How I Doubled My Calories & Still Lost Inches: The Power of Macros & Lean Muscle for Weight Loss at 50.

Approaching 50, I faced the unsettling reality that my favorite jeans might become relics of the past. Juggling a busy life and experiencing hormonal shifts during perimenopause, I found that not only was my body changing, but my energy was also dwindling. However, I refused to accept defeat and embarked on a journey that would transform my approach to weight loss. By focusing on macro counting, I doubled my calorie intake and managed to shed inches.

In this blog post, I will share how this focus on macros and increasing my lean muscle mass reshaped my body and my perspective on fitness. If you are in perimenopause or menopause and eager to tackle unwanted weight, or simply maintain your current weight then join me to explore how you too can reclaim control over your health.

Understanding Macros and Why They Matter

What exactly are macros? Macros, short for macronutrients, include carbohydrates, proteins, and fats. Each serves a unique and crucial role in maintaining your overall health and fitness levels.

I used to believe that calorie counting was the only thing that mattered. However, I soon learned that the type of calories consumed can dramatically affect body composition. By homing in on the right macro balance—regardless of total calorie numbers—I optimized my nutrition to fuel workouts effectively and support muscle gain while losing fat.

For instance, in my early attempts, I consumed a limited variety of foods. Once I shifted to tracking macros, I incorporated foods rich in protein, such as chicken breast and lentils, alongside healthy fats like avocados. This shift in focus allowed my body to thrive, making it essential to pay attention to how we eat as we age.

The Myth of Low Calories

For years, I believed that weight loss meant drastically cutting calories. This approach left me feeling sluggish and deprived, and my progress was frustratingly minimal. It wasn't until I began increasing my calorie intake—doubling it, in fact—that my mindset shifted.

Initially, I was uncertain about this change. But integrating nutrient-dense foods such as Greek yogurt and quinoa that met my macro goals transformed my relationship with food. Rather than viewing food as a restriction, I began to see it as a nourishment source.

Eating more allowed me to feel satisfied, reducing the urge to binge on all the wrong things. Best of all, I gained the energy needed for active workouts. Research shows that maintaining a balance of calories and nutrients can lead to sustainable weight loss, with studies indicating that individuals who consume a well-rounded diet lose weight more effectively than those on very low-calorie diets.

Building Lean Muscle Mass

One of my greatest breakthroughs was adding strength training to my routine. As we age, we naturally lose muscle mass, which can slow our metabolism and make it easier to gain weight. I realized that increasing my lean muscle was vital for both aesthetics and overall health.

Strength training also enhances insulin sensitivity, a benefit particularly significant for those experiencing hormonal changes. I engaged in lifting weights five times a week, focusing on movements that targeted multiple muscle groups. Over time, I noticed significant improvements in strength. Studies suggest that for every pound of muscle gained, the body burns approximately 6-10 calories more at rest—this means more effective fat loss over time.

In addition to strength training, I prioritized protein in my diet. Adequate protein intake not only supports muscle growth but also helps keep hunger at bay. For example, I began including high-protein snacks like cottage cheese and protein shakes, which helped me stay fuller between meals and effectively aided in my muscle gain.

How to Calculate Your Macros

You may wonder how to find the ideal macro ratios for your unique needs. A solid start is determining your total daily energy expenditure (TDEE), which measures the calories burned through daily activities and workouts. Online calculators can provide a helpful estimate but an accurate calculation needs to be done by a Personal Trainer or Fitness expert who will calculate your numbers using your height, weight, waist, hips and neck measurements along with your body type.

Once you know your TDEE, you can adjust your calorie intake based on your objectives, such as weight loss, maintenance, or muscle gain.

There is no standard ratio and you will need to re-calculate your macros as you gain lean muscle and lose weight. An example of a macro breakdown is below.

• Protein: 30%

• Fats: 30%

• Carbohydrates: 40%

  
  

Tracking and Adjusting

Adopting the habit of tracking my food intake became an enjoyable routine. A user-friendly app allowed me to stay accountable and better understand my macro consumption. As I followed this tracking, my body composition changed, I easily gained more muscle and lost inches where it mattered.

Empowering Your Fitness Journey

The remarkable changes in my own body and mindset reinforced the most essential lesson: nutrition genuinely matters, you can't out train a bad diet. By doubling my caloric intake with an emphasis on macro counting and building lean muscle through strength training, I did not merely shed inches—I completely transformed my relationship with food and exercise.

If you are approaching or navigating your 50s and aim to lose weight effectively, know that the journey does not require deprivation. Embrace the power of macros, lift weights, and celebrate every step forward.

Remember, your body is capable of incredible changes with a bit of effort, knowledge, and self-love. Here’s to achieving our fitness goals and redefining our health journeys together!

I hope my story inspires you on your own journey. If you have questions or want to share your experience in the comments, I would love to hear from you!

Lift, laugh, love... live longer

Lisa