To lose those last 10 pounds, cut refined sugar from your diet. Athletes and heavy exercisers should aim for 1-1.5 grams per pound or 2.2-3.4 grams of protein per kg for weight loss.Įxcellent sources of lean protein include chicken, turkey, beef, fish, shrimp, Greek yogurt, tofu, tempeh, and beans.ģ.73 or 1 to get how much you should be eating in grams of protein per day. To calculate, multiply your current weight by. 73-1.0 grams per pound of body weight ( 1.6 – 2.2 grams of protein per kilogram). More muscle requires our body to burn more calories, which can speed up fat loss when we’re active. We also need protein to build and maintain lean muscle. This strategy can help us take in fewer calories, lose more weight and maintain that weight loss over the long term. In fact, a study published in Nutrition Journal found that protein is more satiating than fat and when we eat a high-protein diet, we snack less. Not only does the body finds it harder to store protein as fat, but it stimulates hormones that make us feel more feel full and satiated after we eat (peptide YY, GLP-1, and cholecystokinin) while also decreasing our hunger hormone ghrelin. Here’s why protein is a must for fat loss But unfortunately, most of us don’t eat enough of this important macronutrient. You can’t underestimate the power of protein! Eating protein in the right amounts can promote weight loss. When cooking, also skip frying and roast, bake, sauté or steam instead.
Healthy whole foods to include in your diet can be lean meats, fish, eggs, veggies, leafy greens, berries, whole grains, plain Greek yogurt, and sweet potatoes. The body also uses whole foods more effectively while promoting balance so we can burn more fat. įull of vitamins, minerals, antioxidants, and fiber, whole foods not only nourish our body but also keep us fuller longer with fewer calories than processed foods, which can increase hunger cravings, encourage us to eat more, and sabotage our weight loss goals. If you want to lose weight, eating whole and plant-based foods is key for a few reasons. Eat More Whole Foods and Avoid the Processed Stuff Whether you’ve been trying to lose weight for a while, or you’re ready to get back on track, here are a few tips to help you finally lose those stubborn pounds. The good news is that if you’re ready to lose the last 10 pounds, it may take a determined mindset and commitment, but it is possible! Poor thyroid function (hypothyroidism) can trigger thyroid hormones to go out of balance needed for healthy metabolism, causing weight gain. Natural drops in estrogen in women and testosterone in men after 40 can encourage weight gain as can pregnancy and menopause. They also usually have little to no nutrition, which can leave us hungry and prone to constant snacking and overeating. But these foods are often high in calories, sugar, and unhealthy fats that promote weight gain and negatively affect our fat-burning hormones. You Don’t Eat RightĬonvenient prepared foods, takeout, and grab-and-go food are easy and quick options when we’re too busy to cook. This can make a tremendous difference when you’re trying to lose weight. Those who sleep poorly quality are also more likely to make poor food choices and eat more. Sleeping fewer than 7 hours a night has been linked in many studies to a higher body mass index (BMI) and weight gain. Cortisol is especially notorious for causing that stubborn belly fat. This one is huge! Stress can make us feel too tired to want to exercise, but what’s worse, it can make us crave junk food while raising cortisol, the “stress” hormone linked to weight gain. But if you don’t actively strength train to maintain your muscle, metabolism slows and your body will burn fewer calories than it did before, making it easy to gain weight. Lean muscle burns more calories than fat. You’ve Lost Lean MuscleĪfter age 30, we continue to lose lean muscle at a rate of 3-8% per year. If you’re not active, you could easily eat more calories than you’re burning. When you’re busy with family, work, school (or all the above) prioritizing exercise or even finding the time to be active can be difficult, especially if you’re exhausted. So why does fat loss become more difficult as we age, when in our teens and 20s the weight would melt off? A few reasons fat loss can be difficult You’re Not Active The truth is plateaus on the scale and slow weight loss aren’t uncommon. Whether you’re just getting back on track with your weight loss goals, or you’ve been at it for a while now, you may have noticed that the last 5 to 10 pounds feel like the hardest to lose. If you make a purchase through them, we may receive a small commission (for which we are deeply grateful) at no cost to you.
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