The Power of Protein!

Why is Protein so important?? How much protein should I eat to lose weight?? What IS considered protein?? 

All of these questions about protein are questions we hear almost daily. I am here to answer them all and tell you what protein is all ABout!

The Importance of Protein


High protein foods take more work to metabolize, digest and use, therefore burning more calories WHILE processing them. They also take longer to leave your system making you feel fuller, sooner and leaving you satisfied for longer. Aside from just eating protein, if you are also following a workout program, your body will use the amino acids from the protein to help build lean muscle. This not only helps you get stronger, but also helps you burn calories even when you're not active. A diet high in protein and moderate on carbohydrates will help decrease blood fats.So overall, this helps to increase your metabolism so your body will burn calories to it's fullest potential at all times.

Just the Right Amount

The truth is, you can't make yourself a protein shake or eat a protein bar and think you're good to go for the day. Every meal should contain protein and daily you should consume between 0.5 and 1.0 grams of protein per lb of body weight. For example, if you weigh 120lbs, you should be consuming between 60-120g of protein per day. Breakfast, as we all know, is the most important meal of the day but even more importantly is consuming protein for breakfast. Overnight your body is running on empty and may start to draw from muscle tissue for fuel if you don't replenish your protein stores when you wake up. Eating protein first thing in the morning may also help regulate your hunger throughout the whole day.

So What Do I Eat?! 

When we think of protein we all think of meats. While meat IS a good source of protein, it's certainly not the ONLY source. Below are a list of great protein sources and how many grams of protein they each roughly contain:

• Egg  6-8g (depending on the size)
• 1 ounce of meat, fish,poultry  7g
• 1 glass of milk (8oz)  8g
• 4 ounces of low fat yogurt  4g
• 4 ounces of soy milk  5g
• 1 scoop of whey protein powder  25-30g
• 1 ounce of cheese  7g
• 1/2 cup of lowfat cottage cheese  14g
• 2 tablespoons of peanut butter 8g
• 1 ounce of almonds (about 23)  6g
• 1/2 cup kidney or black beans 7g

So mix/match your proteins and have fun making new recipes and enjoying your new found energy (and body) that protein gives you!

Writing a New Year’s Resolution and Sticking to it!!

“I need to lose weight” I want to tone up and lose fat” “I want to get in great shape”

These are all very common resolutions made on the first of every January. Though most have good intentions and start very optimistic, it’s no shock that almost 90% of all resolutions fail by the end of the year. So how can you make a fail-proof resolution this year and be part of the 10% that succeed come December 31^st?

#1- Make your resolution realistic-

-Be sure your goals are attainable in the amount of time you set to achieve them. No one can lose 50 lbs in a week but 50 lbs in 6 months is definitely doable with the right amount of exercise and proper nutrition. Think about the limiting factors in your life and what type of goal is right for you. Take the excuses out and start out with a reasonable objective.

#2- Give yourself enough time-

            - Just like your goals/resolutions, be practical with the time frame you set to achieve them. According to a study by the UK Health and Behavior Research Center, it takes 66 days of repetitive actions to form a habit. You won’t change overnight or see results right away. But if you stick to your new,healthier habits that change will come!

#3- Make long term goals as well as short term goals-

-First determine what you want to achieve long term. This will help to break down your shorter term goals. Every two weeks evaluate your progress via weight, measurements, body fat, food logs,etc. These short 2 week goals can help you reach your long term goal. Slow and steady is always the best when it comes to your health; there is no quick fix!

#4- Write out your resolutions and tell friends/family about them

          - Writing out your goals and keeping them visible at all times gives you accountability to yourself. The same goes with telling your support system about your aspirations. If the people closest to you constantly ask about your progress or comment on your successes it motivates you to continue on the same progressive path. You may even get a friend/family to join you on your mission!

#5 Don’t give up!

          - We are all human. Humans make mistakes. If you have an “off” day or week, just brush it off and move on! It will take time to make your new habits feel second nature, but eventually you won’t have to think about it so much and it truly will be your new lifestyle. Don’t beat yourself up, be proud of your commitment to change and stay positive!

Welcome!

Welcome to the brand new www.leanbodycoaching.com blog!

We are excited to deliver to you continuing support, education, and resources through our blog. Visit us frequently, and don't be shy. If you have a topic you would like to discuss, or a question you would like to have answered, please deliver your suggestions to info@leanbodycoaching.com

In Health,

The Staff at Lean Body Coaching