Just like your finances, how much you “spend” (burn) vs. how much you “earn” (eat) determines whether you:
✔ Lose weight → You’re spending (burning) more calories than you’re taking in ✔ Gain weight → You’re earning (eating) more calories than you’re spending ✔ Maintain weight → Your spending and earning are balanced
But here’s the catch… where you “spend” those calories determines the outcome.
If you spent your entire paycheck on fast food and coffee, how would that work out for you in the long run? Probably not great. The same goes for your caloric intake—it’s not just about the amount; it’s about how you use it.
Macros = What You Spend Your Money On
Now, let’s talk about macros (protein, carbs, fats).
If calories are your budget, macros are what you’re spending that budget on.
Protein = Essential expenses (rent, groceries, bills) → Supports muscle, metabolism, and recovery Carbs = Lifestyle expenses (shopping, entertainment, fun) → Fuels workouts, energy levels, and brain function Fats = Investments (retirement, savings) → Supports hormones, brain health, and long-term function
Just like in real life, if you overspend in one area while neglecting others, you’ll run into trouble.
For example:
Eating in a calorie deficit but not getting enough protein? You’ll lose muscle instead of fat.
Eating “low-fat” but not enough carbs? You might feel sluggish, cranky, and struggle to recover from workouts.
Only focusing on hitting your calories without caring about macros? You may lose weight but still feel “skinny fat” with little muscle tone.
This is why macros matter—because they determine whether your weight loss comes from fat or muscle.
Clean Eating = Getting the Most Bang for Your Buck
Finally, where does clean eating fit into all of this?
Think of it like shopping smart.
You can buy cheap, low-quality food (processed, nutrient-poor options), or you can invest in nutrient-dense foods (lean proteins, whole grains, healthy fats).
The cleaner you eat, the more nutrients you get per calorie—which often means you can eat more food while staying within your calorie and macro targets and/or simultaneously tackle “health” concerns while losing weight.
For example:
100 calories of avocado = Healthy fats, fiber, vitamins = Keeps you full and fuels your body 100 calories of donuts = Sugar, little nutrition = Spikes your blood sugar, leaves you hungry an hour later
The choice doesn’t have to be all or nothing—but the more nutrient-dense foods you include, the better your energy, satiety, and body composition will be.
So, What’s the Right Approach?
When it comes to calories vs macros (or “clean eating”), the most successful approach isn’t one or the other—it’s knowing how to use them together:
✅ Start with calories → Make sure you’re eating enough (but not too much) for your goals ✅ Dial in your macros → Ensure you’re prioritizing protein and balancing your intake for optimal fat loss and muscle gain ✅ Focus on food quality → Prioritize whole, nutrient-dense foods for better results, better satiety, and better health
The goal isn’t perfection—it’s awareness and balance.
If you’re over 40 and struggling to lose fat, what’s more important — diet or exercise?
Should you be counting every calorie? Hitting the gym daily? Skipping carbs? Doing hours of cardio?
The answer isn’t as simple as “just eat less” or “just work out more.” Fat loss after 40 requires a strategic approach—one that balances both nutrition and exercise in a way that supports your metabolism, preserves muscle, and leads to sustainable results.
So, does diet or exercise matter more? Let’s break it down.
After 40, several biological changes impact your ability to lose fat:
Metabolism slows down—especially if you’ve spent years yo-yo dieting. Muscle loss accelerates—losing muscle means burning fewer calories at rest. Hormonal changes impact fat storage—especially around the midsection.
Because of these factors, what worked in your 20s and 30s doesn’t always work now. That’s why it’s crucial to focus on the right combination of nutrition and strength training.
The Role of Diet in Fat Loss (Why It’s Essential)
Fact: Nutrition accounts for about 70-80% of fat loss results.
You cannot out-train a bad diet. If your goal is fat loss, what you eat determines whether you see progress or stay stuck.
Here’s why diet is crucial for fat loss after 40:
1. Calories Control Fat Loss
Fat loss comes down to energy balance—you must eat fewer calories than you burn. But extreme dieting is NOT the answer. Women over 40 who eat too little often:
Burn muscle instead of fat
Slow down their metabolism
Experience constant cravings and energy crashes
The key? A moderate calorie deficit—enough to lose fat but still fuel your workouts and recovery.
