When older women cut calories their body immediately responds by lowering metabolism.
This is really important. Protein and Fiber should be your biggest focus when building meals. And focus on building a well-rounded plate for each meal, even if you're only doing 2 meals a day + snacking. FIBER and PROTEIN. It is ESSENTIAL for older women, myself included, in the 40+ crowd.
Women in particular don't get enough protein bc lots of protein sources are usually higher in calories (in comparison to everything else on their plate, that doesn't mean they're too high to be consumed) and that makes most women eat less protein as they are usually cutting calories. Most people assume protein is just for building muscle, but it also supports collagen production, appetite management, hormone functions (huge for women), healthy skin-nails-hair-bones, regulates mood and mental health, cognitive function, promotes energy, etc.
Women are not getting enough protein. Shoot for 30-40g per meal, 100g per day.
Carbs also are again, ESSENTIAL for women as our brains function so differently then men's and complex carbs are really, really needed to help fuel our brains and bodies. I know, I know, we've been told for years carbs are bad. But if you focus on COMPLEX carbs (fiber), you really should see a difference in brain health (3pm slump? not enough fiber) and energy throughout the day. Fiber/complex carbs include whole grains, fruits, legumes, beans, lentils, etc. Complex carbs also help smooth out the various blood sugar spikes we have throughout the day, which are what lead to crashes or low energy or our body fighting to hold on to that fat bc it notices our blood sugar always spiking. Protein and fats also break down into glucose, BUT fiber/carbs are the body's preferred source of glucose, especially women's. Complex carbs and whole grains all the way.
Well rounded plates should contain a decent-sized protein source and be paired with fiber/complex carbs, good fats, and color: veggies/fruit. Don't JUST have a fairlife protein shake (those things are amazing btw), pair it with a small bit of fruit on top of yogurt and a couple teaspoons of granola or peanut butter. Pair it with avocado toast. Pair it with a tiny scrambled egg wrapped in a low-carb tortilla with salsa. Meals don't have to be huge, this sounds daunting but at minimum try rounding them out a bit more. 1/4 cup of yogurt and berries each, instead of the typical 1/2 cup serving. Biggest mistake is assuming just a whole wheat bagel is a decent breakfast or that just a fairlife shake is a decent meal. They're not and your body is absolutely looking for more. This leads to blood sugar spikes and crashes as well as slower metabolism. Pair those things with other nutritional foods to prevent that.
I'm far from a nutritionist but I had to start working with a registered one last year as I had to lose a lot of weight FAST for some serious health complications and I wasn't able to use any of the weight loss medications, so I went back to basics. I found a nutritionist who specializes in women's bodies, particularly the 40+ crowd, and focusing on whole-ish foods. After 20+ years of yo-yo dieting, my body literally wouldn't budge. I could go on about what she's taught me but the biggest takeaways are:
- Prioritize Protein, 30g+ per meal
- More Fiber
- Well-rounded plates/meals
and on those "plates", try to include every time: Protein, Carbs/Fiber, Fat, and Color. (color easily comes from fruits and veggies or veggie-type toppings like avocado and salsas, etc.)
I've lost most of what I've needed to, and feel like a brand new person, which honestly is most important. Finding the TIME to actually work out is another story, as I'm right in the trenches of a million priorities as your average mom of a young kid, but at minimum I'm eating better, feeling better, and that's helped weight come off naturally.
And I know that's not what you've asked, but maybe consider focusing on the above vs. calorie counting if you're not seeing results that way
