How Can You Eat More and Lose Weight? (Yes, Really)

Let’s get one thing straight: eating less and exercising more is not the golden ticket to weight loss—especially if you’re a woman in your 40s, dealing with hormone shifts, sleep issues, and metabolism that feels like it’s running on airplane mode.

I know. You’ve tried the calorie-counting apps, done the juice cleanses, skipped dinner, and still… the scale barely budges. Or worse, it goes up.

So here’s the truth bomb: You can eat more and still lose weight. In fact, for most women I work with, eating more is the only way to finally start seeing results. Let me break it down for you.

Why “Eat Less, Move More” Backfires—Especially After 40

We’ve been brainwashed to believe that fat loss is just about calories in vs. calories out. But your body isn’t a calculator. It’s a complex, hormonally-driven ecosystem. And in your perimenopausal or menopausal years, your body is extra sensitive to stress—including the stress of under-eating.

Here’s what happens when you chronically under-eat:

• Your metabolism slows down to conserve energy

• Your thyroid function can take a hit

• Your cortisol levels rise (hello belly fat)

• Your sleep gets worse

• You lose muscle (which further tanks your metabolism)

• And you end up in the “I barely eat and still gain weight” trap

Sound familiar?

The Eat-More-Weigh-Less Strategy

So how does eating more help you lose fat?

1. You Fuel Your Metabolism

When you give your body enough energy—especially from whole foods and protein—it stops panicking. Your metabolism starts working with you instead of against you. It’s like stoking a fire with logs instead of blowing on dying embers.

2. You Build and Preserve Muscle

Muscle is your metabolic goldmine. The more lean muscle you have, the more calories you burn—even at rest. But guess what builds muscle? Not salads and skipping meals. You need enough protein and fuel to actually repair and grow muscle tissue.

Aim for at least 25–30g of protein per meal. Most Indian women I work with are barely hitting half of that!

3. You Balance Your Blood Sugar

When you eat enough—especially when you include protein, fiber, and healthy fats—your blood sugar stays stable. That means fewer cravings, fewer energy crashes, and no more “I need something sweet at 4 PM or I’ll scream” vibes.

4. You Sleep Better

Under-eating wrecks your sleep. And poor sleep wrecks your weight loss efforts. It increases ghrelin (your hunger hormone) and makes you crave junk. When you’re well-fed, your body feels safe enough to rest and repair. That’s when fat loss happens.

So What Does “Eating More” Actually Look Like?

Let’s be clear—I’m not saying go binge on pizza and laddoos. I’m talking about eating more nutrient-dense, metabolism-supportive foods that nourish your body.

Here’s a quick example of how a “metabolic plate” might look:

Protein: Paneer, tofu, fish, eggs, chicken, lentils, or a clean protein shake

Veggies: The more variety and color, the better

Complex carbs: Quinoa, sweet potato, millets

Healthy fats: Ghee, olive oil, coconut, nuts, seeds

Minerals: Pink salt, herbs, spices to support hormone balance

And guess what? You get to eat full meals. No more nibbling like a bird.

You Can’t Heal Metabolism on <1000 Calories

I’ll say it louder for the women in the back: If you’re eating like a child, your body will respond like it’s in crisis. So if you’ve been stuck, plateaued, or gaining despite “eating healthy,” it’s time to shift the strategy. Because the truth is, your body isn’t broken—it’s underfed, over-stressed, and screaming for nourishment.

Final Thoughts: Nourish > Punish

If you're ready to stop fearing food and start working with your metabolism—not against it—then this is your sign to stop starving and start eating smarter.

More food. More muscle. More energy. More results. That’s the vibe.