More cals = more lbs lost (here's why)
If you’re like so many of us, you’ve been battling a metabolism that feels like it’s hit the snooze button one too many times.
Hormonal shifts from perimenopause or menopause, combined with life’s demands, can make weight loss feel impossible.
You’ve tried it all: slashing calories down to 1,200 a day, grinding through three-hour workouts, and maybe even pushing harder when the scale stalls.
But what happens when that extreme approach stops working? Do you cut even more calories?
Not sustainably — that can lead to nutrient deficiencies, fatigue, and a further slowdown in your metabolic rate.
Or do you exercise more? Not if you value time for family, work, or simply enjoying life outside the gym.
The truth is, when calorie restriction and endless cardio hit a wall, the counterintuitive solution might be to eat more. Done right, this strategy — often called reverse dieting — can rev up your metabolism, help you build lean muscle, and finally give you that toned definition you’ve been chasing, without piling on fat.
Let’s dive into why this works for women in our prime and how you can implement it safely.
Understanding Why Your Metabolism Feels Stuck As we age past 40, our metabolism naturally decelerates by about 5% per decade, largely due to muscle loss (sarcopenia) and hormonal changes like declining estrogen levels.
If you’ve been in a prolonged calorie deficit — say, eating far below your needs while over-exercising — your body adapts by conserving energy. This “metabolic adaptation” means you burn fewer calories at rest, making weight loss harder and plateaus inevitable.
Think about it: Your body is smart. It senses starvation mode and slows things down to protect you. Cutting more calories or adding more hours of exercise only exacerbates this, leading to burnout, hormonal imbalances, and potential weight regain when you inevitably “slip.” For women over 40, this cycle can be especially frustrating because our bodies are already navigating menopause-related shifts that affect fat storage and energy use.
The Game-Changer: Eat More to Burn More
Here’s the exciting part: Instead of fighting your body, work with it by gradually increasing your calorie intake. This is reverse dieting in a nutshell — a methodical way to boost your metabolic rate after restriction. By eating more nutrient-dense foods, you signal to your body that it’s safe to ramp up energy expenditure.
The result? A faster metabolism, more energy for workouts, and the ability to build lean muscle without unwanted fat gain.
Reverse dieting isn’t about bingeing on junk; it’s strategic. Studies and experts show that slowly adding calories — starting with 50–100 per week — helps prevent rapid weight regain while restoring thyroid function and hormone balance, which are key for midlife women.
Many women report feeling more energized, sleeping better, and finally seeing muscle definition emerge as their bodies adapt to higher fuel levels.
How to Reverse Diet Like a Pro: Step-by-Step Guide
Ready to try it? Start slow to minimize any temporary water weight fluctuations (which are normal and not fat). Aim for a 4–12 week phase, depending on how restricted you’ve been. Consult a doctor or nutritionist first, especially if you have thyroid issues or other health concerns.
Calculate Your Baseline: Track your current intake for a week to find your true maintenance calories. Use an app like MyFitnessPal. If you’re at 1,200–1,500 calories, that’s likely below your needs — women over 40 often require 1,800–2,200 for maintenance, depending on activity.
Increase Gradually: Add 50–100 calories every 1–2 weeks. Focus on whole foods: Start with extra protein (like chicken, eggs, or Greek yogurt) and veggies, then incorporate complex carbs (oats, sweet potatoes) and healthy fats (avocados, nuts). This supports muscle repair and keeps you full.
Prioritize Protein: Aim for 1.6–2.2 grams per kg of body weight daily. Protein boosts metabolism by up to 30% during digestion and helps preserve muscle. For a 150-pound woman, that’s about 110–150 grams — think a protein shake post-workout or salmon for dinner.
Incorporate Strength Training: Pair your increased calories with 2–3 sessions of resistance training per week (weights, bands, or bodyweight). This builds muscle, which burns more calories at rest than fat. No need for hours — 20–30 minutes of targeted moves like squats, deadlifts, and push-ups can do wonders.
Support with Lifestyle Tweaks:
Sleep Well: Aim for 7–9 hours nightly; poor sleep slows metabolism.
Sip Green Tea: It contains compounds that may enhance fat oxidation.
Manage Stress: High cortisol from stress can hinder metabolic recovery — try yoga or meditation.
Stay Hydrated: Dehydration can drop your calorie burn by 2–3%.
Monitor your progress weekly: Weigh yourself, take measurements, and note energy levels.
If you gain a little at first, it’s often water or glycogen — stick with it, and your metabolism will catch up.
Real Talk: Patience Pays Off
Reverse dieting isn’t a quick fix, but for women over 40, it’s a sustainable path to a thriving metabolism. Imagine ditching the exhaustion of constant restriction and embracing meals that fuel your vibrant life. You’ll not only reset your sluggish system but also build that lean, defined body you’ve earned.
If this resonates, start small today — add an extra handful of nuts or a protein-rich snack.
Your future self will thank you. For personalized plans, consider resources like apps or coaches specializing in midlife wellness.
You’ve got this — here’s to eating more and feeling amazing!
Brian
About The Author: Brian Meisenburg is a Buffalo Personal Trainer helping women over 40 lose weight, drop fat and get the results they deserve. Learn more at www.fatlossbuffalo.com