2. Protein Preserves Muscle & Boosts Metabolism
After 40, losing muscle = a slower metabolism. Eating enough protein helps: ✔️ Preserve muscle while losing fat ✔️ Keep you fuller longer (reducing cravings) ✔️ Support workout recovery
Aim for:0.8–1g of protein per pound of body weight.
Good protein sources include:
Lean meats (chicken, turkey, fish)
Eggs & dairy
Plant-based sources (lentils, tofu, tempeh)
3. Balanced Macros = Sustainable Fat Loss
Keto, fasting, and low-carb diets aren’t magic—they just help create a calorie deficit. But cutting out entire food groups often leads to burnout and muscle loss.
✔️ Carbs provide energy for workouts and recovery. ✔️ Healthy fats support hormones and satiety.
Instead of extreme diets, focus on a balanced, sustainable approach—one that fuels your metabolism instead of slowing it down.
Why Exercise is Still Critical for Fat Loss
Fact: Exercise doesn’t “burn off” a bad diet—but it’s KEY for body composition, metabolism, and long-term fat loss success.
Strength Training = More Muscle, Faster Metabolism
Most women over 40 focus on cardio for fat loss—but lifting weights is even more important.
Why? ✔️ Muscle burns more calories at rest (even while you sleep!) ✔️ Lifting preserves muscle while dieting (preventing the “skinny fat” look) ✔️ Strength training reshapes your body in a way cardio alone can’t
How to train for fat loss? – Lift weights 3–5x per week with compound movements (squats, deadlifts, presses).
Cardio is a Tool—Not a Fat Loss Requirement
Cardio is great for heart health and can help with fat loss if used correctly—but it’s NOT the best way to lose fat.
❌ Too much cardio burns muscle and slows metabolism. ❌ Excessive cardio triggers hunger cravings, making fat loss harder. ✔️ The best approach? Moderate cardio (walking, HIIT, or short sessions of steady-state).
Use cardio strategically: Daily movement (8-10k steps per day) is more effective than endless treadmill sessions.
So… What Matters More? Diet or Exercise?
If your goal is fat loss, here’s the truth:
Diet creates fat loss. Exercise determines what your body looks like when you lose the fat.
The best approach for fat loss after 40:
Nutrition first: High-protein, balanced macros, moderate deficit. Strength training: Lift heavy 3-5x per week to preserve muscle. Smart cardio: Use as a tool, not the foundation of your fat loss plan.
When combined, these strategies lead to long-term, sustainable fat loss—WITHOUT extreme dieting or hours of cardio.
If you’ve ever been told that high reps with light weights will help you “tone up,” you’re not alone. The fitness industry has been pushing this myth for decades, especially toward women who want to get lean without getting “bulky.”
But here’s the truth: Toning isn’t a thing. You can’t “tone” a muscle. You either build muscle or lose fat—and doing endless reps with light weights won’t get you the sculpted, defined look you’re after.
So, if high-rep workouts aren’t the secret to toning, what is? Let’s break it down.
Why High Reps with Light Weights Don’t “Tone” Your Muscles
1. Muscle Doesn’t Tone—It Grows or Shrinks
The word “toning” is misleading. Muscles don’t get longer or leaner—they either grow (hypertrophy) or shrink (atrophy).
When people talk about “toning,” they really mean having visible muscle definition—which happens when you have enough muscle and a low enough body fat percentage to see it.
Solution: Instead of aiming to “tone,” focus on building muscle and pairing it with smart fat loss strategies.
2. Light Weights Don’t Challenge Your Muscles Enough
Lifting light weights for high reps (think: 3-pound dumbbells for 20+ reps) doesn’t create enough stimulus for muscle growth. Your body needs progressive overload—gradually increasing resistance over time—to get stronger and more defined.
Think about it: If you can do 20+ reps of an exercise without struggling, your muscles aren’t working hard enough to adapt and grow.
Solution: Use a challenging weight where your muscles fatigue by 8-12 reps (the sweet spot for muscle growth).
