Fitness tip #258
Add dumbbells in for an extra burn!
“Will protein powder make me gain weight? I don’t want to get bulky!”
The only thing that could make you gain weight and “get bulky” is eating more calories than your body needs to maintain itself. It doesn’t matter where those calories come from (fruit, vegetables, meat, protein powder, peanut butter, dog food, whatever..) eating more calories than your body needs to maintain itself will result in weight gain.
Protein actually has the highest thermic effect of the macronutrients: carbohydrates, proteins and fats. In other words, protein takes more calories to burn through digestion than carbs or fats. Easily digested, absorbed and metabolized, fats have a thermic effect of 3 percent. You’ll burn only 3 calories processing 100 calories of fat. Fruit and fibrous vegetables have a thermic effect of around 20 percent and proteins require the most effort, burning 30 percent of their caloric value. (This does not mean you should avoid healthy fats, fruits and veggies).
Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. Their metabolic rate increases and they naturally burn more calories each day. In addition, whey protein can help you feel fuller longer!
Basics of eating healthy for fat loss:
- Never skip breakfast
- Eat every 2-3 hours (5-7 small meals a day)
- Have a lean protein source at each and every meal
- Measure your portions
- Cut out the processed junk food, eat wholesome, natural foods
- Make the majority of your meals at home
- Never leave the house without an emergency snack (don’t want to wind up at a vending machine!)