Do calories matter in midlife?

In short, yes.

Strap in, slags. Here’s the long version.

A damn good spread.

When it comes to fat loss during midlife, there's always one burning question on everyone's (facial) lips:

Do calories still matter?

You bet your arse they do. Whether you’re 20, 40 or 60, calories still count.

Let’s delve deeper into why, and how your approach may need to shift as you move out of the natural sprightliness of youth to the cronetastic phase of life.

The Science: energy in vs energy out

At the core of fat loss is a fairly simple scientific principle. Nerds (which we are when it comes to this shiz) call it the law of thermodynamics. In basic btch terms, this means calories in vs calories out (often abbreviated as CICO).

To lose body fat, your body needs to be in an energy deficit. That means you need to consume fewer calories than you burn so your body can tap into stored energy, aka fat.

This doesn’t change with age. But what does change is how you achieve that deficit.

The “how” matters more in midlife

Many women, when they were in their mid-twenties, crash-dieted, cut entire food groups, or followed extreme plans with little thought for their long-term health or relationship with food. Maybe it worked, maybe it didn't. One thing's for sure – eff that bollocks now. As a midlife slag, you know far better. Life is too short for deprivation and misery.

A sustainable approach is not just better – it's essential. Hormonal shifts, changes in metabolism and the sad, gradual farewell to whatever muscle mass you used to have all mean that the way we manage fat loss must support our overall health, not undermine it.

You know what they say? Abs are made in the kitchen. Building solid nutrition habits is non-negotiable. Some tips from us:

1. Prioritise protein

F*cksake you two, not evangelising about protein AGAIN! Buckle up babes – we're telling you repeatedly until it goes in. Protein is critical to preserving lean muscle tissue, which naturally declines with age and the march of hormonal changes.

As per our previous blogs (you DID read them, didn't you?) you should be smashing 1.2 to 2g of protein per kilogram of body weight per day. For a 10 stone slag, that's 76–127g (and the more the better, so aim for the top end). Protein also helps with keeping you feeling full and helps your body recover from exercise.

2. Fill your plate with veg and fibre

Fibre is essential for digestion, delightful sh*ts, hormone health and also keeping you feeling full between meals. Two to three servings of vegetables per meal – get it down ya. Stop being a big baby and eat your f*cking greens! Or drink them, we've got a BANGALANGING Green Goddess Smoothie in the Nutrition Hub btw.

Being a massive veg gobbler also supports your gut bacteria, which research has found actually produce neurotransmitters such as serotonin, dopamine and gamma aminobutyric acid (GABA), all of which affect your mood, stress levels and anxiety.

3. Embrace healthy fats

Fats were demonised for years, but cutting them too low can negatively affect your energy levels and even your hormone balance. Healthy fats are vital for hormone production and absorption of fat-soluble vitamins – A (supports vision, immune system, cell/hair growth), D (immune system and bones), E (the antioxidant), and K (blood clotting).

Sources for these good fats are oily fish like salmon, mackerel and sardines (not tuna unfortunately, which got reclassified as a non-oily fish in 2018, who knew?), olive oil, avocados, nuts and seeds.

4. Stay hydrated

Get glugging – drinking enough water is one of the simplest ways to support fat loss and overall health. Hydration affects everything from energy and digestion to hunger and focus. Okay, we used to survive all day on one cup of tea and a can of diet coke, now it's two litres or GTFO. Yes, you'll be pissing like a horse, but your body and even your skin will thank you.

5. Be smarb, sorry, smart with carbs

Carbohydrates are not something to fear. They’re fuel. Carbs provide energy, particularly for workouts.

That said, practicing portion control and choosing complex, nutrient-dense options like oats, sweet potatoes, whole grains and legumes is important. One thing we do not ever do is demonise white breads and pastas BUT these deliciously devoid of nutrients foods are easy to overeat and can spike hunger and sugar cravings if not balanced well.

How big should your CICO deficit be?

Consuming WAY under what your body needs can lead to burnout, fatigue and muscle loss. A deficit that’s too small or inconsistent is basically pointless – you'll get nowhere with shifting that gunt. The right balance depends on your goals, lifestyle and current habits. There are loads of online tools that will help you measure your base metabolic rate, ie how many calories you burn without doing anything (except breathing, walking around... or not if you have a sedentary life). You can then use an app like MyFitnessPal to track your intake and exercise.

Are you actually in a deficit?

This is where many women unknowingly go wrong. Although apps are handy, tracking can be inaccurate, and your appetite may fluctuate from day to day (or more likely, week to week depending on where you are in your cycle).

We're only human, so some days you might undereat; other days you may scarf down much more than you realise. Things like mayo, extra olive oil, little snacks – they all add up. While on the one hand, we are 100% for eating whatever snack you bloody well please, if you're serious about trying to drop fat, you need consistency and awareness. Without those, it’s hard to know if you’re truly in a calorie deficit.

You need a good 'exit strategy'

You're not going to be in a pain-in-the-arse fat loss phase forever, or that's the goal at least. Get it done so you can start upping your calories again. So you need to how you come out of a fat loss phase. Staying in a calorie deficit for too long without a plan to gradually increase calories can cause fatigue, plateaus, and even (gasp!) weight regain. Talk about a travesty!

A successful fat loss phase includes a plan for maintaining progress and rebuilding energy through "reverse dieting" (which is a silly term tbqh) aka gradually increasing your calorie intake to boost your metabolism back up.

In summary

Calories matter. They always have, and unfortunately for all us greedy bints out there, they always will when it comes to fat loss.

But for the middle-aged slags reading our blog, know this: it’s not just about creating a deficit. It’s about how you create it. Feeding and fuelling your body with great nutrition, good habits and consistency matter more than ever. No yo-yo-ing. No swift and brutal short-term fixes. You can snd WILL build a body that supports your health, energy and strength for the future, instead of one that feels like it's falling apart.

And yes – fat loss can definitely still happen in midlife. It just requires a slightly strategic, whole lot more sustainable approach.