3. You Can Lose Fat Without Losing Muscle—If You Train Right
A lot of people go on low-calorie diets while doing high reps, thinking they’ll burn more fat. But here’s the problem: If you’re not lifting heavy enough, your body burns muscle instead of fat.
That’s why some people lose weight but end up looking “soft” instead of lean.
Solution: Keep lifting challenging weights even during fat loss phases to preserve your muscle and metabolism.
What to Do Instead: The Smart Approach to Lean, Defined Muscles
If high reps with light weights won’t get you the results you want, what will?
1. Focus on Strength Training (With Challenging Weights!)
Stick to the 8-12 rep range with a weight that feels difficult by the last few reps.
Use compound exercises (squats, deadlifts, presses) to maximize muscle growth.
2. Prioritize Protein and Smart Nutrition
Eating too little makes it harder to build muscle and easier to lose it.
Focus on adequate protein intake (0.7-1g per pound of body weight).
3. Track Progress Beyond the Scale
Instead of obsessing over weight, track measurements, progress photos, and strength gains.
Focus on how your body feels and performs, not just the number on the scale.
Final Thoughts: Ditch the “Toning” Mindset for Real Results
If you’re still chasing high reps to tone, it’s time to upgrade your strategy. Muscle definition comes from building strength and lowering body fat—not endless reps with light weights.
Want a step-by-step guide to training for real results? Get the Beginner Strength Training Manual for free with the EM2WL Training App (join here).
Or, if you’re ready to stop spinning your wheels and get a personalized metabolism reset or fat loss plan, book a call here.
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!
Do Carbs Make You Fat?: The Truth About Carbs and Fat Loss for Women Over 40
For many women over 40 looking to lose weight, carbs often take the blame. We hear it all the time: “Cut the carbs, and the pounds will melt away!” But is this really the case? In this article, we’ll break down the myths and facts surrounding carbs and their impact on fat loss—especially for women navigating the changes that come with age.
Understanding Carbs and Weight Gain
It’s easy to see why carbs get blamed for weight gain. Carbohydrates are found in many foods we love, like bread, pasta, and sweets, but they’re also in fruits, vegetables, and whole grains. The confusion often starts here—people lump all carbs together, assuming they all have the same impact on the body. However, not all carbs are created equal.
Processed and refined carbs (like pastries and sugary snacks) can technically lead to weight gain because they are easy to overeat and don’t provide much nutritional value. On the other hand, unprocessed carbs (like fruits and whole grains) offer essential nutrients and can actually help you manage your weight.
So, what’s the real story? Are carbs truly to blame for that stubborn belly fat, or is the issue more complex?
Why Carbs Are an Easy Target
For years, low-carb diets have been marketed as the magic solution to fat loss, and it’s easy to see why. When people reduce carbs, they often lose weight quickly at first due to water loss.
You see, for every gram of carbohydrate stored in the body as glycogen, the body retains an extra 3-4 grams of water.
That means for every 1 gram of carbs, you’re retaining 4-5 grams of weight (carbohydrate + water).
You read that right…every gram of carbs = 4-5 TIMES it’s weight in water.
To put that in “scale” terms – for every 100g of carbs, equates to approximately .88-1.1 pounds. A 500g spike in carbs over the course of the week, can show as 4-5 pounds gained that week.
So, when you cut carbs, your body taps into its glycogen stores, releasing that stored water and causing a rapid drop in weight.
This quick result can make it seem like carbs were the problem all along. However, this early weight loss isn’t sustainable if the overall diet isn’t balanced.
Many women over 40 who have been through several dieting cycles might find that simply cutting carbs doesn’t lead to long-term fat loss. This is because the real issue isn’t the carbs themselves, but the type of carbs and how they fit into your overall calorie intake.
The Bigger Picture: Calories, Fat, and Overeating
Let’s look at some data to set the record straight. Between 1970 and 2010, the average American’s calorie intake increased by about 500 calories per day. Surprisingly, the largest increase came from added fats and oils, not carbs. The rise in obesity rates isn’t solely due to eating more carbohydrates. In fact, highly processed foods—often a combination of carbs, fats, and sugar—are more likely to lead to overeating and weight gain.
