Part 2: Energy, protein and muscles

Calories in vrs calories out

It really is that simple, but, at the same time, is so much more complex!

To lose weight, you need to be in a calorie deficit.  However, after a period of time, the body adjusts and your goals need to change.  Also, research does in fact show that metabolism peaks earlier in life & slows as you age; this can influenced by genetics, physical activity levels & environment (Palmer & Jenson, 2022).

When you lose weight at any time of life, but particularly if you are over 40, you want to lose fat, not muscle; people seem to have difficulty differentiating between the two.  Lean muscle is associated with good health and longevity and is a “must” for women over 40.

Many people are unsure what their goals are in relation to health and fitness.  Do you want to lose fat?  Gain muscle?  Feel more energised?  Be more flexible?  Different nutrition programmes and exercise regimes will help you achieve those goals, but you need to be clear about what you are working towards and follow the plan to help you to achieve it.  Similarly, once people have found a plan or programme, they follow it without a break/review/re-set and wonder why they are not seeing results. 

It is very difficult to remain disciplined and consistent with a programme when you are stressed, exhausted, overwhelmed and overworked, as a lot of us are in 2025.  Many women over 40 are juggling many different responsibilities, making it difficult to prioritise health.

It is important to ask yourself  how “real” are you actually being with yourself about what/how much you are consuming?  And how active are you, really?  Do you enjoy what you are doing?

The bollocks I have seen:

• “Quick fix” programmes where you hammer the gym and drastically cut calories; who has the time/energy for this? Who can sustain it in the long term?
• “Easy” programmes claiming that 7 minutes of exercise per day will help you lose weight
• Diets that eliminate entire food groups (again, unsustainable in the long term and not great if you cook for a family and end up having to make separate meals).

 What I recommend:

• Determine your goals very specifically and monitor your progress every 6-8 weeks
• Eating a healthy diet – prioritise whole foods and home cooking, limit ultra processed foods, convenience foods, sugary drinks and snacking.
• Have an exercise regime that includes 2-3 days per week of resistance training (body weight, resistance bands, Pilates, yoga, weight lifting, chair exercises) and try to aim for a total of 150mins aerobic activity per week (aim to elevate your heart rate: walking, swimming, dance, cycling)
• Try keeping a food diary to help hold you accountable for what you are eating
• Include yoga/meditation/breath work; some kind of activity to help you to slow down and connect with your body
• Choose activities that fit into your daily life (150mins of aerobic activity per week can be broken into smaller chunks: for example, a 60min walk on a weekend, and 3 x 30min short lunch-time walks through the week).
• Plan activity into your diary and plan your meals in advance

Protein and muscle mass

I touched on this a little bit previously, but it’s so important, it’s worth saying twice….ladies, you need to maintain your lean muscle in your 40s onwards!  This does not necessarily involve necking raw eggs and protein shakes and lifting cars for fun, it does however require you to eat good sources of protein at each meal time and aim to get some form of resistance training into your programme 2-3 x per week.  The “buzz” surrounding weight loss seems to emphasise lots of exercise and not a lot of food.  In reality, the right type of exercise and the right types of foods are fundamental.

There is lots of chatter on the socials with regards to how much protein we require, with no general consensus in the research of exactly how much you should consume.  The recommendations range from 0.8-1.2g/kg body weight going up as high as 2g/kg for over 60s.  Many people underestimate the amount of protein they are already consuming and “news flash” protein contains calories, so huge protein intakes can also lead to higher calorie intake.  I’m developing a protein printable for more info – keep your eyes peeled for this publication.

Resistance training can also take on many forms; it is not just lifting weights and it does not have to occur in a gym.  Try lifting tins of beans to start (also a good source of protein and fibre FYI), resistance bands, yoga, Pilates, body weight exercises, walking in a pool, chair exercises; anything where you move your body against some kind of resistance.  And the good news is that I’m also developing a resistance training resource!  And no, you won’t bulk up and end up looking like Arnie (unless you want to, would be damn hard work though!)

What I have seen that looks like bollocks:

• Huge protein intakes and emphasis on protein at the expense of other macro and micronutrients – ladies, you need fibre and fats too!
• Protein shakes – if you like them and they are suitable for you – go for it! But don’t feel like you have to add these in to your daily diet because all the celebs are necking them.

 What I recommend:

• Keep a food diary to look at how much protein you are consuming and only make tweaks if you feel your intake could be improved (if you have toast for breakfast, a sandwich at lunch and pasta for tea then you probably need to look at where you could swap/add in a little extra protein)
• Don’t prioritise protein to the point of excluding all other nutrients – aim for a balanced diet and consider your fibre and fat intake
• Resistance train!

In conclusion, women over 40 face multiple challenges when it comes to weight loss.  We are knackered, stressed and our hormones act against us to cling on to belly fat.  I would recommend analysing all aspects of your life and really take a long, hard look at how you are managing stress.  Consider reaching out to your GP to get your hormone levels checked.  Then, ignore the bollocks, set your goals and find a diet and activity plan (including resistance training) that works for you, review it regularly.

References

Palmer & Jenson (2022) Metabolic changes in aging humans; Current evidence and therapeutic strategies.  The Journal of clinical investigation. 132 (16)