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As a fitness and nutrition coach, I’ve worked with countless women over 50 who struggle to lose weight and keep it off. One of the main culprits? Metabolism mistakes! Here are the top three reasons women unknowingly sabotage their metabolism and simple strategies to recover and thrive.

Reason 1: Not Eating Enough

It might sound counterintuitive, but eating too little can slow down your metabolism. Many of my clients are shocked when I tell them they aren’t eating enough to lose weight!

Here’s why:

• Eating fewer calories than your Basal Metabolic Rate (BMR)—the calories your body needs to function—signals your body to enter starvation mode, slowing your metabolism.
• Think of your metabolism like a campfire: the more you feed it, the more it burns. If you stop feeding it, it dies out.

To recover:

• Eat more than your BMR to keep your metabolism running efficiently.
• Focus on balanced meals with plenty of nutrients to fuel your body and aid in weight loss.

Reason 2: Eating the Wrong Foods

Not all calories are created equal. While creating a calorie deficit is important, the types of food you eat matter just as much.

Example:

• 1,000 calories from donuts: High in saturated fats and sugars, these digest quickly and are more likely to be stored as fat.
• 1,000 calories from chicken, rice, and vegetables: These natural, nutrient-dense foods require more energy to digest (thermic effect), making them better for fueling your body and less likely to be stored as fat.

To recover:

• Prioritize nutrient-dense foods, such as:
  • Lean meats and dairy
  • High-fiber starches
  • Non-processed grains
  • Plenty of fruits and vegetables

Reason 3: Skipping Resistance Training and Overdoing Cardio

If your goal is to:

1. Lose visible fat
2. Build lean muscle
3. Look and feel better...

...then resistance training is crucial for long-term success.

Why Resistance Training Is Essential:

• Builds and maintains lean muscle tissue—your body’s fat-burning engine.
• Helps your body burn more calories all day, even at rest.
• Balances your workout plan for maximum efficiency and results.

The Problem With Excessive Cardio:

While cardio burns calories, too much can break down muscle and hinder long-term fat loss. Studies show that excessive cardio can even cause your body to store fat over time.

To recover:

• Combine resistance training with moderate cardio:
  • Aim for 3-4 days of weight training per week.
  • Keep cardio sessions 30-45 minutes max, focusing on quality over quantity.
  • Split gym time efficiently: e.g., 30 minutes of resistance training and 30 minutes of cardio.

How to Reset Your Metabolism

By consistently:

1. Eating the right foods and eating enough of them
2. Incorporating resistance training into your weekly routine
3. Limiting cardio to moderate levels

You’ll start to see incredible results, and your metabolism will be back on track in no time.

Are You Ready to Take Back Control?

• Have you struggled to lose weight and keep it off?
• Do you feel like your metabolism is holding you back?
• Are you ready to transform your body into a fat-burning machine?

Let’s work together to make it happen!

Contact me:

David Modderman

• Phone: 616-824-8311
• Email: david@davidmodderman.com
• Website: www.realresultsrockford.com

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