Macros 101: How to Track for Fat Loss Over 40

6 Macro Mistakes Sabotaging Your Fat Loss (And How to Fix Them)Tracking your macros but not seeing results?You’re logging your food, hitting your numbers, and doing your best—but the scale won’t budge, energy is low, and you're wondering what’s going wrong.In this video, I’m breaking down the 6 biggest macro tracking mistakes I see women over 40 make—and how to fix them. These are the habits that sneak in and stall your progress, even when you think you're doing everything right.What You’ll Learn:✔ Why “eating clean” isn’t the same as eating balanced✔ How small bites and forgotten extras can sabotage your deficit✔ The truth about carbs and fats for hormone health✔ Why portion sizes matter more than you think✔ How to spot inaccurate food entries in tracking apps✔ When—and how—to adjust your macros as your body changesIf you’re tired of spinning your wheels with macro tracking, this video will give you clarity, confidence, and a real path forward.FOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/0:00 – Intro: Why macro tracking might not be working0:50 – Mistake #1: Underestimating portion sizes2:00 – Mistake #2: Not tracking everything3:11 – Mistake #3: Fearing carbs or fats4:52 – Mistake #4: Eating clean but not balanced6:16 – Mistake #5: Using inaccurate app entries7:58 – Mistake #6: Not adjusting as your body changes9:34 – The Bottom Line: Track smarter, not harder10:15 – Next Steps & Part 1 of the Macro Series

GLP-1 Weight Loss: Fat or Muscle? What Women Must KnowGLP-1 and the Skinny Fat Trap: How to Avoid Muscle LossAre GLP-1 weight loss drugs like Ozempic, Wegovy, or Mounjaro making you skinny fat? If you're seeing the scale go down—but losing strength, shape, and energy—you’re not alone.In this video, I break down what the research really says about GLP-1 medications and why up to 40% of the weight lost may be from muscle, not fat. I’ll also show you exactly how to protect your metabolism and stay strong during your weight loss journey.As an IFBB Fitness Pro and women’s fitness coach with over 20 years of experience, I’ve helped thousands of women lose fat, build lean muscle, and feel confident in their bodies—at every stage of life, including menopause.✅ What you’ll learn:- The truth about GLP-1 and muscle loss- How to avoid the “skinny fat” trap- The best strength training strategies- Protein goals that actually work- Recovery tips for better results- Why women over 40 need a different approach

Mastering Macros: A Guide For Women 40+Confused about what macros are or how to track them? In this video, I break down exactly what protein, carbs, and fats do in your body—and why they matter so much more than just counting calories. If you're a woman in your 40s or 50s trying to lose fat, boost energy, and feel stronger, this simple, science-backed approach will help you fuel your body without obsession or restriction. Macros Explained: Protein, Carbs & Fat Made Easy for Real Women👉 Learn how to set your macros for fat loss👉 Find out why eating enough protein is key to your metabolism👉 See how carbs and fats can actually support your goals👉 Get tips for tracking macros without stress or perfectionFOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/

Protein After 40: 5 Mistakes Women Keep Making (And What To Do Instead!)Struggling to lose fat or build muscle after 40? It might not be your workouts—it could be how you're using protein. In this video, women's fitness expert Julie Lohre breaks down the 5 most common protein mistakes women over 40 make—and shows you how to fix them to get real results.✅ Learn how to:Figure out how much protein you actually need for fat loss and muscle toneChoose complete proteins that truly support body recompositionAvoid sneaky label mistakes and serving size confusionMake breakfast work for your metabolismSimplify protein tracking with real-life tipsIf you're in perimenopause, post-menopause, or just want to feel stronger, leaner, and more energized—this is your protein reset.➡️ Favorite protein powder: Ultimate Muscle Protein (UMP) https://www.fitbody.com/products/beve...➡️ Want one-on-one coaching? Visit https://JulieLohre.com to get started.FOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-persona...💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/

