The Right Amount of Protein

To lose fat, reduce the amount of muscle tissue lost during a diet, improve appetite and lower various cardiometabolic risk factors, you should consider eating 1 gram of protein daily per every pound of bodyweight. The chart below suggests appropriate grams of daily intake of protein based on pounds you see on the scale.

Weight in pounds vs Minimum grams of protein intake per day
130lbs  vs  95 grams
140lbs vs 103 grams
150lbs vs  110 grams 
160lbs  vs 117 grams 
170lbs vs. 122 grams 
 

Note: If you exceed protein intake by as much as 10 to 15 grams per day, you are within the ballpark for weight loss. In fact, it’s a highly acceptable (perhaps even preferable) to go over the minimum number of grams.

Focus on Food-> If you’re not distracted during a meal, as you are when you watch television or play a video game, you will consume fewer snacks subsequently during the day. According to a study reported in the journal Appetite, focusing on the meal in front of you and recalling later what it was like to eat that meal may be a productive strategy for enhancing appetite control. Just like you focus on your contractions while exercising, focus on your food while you eat.

 

Eat More Often

                  Findings published in Nutrition Research suggest that weight loss doesn’t necessarily rely on meal frequency. As long as calorie intake is equivalent, you’ll lose weight whether you eat two meals a day or six meals a day. But before you try the two-meal approach, know this: weight loss is not simply a matter of melting your lard. It also must include the preservation of as much fat-free mass (like muscle and bone) as possible. Muscle is one of the key drivers if enhanced metabolism, which can mean that preserving it helps you continue losing fat. The two-meals vs. six-meals research found that the six-meal approach goes a long way toward helping your body preserve fat-free mass on a weight-loss plan.

 

A great article by

Jerry Kindela

Oxygenmag.com


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