You may have heard of the theory of “calories in vs. calories out” (CICO), which simply means that if you burn more calories than you consume, you’ll lose weight. This theory became popular in the late 1800s when scientists like Wilbur Olin Atwater studied how the body uses energy from food. They figured out how many calories were in different foods and linked it to how much energy we burn. It’s based on the idea that energy can’t be created or destroyed, so people thought weight loss was all about balancing how much you eat (calories in) with how much energy you burn (calories out).
However, while this sounds great in theory, using a super simple scientific model, the human body isn’t quite so simple! So many of us have tried eating less and exercising more, to no avail. That’s because fat loss isn’t just about calories. Modern research shows that factors like hormones, metabolism, and even the type of food you consume, plays a huge role in how your body processes fat.
Let’s dive into why calories in vs. calories out isn’t the full story and what else you need to know if you want to truly support fat loss—especially for women in their 50s.
Hormones Have a Bigger Role Than You Think
Your hormones heavily influence how your body processes food and stores fat. For example, insulin controls how your body uses carbs and stores fat. Eating lots of processed carbs or sugar spikes insulin levels, which leads to more fat storage. On the other hand, controlling insulin through balanced meals can help your body burn fat more effectively. Hormones like leptin (the hormone that tells your brain you are full) and ghrelin (the hormone that tells your brain you are hungry) also change how you feel about food. The key is balancing these hormones to work with your body’s natural rhythms.
Not All Calories Are Equal
“A calorie is a calorie.” Actually, no it’s not! 200 calories of lollies and 200 calories of veggies may be the same in numbers, but they’re processed very differently by your body. Processed foods tend to spike blood sugar, making you hungrier sooner, while whole foods like vegetables, lean proteins, and healthy fats keep you satisfied longer. So, while calories matter, the quality of those calories matters more for fat loss.
Your Metabolism Slows Down to Adapt
We have been brainwashed into thinking that in order to lose weight we must eat less. And yet, it often leads to no results, bingeing and a mental roller coaster! That’s because your body is smart. When you cut calories too drastically, your metabolism can slow down to conserve energy, which makes losing weight harder. This is called adaptive thermogenesis, and it’s why you hit those frustrating plateaus. Instead of focusing on drastically cutting calories, focus on gradually increasing your calories and building muscle through strength training to keep your metabolism working efficiently.
Gut Health Plays a Role in Fat Loss
The bacteria in your gut, also known as your gut microbiome, plays a super important role in how your body stores fat and processes food. A healthy gut can improve digestion, reduce inflammation, and even regulate cravings. Eating fibre-rich foods like fruits, vegetables, and natural grains like rice, and taking care of your gut through probiotics can support fat loss and overall health.
Your Body Has a Set Point
Your body has a “set point”—a weight range that it naturally tries to stay within. If you’ve been at a certain weight for a long time, your body works hard to maintain it by adjusting hunger hormones and metabolism. This is why it’s harder to lose weight the longer you’ve been at a certain weight. You weight can definitely shift if you simply implement strategies that help boost your metabolism and improve your digestion, such as eating more nutrient dense food, strength training and managing your stress.
Meal Timing Matters
The timing of when you eat also matters for fat loss. Focusing on eating meals at around the same time each day and fasting the rest of the time, gives your body time to burn fat for energy and can help improve insulin sensitivity. Many women, especially during menopause, find this approach effective without having to drastically reduce calories.
Conclusion: It’s More Than Just Calories
The old “calories in vs. calories out” served its purpose in the early days, however in 2024 it’s a far cry from the full picture. Hormones, metabolism, gut health, and even the timing of your meals play huge roles in fat loss. Stop counting calories and start focusing on eating whole foods, the timing of your meals, balancing your hormones, and building muscle to support your body in a better way than numbers ever will.
If you need help with adjusting your nutrition, shoot me a message, I can certainly help with that!
Coach Terri
