Why “Eating More” Can Help You Get Leaner

Sometimes, the key to a leaner body is actually eating more—not less.

When we start to move into our 40s and pre-menopause symptoms start, things that worked for us years prior, often don’t work anymore.  You may start to feel frustrated.  You may grasp at what worked for you before or fall into what everyone else is doing… Restrictive dieting, low-calorie, keto, carnivore, low carb eating plans, or more cardio. 

These diets have a place, but it may not be their place now.  What worked for your once may not be working for you anymore. Often, the issue isn’t that your eating too much, but that they’re eating too little or don’t have the right balance of macros.  Here are some signs you may need to eat more to get the results you want. 

➜ Stalled Progress: Although you are doing consistent exercise, you aren’t getting stronger, leaner and may be overly tired.

➜ Very Low Caloric Intake: If you’re eating below 1,500 calories and not seeing progress, your metabolism may have slowed.

✨ A better approach for sustainable fat loss is focusing on boosting your metabolism by building muscle and nourishing your body with the right nutrients, with protein being number one.

Protein’s Role in Muscle Building and Metabolism

Protein is the building block for muscle. Building muscle is one of the most effective ways to boost your metabolism.

Here’s how it works:

Muscle Growth: Building and maintaining muscle requires a steady protein supply to provide amino acids for muscle repair and growth.

Increased Caloric Burn: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. The more muscle you have, the more calories you’ll burn—even when you’re not working out. (Burn calories at rest- yes please!)

🥳 Don’t focus on burning calories. Focus on building muscle through strength training and consuming enough protein to help build, repair and maintain your gains.

✔ This is a much more effective and sustainable approach to fat loss.

Why Low-Calorie Diets Can Slow Down Fat Loss

Consistently eating very few calories (especially with minimal protein) can lead to muscle loss and a decrease in your metabolism. When you cut calories or over doing cardio, the weight loss often includes muscle- the one thing we are trying to preserve. Less muscle = slower metabolism and calories burned at rest.

Here’s why a low-calorie diet can backfire:

➜ Muscle Loss: Low-calorie diets don’t provide enough nutrients for muscle maintenance, resulting in muscle breakdown.

➜ Slower Metabolism: Losing muscle mass means your body needs fewer calories to function, making it harder to maintain weight loss in the long run.

Take Away: If you are feeling a dip in your gains, MORE food can be the answer.

Aim to increase your calories gradually, prioritize protein, and focus on building lean muscle.

How Protein Helps with Fat Loss Without Drastic Calorie Cuts

When you focus on building muscle, you can reduce body fat without necessarily losing a ton of weight.

Here’s how it works:

➜ Body Composition Change: Adding lean muscle while reducing body fat results in a lower body fat percentage, even if your weight on the scale remains the same.

➜ Caloric Deficit Without Starving: Building muscle and maintaining a high protein intake can naturally create a caloric deficit without severe restriction because muscle tissue burns more calories than fat.

This approach allows you to achieve a leaner appearance and a healthier body composition without the stress of constant calorie-cutting.

✨ Your goal should be to eat more and watch your goals skyrocket!

It is possible and the G-Fit methods are here to teach you how and free you from thinking otherwise!

Increasing Protein to Fuel Your Metabolism and Keep You Full

Protein has the highest thermic effect of all macronutrients, meaning it requires more energy for the body to digest and metabolize. This boost in calorie burn aids in fat loss. Here’s why protein is particularly beneficial:

➜ Increased Fullness: Protein is more filling than carbs or fats, making it easier to control portions and cravings. Tip: Always start with your protein and finish your meal with what is left. This simple tip can help you to fill up faster on the stuff you need the most of!

➜ Preservation of Muscle: Protein provides essential amino acids that support muscle repair and growth, which are essential for a healthy metabolism.

✨ To make the most of protein, include a high-quality protein source with each meal and “snack meal”.  Aiming for whole foods like lean meats, eggs, dairy, and a good quality protein powder as a quick go to.

How to Get Started with Protein + Strength Training

If you’re new to strength training or looking to make protein a priority in your diet, start by setting small, achievable goals:

➜ Track Your Protein Intake: Do you even know how much protein you are consuming? As mentioned in “How Does Protein Help Muscle Growth”, aim for at least 1 gram of protein per pound of body weight every day.

➜ Incorporate Strength Training: Incorporate weight training or resistance bands at least 2-3 times a week to build and maintain muscle. The G-Fit App is your perfect place to ensure you are building muscle as you increase your protein. 

Keep It Simple: Choose protein-rich foods at every meal, eat your protein first and keep track of your protein intake, making 1g/lb your goal.