Monday, September 30, 2013

Protein: Vital to Losing Weight

I keep hearing that protein is vital in losing weight, but I didn't really understand it until today. A person who is trying to lose weight and get fit should take in protein after a workout because protein helps repair and build new muscle. Now get this--the more muscle you have, the more calories your body burns at rest. 

Now, here is the key to increasing protein---when you take in more protein, you need to watch your intake of carbs and fat carefully, or, yes, you will gain weight. I think that has been my problem since I began trying to increase protein since around August 6. Now, I think I get it. People who double the amount of protein consumed lose more fat and maintain more muscle than people who only eat the recommended daily amount.

Let's apply this to daily living. How much protein should one eat in order to lose weight? Multiply your weight by 0.36. Then double that number. A 200 pound man would need to consume 72 grams X 2 = 144 grams of protein. Let me put that in perspective for you. I only consumed 105 grams of protein today. My top three "protein busters" were salmon, chicken, and a protein shake. As you can see, I have a ways to go to hit that "144". No wonder I felt stuck at my current weight!

What do I do for exercise? I burned 977 calories today via 63 minutes on the treadmill at 15 degrees from 2.7 to 3.7 mph. Also had an Upper Body workout with 11 pieces of equipment that lasted about 45 minutes. I don't convert the workout into calories burned. I guess it could be done, but I don't have the time to do it. It is best for me to do two sessions a day---I just don't have the time to do it all at once.

So, today I consumed 1,827 calories, burned 977 calories and that equals a net calorie intake of 850. My former trainer said he consumed 3,000 calories a day and burned 3,000 calories a day! I can't relate to that, but he is 20 and I am 68. I am pleased with what I'm doing.

I want to end this by talking about balance in nutrition. Today I was 8 grams over in carbs and 11 grams over in fat. I could easily cut out 110 calories in carbs and cut 180 calories of fat for a total cut of 290 calories. Then I need to add those 39 grams of protein or about 340 calories. I would end up gaining 50 calories onto my 1,827, but my intake would be balanced. It can be all I have to do is do it!  My sodium was under by 333 mg. and my sugar was right on the button. Maybe if I can pull that off, I'll be right where I want to be.

You can do it too. I didn't know squat 90 days ago, but I am learning and I see myself as the so-called "work in progress".  Looking to get even healthier and maybe lose another 35 pounds, inches, and generally tone-up. Join me---you can do it!

1 comment:

Anonymous said...

TWO pieces of fish!

Great blog! Thank You, Thank You, Thank You!!!
...Shelly Salazar