When we think of 'weight loss,' we often envision a challenging uphill battle, don't we? It's a struggle that many of us can relate to. Look at anyone's New Year resolution list; weight loss is on top! However, following a strict diet like eating protein to lose weight and exercise regime and sustaining it requires serious determination and effort.
Well, does protein help in weight loss? Following a diet, buying, cooking, and packing exactly measured meals is no easy task. It's even harder to do for those working while running against the clock the whole day. Choosing a good quality protein for weight loss is significant. In the morning or coming home late from work without energy to cook.
It's especially hard when you have to also cook for the entire family, and they are not dieting with you. All of this eventually leads to you giving up. Eventually – you may give it up altogether.
If this sounds similar to your weight loss journey, read on further.
Factors Impacting Your Weight Loss Journey
Before we move ahead with protein powder for weight loss, let’s understand what are the factors that can negatively impact your weight loss journey:
1. Less Physical Activity
Modern transportation and other conveniences like food delivery and online shopping have made our lives easy. However, these advancements have also led to a sedentary lifestyle, causing our bodies to become lethargic and, yes, lazy.
This lack of physical activity has resulted in an imbalance between energy intake and expenditure, leading to weight gain and a decrease in overall health.
2. Not Sleeping Enough
Did you know? Poor sleep is one of the culprits that make you obese. On the other hand, good sleep can have a significant positive effect on your waistline. Inadequate sleep disrupts the balance of hormones in your body, including those that regulate hunger, leading to overeating and weight gain.
Prioritizing good sleep and consuming
good quality protein powder
is crucial for maintaining a healthy weight.
3. Not Drinking Enough Water
Drinking water is not just a basic necessity, it's a powerful tool for weight loss. It can boost your metabolism by around 24-30% throughout 1-1.5 hours, helping you burn calories faster.
A study has shown that drinking half a liter of water 30 minutes before your meal can significantly reduce your calorie intake. So, don't underestimate the power of water in your weight loss journey.
4. Stress
During stress, cortisol levels increase, and blood sugar levels rise as proteins in the body are converted to serve as additional fuel. The unused glucose then becomes stored as fat once the stress is over, resulting in weight gain.
To manage stress, consider incorporating stress-reducing activities into your routine, such as meditation, deep breathing exercises, or engaging in hobbies you enjoy. These can help lower cortisol levels and prevent stress-related weight gain.
5. Age
As you age, your metabolic rate declines gradually. Many studies have confirmed a decline in body weight, changes in body fat, and BMI among older people.
6. Alcohol
Increased consumption of energy from alcohol can certainly promote a positive energy balance and, finally, weight gain. How? 1 gram of alcohol provides 7.1 kcal on average, which is very close to the calories provided by the same amount of fat (9 kcal/g)
7. And above all, Skewed Eating Habits
An old English proverb rightly says, “Don’t dig your grave with your knife and fork.” Food intake and physical activity go hand in hand.
Energy intake should be matched with energy expenditure. Increased energy consumption and decreased expenditure can produce positive energy balance and weight gain with a good quality protein.
Role Of Whey Protein For Weight Loss
Let’s now understand more about the role whey protein plays in your weight loss journey:
1. Whey Protein Regulates Several Hormonal Processes
A good whey protein intake can increase your appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin while reducing your hunger hormone– ghrelin, which helps suppress appetite.
2. Whey Proteins Have A Higher Thermic Effect
The thermic effect of food refers to the number of calories your body needs to digest, absorb, and process the nutrients in your meals. Whey Protein increases metabolism by making your body use more energy to digest them.
3. Whey Protein Burns Calories Faster
Since protein affects the thermic effect and regulates hormonal processes, it can improve metabolism. This can help support calorie burning effectively.
4. Whey Protein Suppresses Appetite
Whey Protein has some potent appetite-suppressing powers. According to the studies, whey tends to be more effective than other protein sources.
How To Lose Weight Effectively And Sustainably?
To help lose weight effectively, a calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss. This could be achieved by a balanced diet and well-planned physical exercises.
Depending upon your calorie intake throughout the day, a minimum of 30 minutes of physical activity is a must. Talking about diet, one important thing is to improve your protein intake. A protein-rich diet helps in increasing metabolism, which assists in calorie burning and is great for controlling appetite.
Adding a good quality whey protein supplement to the diet is an easy and effective way of increasing your protein intake.
Meal Replacement For Weight Loss
What if we get a magic formula that is easy to make and can be had anywhere, anytime, instead of a full meal? A good meal replacement like a good quality protein for weight loss may be just what you are looking for.
They are designed to control your portion size and provide a full meal's nutrition within a well-defined number of calories.
Controlled calories and high-quality whey protein per serving can help you lose weight naturally. This is not all; soluble fibers in the meal replacers can also work on your stubborn, jiggling belly fat.
A meal replacer with essential nutrients and whey protein also prevents the risk of fat deposition and obesity, which can happen due to a deficiency of certain micronutrients.
How To Choose The Best Protein Powder?
Now that we have understood the importance of quality protein in the weight loss journey, we must choose the right supplement to boost our efforts.
Opt for a convenient meal replacement packed with high-quality whey protein, free from added sugar, and fortified with soluble fiber, minerals, and vitamins for complete nutrition. This way, you can ensure you're not missing out on essential nutrients while on your weight loss journey.
Experience the ease and deliciousness of GNC Total Lean Shake 25 , available in 3 mouthwatering flavors.Knowing that when you reduce your calorie intake, your metabolism may slow down as your body conserves energy is empowering.
This is where a quality thermogenic supplement can step in, giving your metabolism the boost it needs. Take control of your metabolism and consider incorporating the best protein shakes for weight loss.
Conclusion
Finally, know that the weight loss journey isn't an overnight process. Still, your diligent efforts in the right food & exercise regime, which could include a balanced diet with reduced calorie intake and regular physical activity such as cardio and strength training, will help you get there.
Frequently Asked Questions
1. Does protein aid weight loss?
Studies have shown that consuming a higher amount of protein than usual can provide multiple benefits, such as helping lower body fat, keeping you full, reducing muscle, and reducing weight.
2. Does protein assist you to lose belly fat?
Protein is quite effective against belly fat. To reduce your belly fat, you should burn more calories. Protein boosts your metabolism and hence helps you lose belly fat.
3. How much protein should I consume in a day to lose weight?
The recommended percentage of protein is usually 10% to 35%. Protein provides you 4 calories per gram of protein. Hence, if you consume 2,000 calories per day, you may aim for 50 to 175 grams of protein in your regular diet. Burn more calories to lose weight.
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