The simple truth to start your path to fat loss is by taking one simple step. This one step requires a focus on protein. If you think an emphasis on protein is only useful for bodybuilders then it might be time to rethink. Not only can protein help build muscle, which is important for losing fat and creating optimal body composition, it also curbs hunger, enhances satiety, rids cravings and provides your palate with delicious foods.
One Step: Is It That Simple?
Too many women will try to do too much at once and then within two weeks completely have thrown the towel in the bucket and given up on their enthusiastic goals. Why does this happen? You set your expectations too high, have an unrealistic plan, no support and forget about the reality of daily life amongst all the new challenges you set yourself. Unless you are an athlete and have the available time regularly, the likelihood of you doing the new challenges are going to lead to failure. So to make your goal a success the best method to take is one step. That one step will lead on to other steps and before you know it three months down the line you are making fantastic changes and feeling great about your new plan.
But it has to start with one step.
The emphasis is on protein due to its importance on creating the body composition you desire and losing the bodyfat. Let’s take a look at protein as to why it is important for you to achieve fat loss.
What is Protein?
Protein is the building block of life. It is a family of amino acid molecules, that are grouped together in various combinations. It is essential for building and repairing body tissues, therefore crucial for a healthy functioning body. It can be used for energy but your body will mainly get this from carbohydrates and fats.
On any fat loss plan, protein is absolutely essential to maintaining and repairing muscle tissue, alongside improving your metabolism, which helps with burning fat. Ladies this is important to take note! Some women shy away from protein, believing they will gain weight and look masculine. This is not true as there are many lean and feminine shaped women who eat plenty of protein. We simply do not have enough natural testosterone in our bodies to ‘bulk up’. You do need an adequate amount of protein to help your body keep the muscles and continue a successful fat loss journey. Do not think this is simply for men or athletes.
Recap: The Benefits
- Improve fat loss
- Build and maintain muscle during your hard work with fat loss
- Increases metabolism
- Enhances satiety – the most filling macronutrient compared to carbohydrates and fats
- More than just a chicken breast!
To get started the best way to do so is by addressing your first meal of the day – breakfast. Ensure you are eating protein with your meal. For example, add greek yoghurt or quark to your morning oats, have scrambled eggs with smoked salmon or whip up a delicious batch of protein pancakes. Once you have mastered breakfast start to focus on other meals in your day – lunch, dinner and snacks. Ensure protein is in all meals. The rule of thumb is to aim for 1 gram of protein per pound of bodyweight. So if you weigh 154lbs (70kg) then you want to aim for 154 grams of protein per day. You do not need to be exactly on target, as long as you are keeping to the higher end of your target.
An Example List of Protein Foods
- All poultry (chicken, turkey, duck)
- Red meat (beef, lamb)
- Pork
- Venison
- Game
- All fish (salmon, mackerel, tuna etc)
- Seafood
- All eggs
- Protein powder (whey, pea, hemp etc)
- Legumes
- Greek yoghurt
- Quark
- Nuts
An Example Day of Meals
- Breakfast: 3-4 scrambled eggs, 30g nuts and a piece of fruit
- Lunch: Tinned tuna with a side salad and 30g-50g rice, and a fruit salad
- Snack or post workout: protein shake
- Dinner: Steak, baked sweet potato, asparagus and leeks
- Dessert/snack: Greek yoghurt topped with honey, berries, banana and a few pieces of dark chocolate
The Next Step
Start by adding protein to all meals, ensure you still eat some fats and the right carbohydrates. The next step is to aim for the amount of protein as mentioned above. To take your fat loss results further use this calculator to ensure you are eating enough calories per day and track using a calorie counter. The aim here is not to minimise calories but to make sure you are feeding your body enough for optimal results, with the added bonus of knowing you are reaching your protein target.
Boost your results, ladies!
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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