Wowcha – one week into ‘Make it Happen’ March already!!
How’s 2023 working out for you so far?
Are you making progress and moving forward?
Unfortunately, according to statistics, this time of year is when most will have given up on their 2023 goals especially if it involves losing weight.
Usually because people do it wrong, lack knowledge and get overwhelmed.
But don’t worry, I’m here to help and keep you right.
To arm with you knowledge so you can take control back, shift those pounds, eat better, get fitter, stronger, have more energy, less stress and just start looking & feeling better in yourself.
So let’s start with getting rid of that stubborn bodyfat.
2 weeks ago, I showed you a quick and easy way to calculate your calories.
I explained why this was important, what macros are and what to focus on to get the best results.
Bottom line.
Calories in vs calories out will ALWAYS be the deciding factor whether you lose weight or not regardless of which method or ‘diet’ you choose.
However there’s something else that needs to be taken into consideration.
Something that will have a MASSIVE impact on your results, cravings and ability to build muscle aka look toned and sexy.
✅ Eating Sufficient Protein
Unless you’re really into your nutrition and fitness, from my experience,
I’m guessing the majority of people reading this do NOT eat enough protein.
But if you want to lose fat, increase your metabolism and improve how your body looks and functions then eating sufficient protein is essential.
Here’s 3 reasons why:
1️⃣ Helps keep you FULLER for longer (and curbs cravings)
2️⃣ Helps BUILD and repair your muscle.
= more lean muscle
= better strength
= more toned (if in a calorie deficit)
= goodbye wobbly bits
= hello sexy
3️⃣ Whatever your goal, preserving muscle should always be a priority and eating sufficient protein (alongside resistance training) will help you do this.
‘But HOW much should I be consuming Lee?’
This will be different for everyone and based on numerous factors such as height, weight, activity level, etc.
For female fatloss, I’d suggest anything from 1.2g – 2g of protein per kg of bodyweight.
eg: If you weigh 70kg
70 x 1.4 = 84g protein daily
70 x 2 = 140g protein daily
Aim for the lower range if you’re new to tracking or perhaps not very active.
Aim for the higher range to prevent hunger and if you’re more active.
But to keep it simple (we like that).
Just head over to my Calorie Calculator (if you haven’t already) and it will calculate it for you.
Using My Fitness Pal, as previously mentioned, is a simple way to track this.
Hopefully you’ve been using it and learnt how AWESOME it is for removing any guess work, empowering you with knowledge and enabling you to get faster results.
If not, give it a go.
Best time to start making progress is always today : )
‘OK great, I need to eat more protein Lee but where can I get it from?’
Here’s some examples:
➡️ Meat
Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.
➡️ Fish
Salmon, haddock, halibut, cod, tuna, sardines, prawns.
➡️ Dairy
Eggs, yoghurt, milk, cheese, cottage cheese, quark.
➡️ Non dairy
Almond milk, coconut milk, lactose free milk, oat milk, rice milk.
➡️ Legumes & Pulses
Navy, black, butter, edamame and kidney beans, lentils, chick peas.
➡️ Nuts & Nut Butters
Pistachios, cashews, brazils, walnuts, almond butter, cashew butter.
➡️ Other
Quinoa, tofu, green peas, broccoli, protein shakes, protein bars.
TIPS:
If you don’t eat much protein then simply aim to try have it at every meal (breakfast, lunch, dinner).
Once you’ve hit that, try adding some protein snacks to your diet.
Babybel light, chicken stays sticks, ham dunked in philly light, high protein yoghurts and protein shakes/bars are a few of my faves to help me hit my target.
I hope you’ve perhaps learned something from today’s blog and more importantly I hope you put it into ACTION.
You can have the best intentions in the world but if you don’t do anything with them.
Nothing will change.
P.s
If you’d like more support with your weightloss goals and you’re not already part of the Team. Join me and an amazing community of women onboard The MAX Experience and I’ll coach you through everything step by step.
Lee ‘here to help you succeed’ Donald x
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