For example, eating an apple versus eating a pastry provides two very different outcomes. The apple, rich in fiber, can actually help you eat fewer calories overall, while the pastry is more likely to lead to overeating because of its high fat and sugar content.
Do Low-Carb Diets Work for Fat Loss?
Research shows that when calories and protein are the same, low-carb diets don’t have a significant advantage over higher-carb diets for fat loss. This is particularly important for women over 40, as our bodies change with age, and preserving muscle mass becomes critical. Protein intake plays a huge role in this. Diets higher in protein, regardless of carb intake, have been shown to promote fat loss while helping maintain muscle mass.
The key takeaway here? Cutting carbs alone isn’t a magic bullet for fat loss. In fact, finding the right balance of protein, carbs, and fat that works for you will yield better, more sustainable results.
The Role of Ketogenic Diets
You’ve likely heard about the ketogenic diet, or “keto,” as it’s commonly known. While keto has gained popularity for fat loss, recent studies show it may not offer the advantage many claim. In a study comparing ketogenic diets to low-fat diets, both groups lost similar amounts of fat and muscle, with no significant difference in results. When it comes to fat loss, if calories and protein remain the same, low carb diets do not outperform higher carb diets.
For women over 40, it’s important to remember that losing muscle mass along with fat can make it harder to maintain a healthy metabolism. Finding a balanced diet that preserves muscle while promoting fat loss should be the goal, not simply getting the scale to move at any cost.
So, Are Carbs Fattening?
The short answer is no—carbs are not inherently fattening. The type of carbs you eat and how many total calories you consume matter more than the carbs themselves. Processed, high-sugar foods can lead to overeating, while unprocessed, fiber-rich carbs like fruits and vegetables can support your fat loss goals.
As you navigate fat loss over 40, focus on eating a balanced diet that includes healthy carbs, enough protein, and the right number of calories for your body. Don’t let the fear of carbs keep you from eating the foods that can fuel your body and support your long-term goals.
Final Thoughts
For women over 40, fat loss can feel like a never-ending battle. But the key is balance, not restriction. Cutting out carbs isn’t the answer; instead, focus on eating a sufficient amount of whole, nutrient-dense foods that help you feel satisfied and nourished.
Remember, carbs can be part of a healthy, fat-burning diet.
The real secret? Finding what works best for you and your body’s needs.
If you listen to the media, fat loss can sound pretty complicated. High carb, low carb, nutrient timing, intermittent fasting, carb cycling, ketogenic diets, carb backloading, juicing, green smoothies, magical supplements…
It can be challenging to keep a level head and avoid all the latest trends, wondering if a tweak (or two) might be a way to break out of a plateau or to get better results. There are definitely times to include a tweak, but generally speaking, its best that you save these for times that you really need them.
So how do you know if its time to include a tweak?
At EM2WL, we encourage you to take a very no-nonsense, simplified approach to fat loss with minimal rules. Instead of spinning your wheels to figure out which diet is best — take a moment to strip away the “nonsense” from various diet plans that are often just minute variations on the basics. There are a few best practices that we believe to be critical to your success. It’s best to make sure that these elements are firmly in place before tweaking anything.
Think about building a successful fat loss program like building a house. When building a house, you wouldn’t want to try putting up walls before the basic foundation has been laid. Without a firm foundation to build upon, everything else is pretty useless.
What makes up the foundation of a successful fat loss program? We believe there are four key components that are critical to have well established before incorporating any other “tweaks.” We recommend looking over your current fat loss plan and evaluating whether you have a good handle on the following four elements before making any additional changes. How do you measure up?
1. Sufficient calorie intake
If you’ve been following EM2WL for some time, you know that we firmly believe that eating enough is a key component of a successful fat loss plan. The standard “eat less, exercise more” model of weight loss can lead to more muscle than fat loss, lowering your metabolic rate over the long term. Without eating enough calories, you run the risk of causing metabolic damage which does more harm than good. If you’ve been dieting for a very long time and are not seeing the results that you desire, it is very likely that you would benefit from doing a metabolic reset. If you are still struggling to get in an appropriate number of calories daily, it is highly recommended that you become consistent there before incorporating any additional changes. If you’re curious about how many calories is considered sufficient, check out our calorie calculator.