What Actually Works: Weight Loss Diet Plan for Women 40+Are you tired of diets that leave you hungry, exhausted, or feeling like you’re constantly “falling off the wagon”? This video is for you!If you're a woman in your 40s or 50s looking to lose weight without extreme diets, I’m walking you through the exact nutrition system I use with my clients—and myself.💡 What You’ll Learn:- The 4 food categories every woman needs daily (and how to portion them)- How to build a fat-burning plate—no calorie counting required- Meal timing tips for steady energy and fewer cravings- Hydration strategies to boost fat loss naturally- How to ditch the “cheat” mindset and make this sustainable for lifeThis isn’t about cutting carbs or skipping meals—it’s a balanced fat loss plan built for real life. You’ll learn how to eat in a way that supports your metabolism, preserves lean muscle, and actually feels doable long-term.👩‍💻 Ideal for:Women 40+ looking to lose fat without obsessionPerimenopausal and menopausal women struggling with energy or cravingsBusy moms and professionals needing structure that fits their livesFOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/00:00 - Intro: Realistic Weight Loss for Women 40+ 00:46 - Overview: What This Diet Plan Covers 01:00 - Step 1: Choose Your Core Foods 01:31 - Building Your Go-To Food List 01:34 - Best Protein Sources for Women 02:09 - Smart Carbs: What to Eat and Why 02:37 - Healthy Fats for Hormones and Fullness 03:06 - Importance of Non-Starchy Veggies 03:40 - Step 2: Build the Perfect Plate 04:35 - Step 3: Time Your Meals for Fat Loss 05:48 - Example Day of Meals and Snacks 06:38 - Step 4: Hydrate for Better Fat Loss 07:54 - Step 5: Make It Sustainable (No Cheat Days) 08:14 - The 3 S's: Simple, Structured, Sustainable

Losing fat shouldn’t mean feeling deprived, obsessing over every bite, or letting the scale determine your self-worth. But for so many women—especially over 40—that’s exactly what the diet culture has taught us. Restriction, punishment, and extremes have become the norm.The truth? Sustainable fat loss for women over 40 doesn’t come from doing more—it comes from doing things differently. It starts with fueling your body properly, training in a way that builds strength and supports your metabolism, and staying consistent—not perfect—over time.In this video, I’m sharing how to approach fat loss without the obsession. You’ll learn the smarter, more balanced way to see results that actually last—and feel good doing it.✅ How to train for fat loss without burnout✅ What to eat to support your metabolism and energy✅ Why the scale isn’t the best measure of progress✅ How to shift your mindset and stop second-guessing yourselfYou don’t have to go it alone—and you don’t have to settle for quick fixes that leave you feeling worse. If you’re ready for real, lasting change, I’d love to help.FOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/00:00 – Fat Loss Doesn’t Have to Rule Your Life 00:18 – The Pressure to Hustle Harder Isn’t Working 00:45 – Sustainable Results Come from Balance 01:03 – Why Strength is Your Secret Weapon 01:35 – Cardio vs Strength Training for Fat Loss 02:06 – How to Train Smart Without Burnout 02:47 – The Ideal Weekly Training Plan 03:34 – Choosing the Right Exercises and Weights 04:17 – Fueling for Fat Loss Without Going Hungry 04:52 – Why Undereating Backfires After 40 05:35 – What Balanced Nutrition Actually Looks Like 06:11 – Why the Scale Can’t Be Your Only Measure 06:51 – Body Recomposition: What Really Matters 07:30 – Non-Scale Victories You Should Celebrate 08:08 – How Support & Coaching Change Everything 08:43 – You Don’t Have to Do This Alone 09:07 – My Coaching for Women Over 40: A Better Way 09:45 – Final Thoughts: Lose Fat Without Obsession

Stop Guessing Your Calories! Figure Out Your Daily Calories For Losing Fat (Step-by-Step)Tired of guessing how many calories you should eat to lose fat, gain muscle, or just feel good again? You’re not alone—and the good news is, you don’t have to guess anymore.In this video, I’m walking you through the exact calorie calculation method I use with the women over 40 I coach through my online fitness and nutrition program. Whether your goal is fat loss, muscle gain, or body recomposition, I’ll show you how to do it in a smarter, more sustainable way—without extremes or confusion.You’ll learn how to calculate your Resting Metabolic Rate (RMR), factor in daily movement (NEAT) and exercise activity (EAT), and determine your Total Daily Energy Expenditure (TDEE)—so you can set your calories with confidence and finally see results.✅ Step-by-step calorie calculation✅ Real client example to follow along✅ RMR and TDEE explained clearly✅ How to set calories for fat loss, muscle gain, or recomp✅ Why women over 40 need a different approachIf you’re ready to take the guesswork out of your nutrition and start making real progress, this video is your starting point.Looking for a personalized calorie plan designed just for you?Learn more about my Online Personal Training for Women Over 40:https://julielohre.com/online-personal-training/FOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/00:00 – Stop Guessing Your Calories 00:17 – What Is Resting Metabolic Rate (RMR)? 01:34 – The Best Formula to Calculate RMR (Mifflin-St Jeor) 03:16 – Real Client Example: RMR Step-by-Step 05:12 – Understanding NEAT: Daily Movement That Matters 07:00 – Estimating Calories Burned from Workouts (EAT) 09:41 – How to Calculate Your Total Daily Calories (TDEE) 12:09 – Set Calories for Fat Loss, Muscle Gain, or Recomp

