When it comes to weight loss, protein is something that people seem to obsess over. Eating enough of it, finding the best sources of it, trying supplements, consuming enough for exercise, etc. It can be hard to find reliable and helpful information about your protein needs when you change your eating habits and start to lose weight, so here are some common questions and tips for understanding protein and its role in your diet. 

What is protein?

We are going to start with the very basics. In the simplest terms, protein is a type of molecule in food and beverages that our bodies can break down into amino acids. Our bodies need amino acids to function. There are some amino acids that our bodies can create, but there are some that we need that we get through consuming food. 

How much protein should I be having?

Determining the right amount of protein that is good for you depends on your age, height, weight, gender, level of activity and more. There is a healthy range for everyone. You can eat 1,000 calories a day of food without protein and lose weight, but it’s not healthy. The same goes for too much – you don’t want to over do it. It’s true that your needs can change slightly. The amount of protein that a teenager should have might vary from that of an adult. People who exercise might need slightly more protein than people who don’t. Pregnant or nursing women need more protein throughout their day than women who are not. But keep in mind that in general, these changes are minor and it doesn’t help you to consume more than you need. Unless you are a body builder, you don’t have to go overboard. Your current weight loss plan takes all these factors into account and contains the right amount of protein for you, no extra effort required 🙂 

What are the best sources of protein for weight loss? 

Remember that there is always difference between “healthy” foods and “weight loss” foods. Foods like red meat and whole eggs are good sources of protein, but if you want to lose weight there are other alternatives that are better options. The best protein options are foods that you are probably already familiar with – Greek yogurt, chicken, turkey breast, tuna, salmon, peanut butter, nuts, tofu, edamame, quinoa, egg whites, cheese and more. These foods are seen over and over again and that’s because they work. Don’t be fooled by trends like “superfoods” – that is just a marketing term used to describe foods with supposed health benefits. Stick with the clean and simple options and you will lose weight and get your healthy dose of protein. 

What about protein powders, bars and supplements? 

A bar, smoothie or shake can make a great meal or snack during your day or a perfect after work out choice to help your muscles recover, but you don’t have to consume protein products all day to get your recommended amount of protein. Again, consuming 10x more protein won’t make you 10x healthier or lose weight 10x faster. 

The most important thing to take away from this is that protein is just a part of the big picture. There isn’t one aspect of food and weight loss that is going to change you overnight so you shouldn’t over think it or go to the extreme in an effort to rush the process. The correct portions and healthy weight loss foods you eat are exactly what you need. Not magic pills, not new trends or quick fixes, not the newest supplement or superfood. Like weight loss, getting the right amount of protein is all about simplicity and balance. Have the patience, be consistent and you will see results.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Losing weight is usually an uphill battle. When we start, we hit the ground running and do our best day after day to reach out goals. We see changes in the number on the scale, but what about the times when instead of a straight path we experience ups and downs along the way? We all got through periods of progress, periods of gaining, and periods of plateau, but what can be hardest is jumping back and forth between losing and gaining. Here are some ways to deal with the highs and lows of weight loss. 

Face difficult situations head on. There is always going to be a birthday, holiday or special occasion that will throw us off our game. Even just a weekend can cause us to go off track. Don’t think you will get through it by winging it and then when you don’t do well just blame it on the situation. Don’t give up control so easily. Have a plan for when you want to eat healthy in a difficult situation. This can mean variety of things such as bringing healthy snacks when you know you will have a busy day and not much time to find something good to eat, or eating something healthy before a party or event so you don’t go overboard with snacking on appetizers or a buffet. Snacking here and there really does affect your weight loss and keeps you from having the momentum you need see the number on the scale go down. Know your weaknesses and extinguish them when they pop up.

Always learn from your mistakes. Gaining isn’t a failure, it’s a learning experience. Each time you slip up, you learn something. You find your weak spots and have the opportunity to be more prepared next time. Maybe you buy a treat for your cheat day but you nibble on it during the week, or maybe you end up at your favorite restaurant during the week and instead of ordering what you should eat, you give in to your cravings. Next time, you know to avoid temptation in whatever way it affects you and to be strong in your choices. 

Be patient with your body. Years ago, our bodies needed to store fat as a protection mechanism. Today, it is one of the reasons our bodies might be resistant to weight loss. When you hit a plateau or even see a weight gain when you did your best to eat clean all week, don’t be so hard on yourself. Sometimes it will take a little longer to see the result. Changes don’t happen overnight, and sometimes when your body is going through a major physical change it takes a little time to adjust and settle. Just remember that changes comes with consistency. The more consistent you feed your body clean, the fast you will see the changes you are working for.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018