Hey Reader,

Balancing macros is my secret weight loss hack, and I have successfully used them to help my female clients lose body fat for many years.

Read on to learn how you can use this strategy yourself!

What Are Macros?

Macronutrients are nutrients you need in large amounts. Fat, carbohydrates, and protein are the three macronutrients. Each macronutrient plays a specific role in the body.

Carbs

The body breaks down carbohydrates into glucose, which is then used by cells for energy production. Excess glucose can be stored in the liver and muscles as glycogen for later use. However, if carbohydrate intake exceeds the body's immediate energy needs and storage capacity, the excess is converted into fat for long-term energy storage.

Carbs come in several forms, including sugar, starch, and fiber. Eating carbs naturally and choosing sources high in fiber are most beneficial and allow for a slower release into the bloodstream. This avoids sharp spikes in blood sugar that can increase belly fat and fat accumulation.

Root vegetables like potatoes, sweet potatoes, grains, squash, brown or wild rice, and fruits are fiber-rich carbohydrates.

Fats

Fats come in many forms. Natural fats are saturated, polyunsaturated, and monounsaturated. We need all three types of fat in equal amounts.

Saturated fats come from animal sources like meat and dairy.

Polyunsaturated fats are found in fish, sunflower seeds, walnuts, and flaxseed. Omega-3 fatty acids are a type of polyunsaturated fat primarily found in fish and seafood.

Monounsaturated fats are found in avocados, olives, olive oil, peanuts, almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.

Fats don't make you fat!

Fats don’t make you fat and play a vital role in almost every function in the body. It is important to consume all three types of fat.

Eating too much of one type can cause imbalances, which results in inflammation and damage to our blood vessels. Inflammation increases your risk for weight gain, hormone imbalances, diabetes, and heart disease.

Protein

Complete proteins from animal sources contain all the essential amino acids your body requires. The body cannot make essential amino acids and must obtain them from your diet.

Protein is the building block of bone, muscle, joints, ligaments, and skin. Protein has the highest thermogenic effect, increasing the rate at which your body burns calories.

Most healthy adults need 1 gram of protein per pound of lean body mass. Be sure to check with a nutritionist to determine how much is right for you, as some health conditions may require limited protein intake.

Good protein sources are beef, pork, chicken, eggs, dairy, and seafood.

Why They Matter

Getting the right amount of each macronutrient can be a game changer for women after 40! Eating meals with the right ratio of fiber-rich carbs, healthy fats, and protein has many benefits. Here are a few:

Blood Sugar Balance

Hormone changes in perimenopause can cause insulin resistance. Eating balanced meals that contain all three macronutrients will slow down the release of carbohydrates so that your body can utilize the sugar released after digestion and minimize the amount of insulin needed. If sugar is released too quickly into the bloodstream, your body will use more insulin, which stores extra sugar as fat.

Preservation of Lean Muscle Mass

Most women do not consume enough complete protein. As we age, we lose muscle mass, the " storage tank" for extra sugar. Muscle is a highly metabolic organ. The more muscle you have, the higher your calorie needs will be. Building adequate muscle is the key to breaking free from dieting and reducing insulin resistance!

Enhances Satiety and Reduces Cravings

Protein, fat, and fiber help you feel more satiated, reduce the likelihood of blood sugar spikes, and reduce cravings. Cravings can indicate that energy is not getting into your cells as it should. Eating all three macronutrients will provide the right combination to help your body absorb and deliver nutrients to the cells and reduce inflammation.

Want to find out if you have insulin resistance? Use this simple calculator here.

How to Get Started

I recommend consuming equal amounts of each macronutrient at each meal. A simple way to do this is to use the plate method.

Fill half of your plate with a nonstarchy vegetable.(fiber)

Fill 1/4 of your plate with an animal protein.( protein/fat)

Fill 1/4 of your plate with a fiber-rich carbohydrate.( fiber/carbs)

Add a thumbnail portion of a healthy fat. (fat)

Note: fat has twice as many calories per gram than carbs and protein hence small portions are needed

It's really that simple!

Pro Tips for Successful Fat Loss:

Make sure you eat three macro-balanced meals daily.

Don't skip meals. Studies have shown people eat more calories when they skip meals.

Plan ahead. Prepare some sources of each macro to construct a meal in minutes.

Use a meal service like Factor if you don't have time to cook. I recommend Factor based on feedback from my clients.

Ready to dive right in?

Purchase My Macro Magic Fat Burning
Four-Week Meal Plan Here!

Not Sure Where to Start?

I encourage you to try these three strategies to lose body fat, feel more energetic, and get rid of those pesky cravings!

I've put together a seven-day meal plan so you can experience the power of macro balanced meals! Grab my free seven-day meal plan here.

If you like my approach and want some support while implementing changes to your nutrition plan, I have a couple of programs designed for that! Click the link below to schedule a free discovery call to explore which program is right for you.

Book a Discovery Call Here!