10 Best Foods with 30g of Protein for Women Over 40Not sure how to actually hit your protein goals? You're not alone. In this video, I’m breaking down exactly what 30 grams of protein looks like from 10 simple, whole food sources—perfect for women over 40 who want to build lean muscle, boost metabolism, and lose body fat.You’ll learn:- The most effective lean protein sources to hit your daily target- How to combine whole eggs with egg whites for a balanced protein meal- Easy swaps for plant-based protein like tofu and tempeh- How I use UMP Protein Powder and collagen peptides to simplify meals- Tips for staying consistent without overthinking your foodThis guide takes the guesswork out of protein and shows you how to structure meals that fuel fat loss and hormone health.🍳 Whether you're tracking macros or just trying to eat better, this is a must-watch for women navigating midlife nutrition changes.FOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/

Your metabolism is NOT broken, but it does need something different now that you are over 40. Fat loss might feel harder, but with the right approach it is possible.Join Now: FITBODY-360.comIn this video, I’m breaking down exactly what's happening to your metabolism in your 40s, 50s, and beyond—and what actually works to feel strong, energized, and lean again.Forget the extreme diets and endless cardio. I’ll show you how to train smarter, fuel your body with purpose, and finally see progress again. Whether you're struggling with stubborn fat, low energy, or the feeling that “nothing works anymore,” this is your starting point.✅ Why metabolism changes after 40✅ What to do instead of eating less and exercising more✅ How to build lean muscle and burn more fat✅ Simple, sustainable steps for long-term resultsThis isn’t about perfection. It’s about real progress—and I’m here to help.SUBSCRIBE: youtube.com/@fitbodydotcom?sub_confirmation=1 WATCH NEXT:My 5 Secrets to Get Fit Over 40 - Science Backed Hackshttps://youtu.be/Wjdp1NHmjqM?si=8Xp-On7hd361IESzOvernight Protein Oats Recipe: 29g Protein for Busy Morningshttps://youtu.be/W-xFOVQDswsCover Model Ab Secret Revealed: EASY Move for a Flatter Bellyhttps://www.youtube.com/watch?v=dxZB8h95c0Y&list=PLr_YQSGJumkOgV9TgtzlU0raLJCwNe6eq&pp=gAQBiAQB🔥 Top 5 Fat-Burning Barbell Moves | Compound Exercises to Lose Fat!https://youtu.be/id3PfAPY1-U?si=g4F8jIyBdquR_6ZoFOLLOW ME📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ℹ️ WEBSITE: https://julielohre.com/🏆 COACHING: https://julielohre.com/online-personal-training/💪 SUPPLEMENTS: http://fitbody.com/🎧 PODCAST: https://julielohre.com/fitbody-podcast/🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/00:00 - Is Your Metabolism Broken?00:18 - Why Fat Loss Feels Harder After 4000:54 - What’s Really Happening to Your Body01:20 - Muscle: Your Metabolic Powerhouse01:40 - The Cardio Mistake Most Women Make02:00 - How to Strength Train for a Stronger Metabolism02:26 - The Truth About Under Eating03:00 - What Your Body Actually Needs Now03:06 - How to Eat for Fat Loss & Energy Over 4003:36 - Fix Your Mindset Around Food04:04 - What Is Metabolic Flexibility?04:22 - Ditch the Quick Fixes04:45 - Learn to Listen to Your Body’s Signals05:17 - Hunger, Cravings & Energy: What They’re Telling You05:56 - Stop the Diet Drama06:22 - Fueling Your Body = Lasting Change06:48 - You Don’t Have to Do This Alone07:20 - The Coaching Support You Deserve08:12 - Final Thoughts: Your Metabolism Isn’t the Enemy

80% of women will experience some form of hormonal imbalance during their lifetime, according to research. In this video, I dive into six signs that your hormones might be out of balance and explore natural solutions to help you regain control. Whether you're dealing with mood swings, fatigue, weight gain, or other symptoms, these science-backed strategies will help you feel better fast and to finally start losing weight. Don't let hormonal imbalances disrupt your life and limit your fat loss! Learn how to identify the signs and take action to restore your health naturally. Are Your Hormones Balanced? 6 Signs + Natural Fixes to Feel Better Fast FOLLOW ME 📩 FREE FITBODY MAGAZINE: https://fitbodymagazine.com/ ℹ️ WEBSITE: https://julielohre.com/ 🏆 COACHING: https://julielohre.com/online-personal-training/ 💪 SUPPLEMENTS: http://fitbody.com/ 🎧 PODCAST: https://julielohre.com/fitbody-podcast/ 🏋️ EXERCISE LIBRARY: https://julielohre.com/exercise-library/