Want to create a stronger, leaner body this summer? You might need to eat more. 

Eat enough! 

Many women believe that achieving fitness or weight loss goals requires strict food restriction. The assumption is that discipline equals success, and we imagine ourselves counting calories, following rigid diets, and being perpetually hungry. Perhaps you’ve even tried diets in the past that left you feeling miserable, only to find yourself regaining weight or failing to sustain the results over time. 

It’s true that losing weight requires a calorie deficit, but if you’re not eating enough to fuel your body’s needs – especially if you’re active – the results may be the opposite of what you hope for. Instead of building muscle, you may break it down, leading to fatigue and slower progress. Worse yet, undereating can disrupt hormones, which can promote fat storage, impair recovery, disturb your sleep, and make you constantly hungry. 

Moreover, dieting without exercise isn’t ideal. When we lose weight without moving, up to 50% of that weight loss can come from muscle loss. Since muscle drives your metabolism, losing it slows down your ability to burn calories, making further weight loss harder. And if you regain the weight, it often comes back as fat rather than muscle. 

The key to fat loss: Increase muscle, lose fat 

A more sustainable approach is to increase muscle while losing fat. By mastering your metabolism, you can eat well without gaining weight – or if you need to lose weight, you can do so slowly and steadily. Muscle not only boosts your metabolism but also makes it easier to maintain a healthy weight over time. 

Timing matters 

Proper fuelling around exercise is crucial. Eating even a small snack before working out signals to your body that it can burn fat rather than store it. Having fuel on board also helps you perform better during exercise, making it easier to build muscle, which will continue to rev up your metabolism. 

After your workout, eating a meal rich in protein helps your body recover and build muscle while you rest. This virtuous cycle – eat, fuel, build muscle, burn fat – sets you on a path toward your goals without feeling deprived. 

Working with your body’s natural rhythms also supports metabolic health. Try eating most of your calories earlier in the day when you’re more active, allowing your body to rest and digest in the evening. Gradually reducing food intake after dinner may even help improve sleep, as your body’s hormonal rhythms shift to work in your favour. 

What should you eat? 

As we age, it becomes even more important to focus on food quality rather than quantity. Counting nutrients instead of calories is key, especially when it comes to two essential components: protein and fibre. 

1. Protein: In your 40s and beyond, you need around 30 grams of protein per meal to support muscle protein synthesis. Focus on getting this amount at every meal, along with 10 grams of protein in your snacks. Not only will this build muscle, but it will also help you feel fuller for longer. 

2. Fibre: Fibre is vital for gut health, which plays a significant role in overall wellbeing. A healthy gut microbiome helps prevent inflammation – a factor linked to nearly every age-related disease, from diabetes to dementia. Since fibre only comes from plants, aim to load your plate with whole, unprocessed foods. Ultra-processed foods, stripped of their fibre, are easy to overeat because they don’t fill you up. Fibre provides “free” fullness without extra calories, allowing you to eat more and feel satisfied.

Food is to be enjoyed

As the holiday season approaches and you’re surrounded by delicious food, especially in a food-centric place like Hawke’s Bay, remember that you can enjoy food while nourishing your body and moving toward your goals. It’s not about restriction, but about balance. Be kind to yourself, recognize the hard work your body does, and celebrate with family and friends. After all, food is meant to be enjoyed. 

Actionable steps for a stronger, leaner body

1. Prioritize protein: Aim for 30-40 grams of protein at each meal and at least 10 grams in snacks. This will help build muscle and keep you satiated.

2. Fuel around exercise: Eat a small snack before working out to enhance performance and a protein-rich meal after to support recovery and muscle growth.

3. Follow your circadian rhythm: Eat the majority of your calories earlier in the day and avoid heavy meals late at night to improve sleep and metabolism.

4. Increase fibre intake: Choose whole, plant-based foods rich in fibre to support gut health and keep you feeling full longer.

5. Enjoy your food: Don’t deprive yourself! Allow room for indulgence, especially during special occasions, while staying mindful of balance. 

Janine’s favourite spots for eating out in the Bay

Eating well doesn’t mean missing out – enjoy the best of Hawke’s Bay while nourishing your body!

• Hapi Organic Café & Maara (Napier): A raw food café offering high-quality, health-conscious options.

• Goodness Café (Hastings): Famous for its gluten-free OMG bread and healthy menu.

• St Martha’s (Havelock North): Offers fresh smoothies, juices, and a garden-to-plate-inspired menu.

Janine Couchman is a personal trainer and fitness coach specialising in strength training women of all ages and stages. As well as private coaching, she delivers an eight-week group programme at Peak Fitness and Health. She can be found at janinecouchman.com and @JaninecouchmanPT

Royston Hospital is pleased to sponsor robust examination of health issues in Hawke’s Bay. This reporting is prepared by BayBuzz. Any editorial views expressed are those of the BayBuzz team.