2. Protein
Not only do most women typically not take in enough calories, but tend to be lacking in the protein department as well. This macronutrient can be one of your biggest weapons in winning the fat loss game! Generally, we recommend taking in about 0.8 to 1.0 grams of protein per pound of body weight. A number of studies have shown numerous benefits to high-protein diets. Since protein takes longer for the body to break down and digest, it promotes a feeling of fullness, making it easier for you to stick to your plan. Protein also is essential in sustaining your lean mass, helping you to recover from workouts, and maintaining healthy skin, nails and organs. Protein also has been reported to improve brain function, lower blood pressure and improve sleep quantity.
It can be very challenging to get in all that protein! Give yourself time to get acclimated to a higher protein diet by setting reasonable goals and increasing them weekly. For instance, if your goal is to eat 150 grams of protein, but you’re currently averaging around 75 grams daily, you might start by trying to get in just 100 grams daily and increase slowly. Divide your protein among your meals, and it will likely seem a bit more manageable. Focus on making sure to hit your protein target daily, and then allocate the remaining calories to carbohydrates and fats.
3. Fiber
Most Americans only average about 15 grams of fiber daily, while most people should be taking in anywhere from 20 to 30 grams of fiber daily. Foods high in fiber are more filling and generally take longer to eat than foods low in fiber. They are a great way to “stretch out” your meals, thereby eating a high volume of food without adding many calories. In addition, including fiber in your diet will slow the digestion of carbohydrates and absorption of sugars, keeping blood sugar stable. High fiber foods also promote digestive health and prevent problems like constipation, hemorrhoids, IBS, and other digestive complaints. High fiber diets also promote heart health by moving fats and bile salts out of the body, lowering cholesterol in the process.
Tip: Keep an eye out for snacks like Quest Bars which can provide 20g of protein, and 17g of fiber per serving. They can be helpful to reach your goals in a pinch, or if you’re newer to tracking these macros, but be sure to try getting as much protein and fiber from whole food sources as possible.
4. Heavy Resistance Training
Heavy resistance training should be a key component of any fitness program when the goal is fat loss. Heavy resistance training has a number of metabolic benefits that will pay off in the fat loss department. Unlike cardio, the metabolic benefits of this type of training last for 24-48 hours after completing your workout as your body must work harder to rebuild its oxygen stores. This effect, commonly referred to as the afterburn effect or EPOC (post-exercise oxygen consumption) has a number of metabolic and athletic benefits that will improve your body composition as well as your gym performance! If you don’t know where to start, there are a number of strength training programs to get you started on your journey to a leaner, stronger, healthier you!
If your current fitness program does not currently involve heavy resistance training at least 2-3 times a week, it is highly recommended that you start here before adding in cardio or other forms of exercise to accomplish your goals. You will be amazed at the way your body transforms when you consistently hit the weights!
DISCLAIMER: We know that many of our followers love running and other forms of cardio and we firmly believe that you should regularly engage in a form of exercise that you truly enjoy! However, there may be times to evaluate whether your preferred form of activity supports your goals.
The Take Away Message
If you feel that you have a good handle on these four elements, there is absolutely nothing wrong with making a small change or two to see how your body responds. We emphasize that it is usually best to change one thing at a time and give your body a chance to respond before changing another variable, however. As you make adaptations to your plan, you will want to make sure you are listening to your body! Pay attention to how you look and feel, how you are performing in the gym and your energy level any time you make a change. Often times, just a very small change can lead to some great results, but if you change too many things at once you will never know what that missing part of the puzzle was!
Photo credit: Apolonia, hin255 of www.freedigitalphotos.net
Simplify Your Weight Loss Journey
If your current fitness program does not currently involve heavy resistance training at least 2-3 times a week, it is highly recommended that you start here before adding in cardio or other forms of exercise to accomplish your goals. You will be amazed at the way your body transforms when you consistently hit the weights!
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