3 Reasons Why You Are Bulky Instead of Toned

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 "ditch diet confusion & simplify nutrition" for "Sustainable fat loss + healthy body composition," she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

"I hate to break it to you, but…What makes a woman appear 'bulky' 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look 'toned'? They prioritize protein like it's their job and aren't afraid of lifting heavy.

According to Sarah, achieving a "toned" look means having: "A moderate to low amount of body fat" and "A healthy amount of muscle tissue." And "muscle isn't built by accident," she says, noting that it requires "Consistent strength training" and "Adequate protein intake."

"In my experience assessing clients' food logs, I've noticed patterns that inadvertently lead to an undesired 'bulky' appearance," she continues. The first one? "Fearing carbs but loading up on 'healthy fats'," she says. "There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil)."

Next is neglecting satiety. "Trying to eat as little as possible is not a winning strategy for that 'toned' physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key," she says.

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The third reason is the misunderstanding of protein density and quality. "Not all protein sources are created equal," she writes.

She offers solutions to optimize calorie and protein intake, starting with undereating. "Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!" she writes.

Next, make sure to balance macronutrients. "Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance," she writes.

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Prioritize protein. "Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance," she says.

Make sure you are distributing protein intake as well. "Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day," she suggests.

Don't forget about movement. "Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.