Weight loss names can be difficult to take. Many people don’t even realize that’s what they’re doing when they use them. Whether they’re trying to be playful and cute, supportive, or outright mean, it hurts to be body shamed. For some of us our body isn’t a sensitive topic at all. However, people who can genuinely say that they are impervious to comments – well meant or otherwise – about their bodies are certainly in the minority.(more…)
Though a New Year weight resolution in the past may have focused on cutting fat, more recent strategies suggest eating more protein. That said, which type of macronutrient balance is best for you? Which one will give you the nutrition you need to be at your healthiest as you work to burn fat?
A new Purdue University study has shown that eating more protein on a daily basis may be very helpful in boosting your efforts in your New Year weight resolution. This is particularly true among dieters who are making active changes to strength train and cut calories in order to build – or at least maintain – lean muscle mass while burning through excess body fat.
The research revealed that people who were actively losing weight – as you plan to do with your New Year weight resolution – and who ate more protein each day were more successful. It also re-confirmed the daily recommended dietary allowance of 0.8 grams of protein per kilogram of body weight (or 0.36 grams of protein per pound). It showed that this amount was appropriate for most healthy adults.
What does this mean in terms of what you should eat to reach your New Year weight resolution? If you’re a 150-pound adult, for example, it means that you should eat about 54 grams of protein on a daily basis. This could mean, for instance, three cups of dairy, three ounces of lean meat and an ounce of nuts or seeds.
Not necessarily. You may not need to change a thing in terms of how much protein you’re eating as you pursue your New Year weight resolution. It all depends on how much you’re already eating. Many Americans already eat quite a lot of protein each day. Therefore, if you were thinking of upping your protein intake or adding more powder to your workout shakes, you may want to hold off.
Start by tracking your nutrition for a couple of weeks. Make sure you’re using a tracking app or web-based service that tallies up your macronutrients (proteins, fats, carbohydrates). Discover how much protein you’re consuming in the average day. Once you know, you can decide whether you can keep up your existing intake or whether you need to eat more or even less. Be sure to also pay attention to your nutrient and calorie intake. If you can, watch your fiber intake as well. This combination will help you to better understand your nutrition and improve your choices for your health and weight management.