Most women seem to think that to make progress, a 1200-1400 low calorie diet is a “magic deficit.” They think this will deliver fast fat loss results.

They default to this they’ve really never learned how to fuel their bodies correctly to optimize their metabolism.

I watch this happening all around me and it’s the very reason I became a nutrition coach. I’ve spent years educating myself on how the female body responds to diet and exercise. If there’s one thing I scream from the rooftops, it’s that low calorie diets are not the answer, they are the problem!

Here are seven reasons you might not be making progress on a low calorie diet…

1.  Your body has adapted to eating fewer calories, causing your metabolism to slow way down.
    
2.  Skipping meals means you are missing out on vital nutrients. These nutrients help to position your body for true fat loss and body recomposition changes.
   
   
3.  Restricting food is causing imbalances in your hormones. By down regulating your thyroid and increasing your cortisol levels, this makes it extremely difficult for your body to keep up. Much less burn fat, and many times these side effects lead to weight gain!
   
   
4.  Poor nutrition and “diet foods” are causing gut and digestive issues for you. This then causes you to become even more bloated and inflamed.
   
   
5. Lack of adequate carbohydrate and healthy fat intake is starting to affect your quality of sleep. This also affects your energy levels, and your ability to focus. All of which are essential for reaching performance and weight loss goals.
   
   
6. Under-eating protein is a huge issue when cutting calories too low. Protein helps to optimize metabolism and maintain lean muscle mass. Without proper amounts of protein your body starts to break down muscle. This makes it harder and harder for you to burn fat or experience body composition changes.
   
   
7. You’re not really eating in a deficit…your low calorie diet is nearly impossible for you to adhere to. As a result, you spend most weekends and events binge eating. This takes you out of a deficit. This puts you more at your maintenance calories. You could even be in a surplus, when you look at your week as a whole. This leads to fat loss resistance and yo-yo dieting which never moves the needle!
   

It’s no secret that calorie deficits are typically necessary for fat loss but it’s important to manage them correctly.

As a nutrition coach, it’s my goal to help my clients find that sweet spot. This way, they’re eating as much food as possible, WHILE getting the results they want. This allows us to optimize their energy. This supports their hormone health, and maximizes their metabolism for sustainable fat loss and reaching their performance goals.

You can absolutely eat in a healthy deficit and make progress toward your goals at the same time! Our bodies were created to survive on whole food nutrients. When you learn to eat the right foods in the right amounts for your body and your personal goals you’ll finally be able to walk away from restrictive dieting forever!

If you feel stuck and like you’ve been living your life on a diet without having any real results to show for it, this is your sign.

It’s most likely time for you to increase your calories, along with the quality of food you’re eating in order to fuel your body and your metabolism. 

Want advice on setting up your calories and macros to support your specific goals? 

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True fat loss and body composition changes come from having a clear and balanced plan of action. This action should be specific to YOUR needs. I would love an opportunity to talk with you about your personal goals. What changes can start making to progress forward?

THE MIDFIT APP & COMMUNITY: WORKOUTS AND NUTRITION COACHING FOR WOMEN OVER 40

This is not your typical fitness app! MIDFIT is a coaching platform that provides daily workouts that are science-backed and designed specifically for midlife women.

As a MIDFIT Member you’ll gain access to macro based nutrition coaching, multiple workout programs that meet you where you are and evolve with your personal goals, as well daily coach support all without a community of liked minded women.

• Gain clarity on why you might be experiencing weight loss resistance other negative side effects over 40
• Learn what specific exercise, nutrition and lifestyle tweaks need to be made to respond effectively to those changes to reach your goals
• Finally stop fighting with your body and feel empowered by a strategic plan that allows you to live a strong, healthy and fulfilled second half.

THE MIDFIT APP IS HERE!