How to Shed Fat & Build Muscle with Proper Nutrition

Fuelling Your Fitness

I have spoken with many women who are frustrated that they can’t seem to build muscle, have stubborn fat they haven’t been able to release, and often feel fatigued, and lightheaded. A common theme is that these women are underfed, running on fumes of calories, so their body as a survival instinct, slows metabolic processes, and holds onto fat.

The number of calories active women need per day varies based on several factors, including age, weight, height, and level of physical activity. However, in general the needs are:

– Moderately active women (engaging in moderate exercise most days of the week):

  – Ages 19-30: About 2,000-2,400 calories per day.

  – Ages 31-50: About 1,800-2,200 calories per day.

  – Ages 51 and older: About 1,800-2,000 calories per day.

– Very active women (engaging in vigorous exercise or physically demanding work most days of the week):

  – Ages 19-30: About 2,400-2,800 calories per day.

  – Ages 31-50: About 2,200-2,600 calories per day.

  – Ages 51 and older: About 2,000-2,400 calories per day.

These ranges can vary, and individual needs may differ. 

Although I am not a fan of counting calories on a daily basis, it can be helpful for a short period of time to see where you are at. It can be useful to think about aiming for a magic plate of 1/3 green vegetables, 1/3 high quality protein, 1/3 nutrient dense starchy vegetables or grain, 1-3 tablespoons high quality fats.

To gain muscle and shed fat, women should focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates, along with a regular exercise regimen that includes both strength training and cardiovascular workouts. Here are some dietary guidelines to help achieve these goals:

Protein

Protein is essential for muscle repair and growth. Aim for a protein intake of around 1.6 to 2.2 grams per kilogram of body weight, or think 0.8-1 gram/lb of ideal body weight. Good sources include:

– Lean meats (chicken, turkey, lean beef)

– Fish and seafood

– Eggs

– Dairy products (Greek yogurt, cottage cheese)

– Plant-based proteins (tofu, tempeh, legumes, quinoa)

-Protein powder

Healthy Fats

Healthy fats support overall health and can aid in fat loss by providing satiety. Include sources like:

– Avocado

– Nuts and seeds (almonds, chia seeds, flaxseeds). I put a scoop of almond butter in my daily shake, sprinkle nuts on yogurt (also honey and granola), on HOLOS Organic Overnight Muesli, frozen yogurt etc.

– Olive oil and coconut oil

– Fatty fish (salmon, mackerel)

Complex Carbohydrates

Complex carbs provide sustained energy for workouts and daily activities. Focus on:

– Whole grains (brown rice, quinoa, oats)

– Vegetables (sweet potatoes, broccoli, spinach)

– Fruits (berries, apples, bananas)

– Legumes (beans, lentils)

If you don’t eat enough healthy carbs, you are more likely to crave sugar. So if you restrict in this area, you may find you go overboard with sweets. You need carbohydrates!

Fiber

Fiber aids digestion and helps maintain a healthy weight by promoting fullness. Sources include:

– Vegetables

– Fruits

– Whole grains

– Legumes

Hydration

Stay hydrated to support overall health and performance. Aim for 2-4 Litres of water a day, more if you’re very active.

Meal Timing and Frequency

Eating multiple smaller meals throughout the day can help maintain energy levels and support muscle growth:

– Eat protein-rich meals and snacks every 3-4 hours.

– Include a protein source in every meal.

Pre-and Post-Workout Nutrition

– Pre-workout: A combination of protein and carbohydrates to fuel your workout (e.g., a banana with peanut butter or a protein smoothie).

– Post-workout: Protein and carbohydrates to aid muscle recovery and replenish glycogen stores (e.g., a protein shake with fruit or chicken with sweet potato).

Avoid Processed Foods, Sugars and Alcohol

Limit intake of processed foods, sugary snacks, drinks and alcohol which can hinder fat loss and muscle gain goals.

Consistency in both diet and exercise is key to achieving and maintaining muscle gain and fat loss.

Food is fuel, medicine and information for your body.