If you are trying to lose weight and kick fat to the curb, do not underestimate protein.
Protein is essential for weight loss because it promotes fullness so you don’t go back for seconds. A high-protein meal or snack will make you feel full longer, keeping you from consuming unnecessary calories. Protein also aids in weight loss because it boosts metabolism, reduces appetite, and changes different weight-regulating hormones.
How much protein should I be eating?
So how much protein do you need? The amount will vary depending on your weight and goals. Most people need 1g of protein per pound of lean body mass, consumed over 5 or 6 small meals throughout the day. To get your lean body mass, visit your local Edge Fitness Club and ask for an Inbody scan.
Here’s an example of how much protein a 150 lb woman needs. Say her goals are weight loss and fat loss. If her current lean body mass is 30%, she has a lean mass of 105 lbs. She should eat about 105g of protein a day, split up over 5 or 6 meals. That may sound like a lot but it’s easier to eat than you’d think!
- Hummus and veggies
- Turkey wraps
- Hard boiled eggs
- Thin Mint Edge protein shake
- Energy bites
- Some vegetables
- Protein bars
- Handful of almonds
- Strawberry banana shake
- Cheesy popcorn
Protein—Before or after a workout?
But when should you consume this protein? Since protein is necessary for muscle repair and growth, many people consume it before or after a workout. Ultimately, if your protein is consumed equally throughout the day, you’ll be on your way to reaching your weight loss goals.
You don’t have to eat your protein right before or after a workout, but make sure you are eating enough throughout the day to curb your appetite and keep you from grabbing unhealthy snacks that won’t satisfy.
Protein powders VS natural protein in foods
It’s easy and convenient to drink a protein shake versus rummaging through the fridge or cupboard for a healthy snack. But which one is better for you? Both will provide essential amino acids and fill you up to curb your hunger.
Pre-made shakes and bars, such as the dotFIT LeanMR drink mix, help support weight loss by providing a satisfying and nutritious meal in fewer calories. Powders and shakes are quick and convenient and often deliver a higher dose of protein than what is readily available in natural foods. Protein-rich foods can sometimes have more nutrients like iron and calcium than a shake or bar.
The bottom line is to eat a variety of proteins and learn how to make good food choices that will help you meet your goals. So whether that’s sometimes a shake, or sometimes a bag of nuts, both can be beneficial. Eating a mix of healthy foods and supplementing with powders or shakes is recommended.
Eating the right amount of protein and working out at The Edge Fitness Clubs will get you to your goals faster. We can help you burn fat and become fit and trim. Visit one of our clubs for free today with our guest pass and kickstart your weight loss journey!