loss.
If you’re looking for more guidance on navigating your caloric intake and fat loss journey, consider checking out resources like the EM2WL Starter Kit or the Master Your Metabolism Masterclass. These tools can provide you with the knowledge and strategies needed to succeed.
By using this structured approach, not only do you set yourself up for success, but you also empower yourself with the knowledge needed to make informed choices moving forward. Remember, it’s not just about eating less; it’s about eating right!
The more a woman ages, it’s less likely that there’s just “one” thing that will make everything magically fall into place when it comes to losing fat. Each decade (and the decisions made during it) adds it’s own unique piece to the fat loss puzzle. It’s important to know how it’s ALL been compounding in order to decide exactly how much time (if any) we want to dedicate to “fixing” perceived problems.
Let’s breakdown the common fat loss struggles that women face at every age and discuss practical tips and advice for overcoming them. Whether you’re in your 20s, 30s, 40s, 50s, 60s, or beyond, we will cover the unique challenges that each decade brings and provide strategies to help you achieve your weight loss goals.
(for more detail, watch full video below)
The 20s: Navigating a Changing Lifestyle
During your 20s, transitioning from the active lifestyle of your teenage years to the demands of work, school, and social commitments can lead to weight gain. The combination of decreased physical activity, stress, and poor dietary choices can impact your ability to maintain a healthy weight.
Tips for Weight Loss in Your 20s:
Establish an exercise habit, begin strength training.
Opt for whole, nutrient-dense foods over processed options.
Manage stress through relaxation techniques like yoga and meditation.
The 30s: Hormonal Changes and Work-Life Balance
In your 30s, hormonal changes related to pregnancy, perimenopause, or menopause can make weight loss more challenging. Additionally, busy schedules and increased responsibilities can result in a sedentary lifestyle.
Tips for Weight Loss in Your 30s:
Engage in regular strength training to counter muscle loss and boost metabolism.
Focus on a balanced diet rich in lean proteins, whole grains, and vegetables.
Prioritize sleep to support metabolism and hormone balance.
The 40s: Combating Muscle Loss and Hormonal Shifts
Muscle mass that has been slowly declining since your mid 20s, becomes a drastically noticeable hit to your metabolism by mid 40s. Hormonal shifts during this decade can further complicate weight loss efforts, which is why this is the decade that many women suddenly wonder why weight loss gets harder with age…
Tips for Weight Loss in Your 40s:
Increase protein-rich foods in your diet to support muscle preservation.
Prioritize strength training to maintain muscle mass and metabolism.
Stay hydrated to support metabolic processes.
The 50s and Beyond: Hormonal Challenges and Health Factors
Entering your 50s and beyond can bring about hormonal changes associated with menopause, leading to weight gain, especially around the abdomen. Health issues and medications can also contribute to challenges in weight management.
Tips for Weight Loss in Your 50s and Beyond:
Prioritize a well-balanced (high protein, high fiber) diet that meets your calorie needs.
Consult your healthcare provider to discuss hormonal changes and medication effects.
Conclusion: Embracing a Lifelong Health Journey
No matter your age, weight loss is achievable with the right strategies and mindset. Embrace a holistic approach that includes regular physical activity, a balanced diet, stress management, and sufficient sleep. Remember, the journey to health is a marathon, not a sprint, and small, sustainable changes can lead to significant improvements in your well-being.
By understanding the unique weight loss struggles that accompany each decade, you’re better equipped to navigate challenges and make informed choices that support your health and happiness throughout your life.
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