How much protein should I eat daily and weekly?
In my previous nutrition installment, How Many Calories Should I Eat, I described a formula for figuring out how many calories you need on a daily basis. In this installment I’m going to talk about why you should eat a higher protein diet while trying to lose weight, how much protein you should eat while trying to lose weight, how to figure out your weekly dose.
If we think about weight loss as just that, how much weight we can lose, it’s important to remember that we’re talking about the change in your relationship to the effects of gravity, NOT necessarily a change in your body shape. Movement on the scale doesn’t tell you much about what is changing on the scale – is it water? Is it fat? Is it muscle?
Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.
Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.
With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.
In short, your kids are eating too much junk.
How many calories should I eat?
What you need to know:
- Ignore complicated formulas and use our quick and dirty method instead
- No matter how accurate your try to make calorie counting, your numbers still may be off by as much as 25%
- Once you figure out a formula, calculations and all, that works for you, run with it until it needs your adjusting.
First things first, losing weight IS NOT a math problem, it’s a biological one. Meaning, you can’t just continue to cut calories and workout like a madman/woman trying to work some formula and expect a steady rate of return/weight loss. Sorry.
Your body is actually pretty freakin’ clever and when you continually slash the calories in your diet your body finds a way to compensate or adapt.
HOWEVER, compensation or adaptation does NOT mean you’re metabolic damaged, broken, deranged, or in “starvation mode.” To the degree starvation mode exists it’s not a death sentence. You can be saved!
Myth #1: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.
Why I DESPISE Exercise
“I can’t stand coming here . . . I hate doing any of this, ” exclaimed a client of ours earlier this month.
They tell me that it’s pain in the ass to come in, and that they don’t enjoy ANYTHING we do in the gym. Granted, part of their bemoaning was the result of having a bad day and feeling particularly feisty, but I think we can all relate.