In today’s fitness landscape, fat loss guidance is abundant, yet much of it promotes the idea of eating less and exercising more. For many women, especially those in their mid-to-late 40s, this approach can be less effective, particularly as hormonal changes occur during the perimenopause. Rather than helping, restrictive diets can hinder progress and overall well-being.
Take the experience of 47-year-old Pilates instructor Korin Nolan. After years of adhering to drastic calorie restrictions for weight loss, she discovered that this method was sabotaging her progress.
“What I learned is that severe calorie restriction doesn’t work in the long run,” says Nolan, founder of Power Pilates and The Class Plan. “I’ve noticed significant improvements in my body composition after changing my approach to nutrition.”
Here, Nolan shares common misconceptions about fat loss and offers straightforward strategies for effective body recomposition.
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<h2 class="body-h2 css-7ab1h1 emt9r7s1">What Doesn’t Work</h2>
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<h2 class="body-h4 css-ijdjx3 emevuu60">1. Extreme Calorie Deficits</h2>
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"I found that shifting my focus from simply eating less to properly fueling my body made a world of difference," Nolan explains. "I used to think losing weight meant sticking to a strict 1500-calorie diet, but it was counterproductive. I was always hungry and often ended up overeating. Once I started increasing my caloric intake and monitoring my macronutrients—ensuring I had enough protein and fiber—I began to see changes. My bloating reduced, and my body shape visibly improved."
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While a calorie deficit is essential for fat loss, extreme restrictions can backfire. When your body senses insufficient food, it doesn't respond by burning fat; instead, it conserves energy, leading to unfavorable adaptations like:
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<li>Slowed metabolism</li>
<li>Increased fatigue, leading to less movement</li>
<li>Heightened hunger hormones</li>
<li>Greater likelihood of binge eating</li>
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<h2 class="body-h2 css-7ab1h1 emt9r7s1">What Works</h2>
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<h2 class="body-h4 css-ijdjx3 emevuu60">1. Focus on Macronutrients Instead of Just Calories</h2>
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<span class="css-1gh9ql8 e1geg53v1">Instagram</span>
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"I began prioritizing my macronutrients rather than just watching calories, ensuring I had enough protein for muscle support and fiber to keep me satisfied," Nolan advises. "A balanced intake of carbs and healthy fats is essential for energy and recovery."
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<h2 class="body-h4 css-ijdjx3 emevuu60">2. Eating More—At the Right Times</h2>
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"I also became more mindful about meal timing. Instead of snacking on low-calorie items, I focused on nutrient-dense foods. Fueling my body before and after workouts made a significant difference in my energy levels and overall feelings of well-being."
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<span class="css-1gh9ql8 e1geg53v1">Instagram</span>
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"I aim for 12,000 to 15,000 steps each day. This significantly aids in fat loss as it contributes to non-exercise activity thermogenesis (NEAT)—the energy burned through routine activities. Simple steps throughout the day can accumulate to create a calorie deficit without formal workouts," she emphasizes. "Walking at lower intensities allows the body to burn more fat for fuel."
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<h2 class="body-h4 css-ijdjx3 emevuu60">3. Regular Strength Training</h2>
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"Along with walking, I've committed to a structured strength training plan," Nolan shares. "I typically engage in three strength sessions weekly and complement those with two Pilates classes to enhance core strength and minimize injury risks. I keep active daily, targeting 10,000 to 15,000 steps without resorting to extreme measures."
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"I also take one to two rest days where I focus on walking for recovery. Rest days are crucial for muscle repair, which allows for more effective training sessions in the future. Adequate recovery aids muscle retention, making metabolism more efficient overall."
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<span class="css-0 e94w1mj10">RELATED STORIES</span>
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As the fitness director for Women’s Health UK and a qualified instructor in Pilates and yoga, Bridie Wilkins has dedicated her career to providing valuable insights into exercise, health, and nutrition. With a decade of experience, she has contributed to various publications, including Stylist, Glamour, and Marie Claire. Bridie leads fitness content at <a href="http://womenshealthmag.com.uk/" rel="noreferrer noopener" target="_blank" >womenshealthmag.com.uk</a>, advocating for women to engage in fitness at any age.
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<script async src="//www.instagram.com/embed.js"></script>Conclusion
Navigating fat loss, especially during times of hormonal changes, requires a thoughtful approach that emphasizes balanced nutrition and consistent activity over mere calorie counting. By focusing on macronutrients, timing meals, and incorporating regular physical activity, you can achieve sustainable results without resorting to extreme diets. Remember, small changes can accumulate over time, leading to meaningful improvements in your fitness journey.
