EAT MORE PROTEIN TO LOSE WEIGHT!! HOW PROTEIN HELPS WTH WEIGHT LOSS & WHY! - WEIGHT WATCHERS

Hi friends, welcome back to my channel and a very special welcome if you're new here

My name is Jen. I'm a certified weight loss and nutrition coach and I'm on WW Personal Points

Today, today we're talking about a very important topic. I get DMs, messages in my Facebook group, comments here on YouTube, literally every day about why is protein so important for weight loss

So today we're going to deep dive into the importance of protein when it comes to reaching your weight loss

goals. I have put out a couple of other protein related videos, one talking about all of the foods

that I eat on a daily basis that helped me reach my protein goal and six tips to get in a

little bit more protein every single day. I will make sure that I link both of those videos

down below for you if you have not seen them. But today, today we're deep diving into why it's

important to have a protein goal every day to see success. Subscribe if you're not because I

upload five videos every single week. Check out that description. description box for nutrition coaching. I highly recommend personalized macros and calories. I will tell you

your calorie goal, your protein goal, your carb goal, and your fat goal specific to you. Those online

calculators unfortunately aren't accurate. So invest in yourself and have your macros and calories done

You won't regret it. I also have one-on-one coaching for accountability as well. You'll find links

and discounts to my favorite things. And last but not least, come join my Facebook group

We'd love to have you. So let's jump into one. protein is important for weight loss

There are mega, mega benefits when it comes to eating enough protein every day while you're

trying to lose weight and actually even while you're in maintenance. Protein is one of the three macronutrients. I get asked a lot, what are macros

Macros are fats, carbs, and protein. Protein is mostly known for its notorious role in muscle

synthesis, which supports weight loss by cultivating lean body mass to innately boost metabolism

Protein is also considerably satiating, thus lowering the risk of overeating and controlling your

caloric intake. And we all know that the only way to lose weight is to be in a calorie

deficit. So if we're eating a lot of protein, we're less hungry throughout the day and a lot

less likely to overeat and take ourselves out of that calorie deficit to see weight loss

Since protein can be found in so many different sources, including animal-based proteins

plant-based proteins, obtaining an adequate amount of it every day is actually relatively easy

if you structure your meals around protein. So let's talk about why the heck is protein so

important for weight loss. The importance of protein stems from multiple factors. If you follow

me here on my channel, you know that I've lost over 125 pounds. The most of protein stems. The

majority of that weight loss has come from following my personalized macros and calories and reaching

my protein goal every single day. One benefit of protein for weight loss is it actually stimulates

muscle growth. It repairs and grows muscle. And we're not talking about bodybuilding muscle. I mean

we are talking about bodybuilding muscle, but we're also focused on lean muscle, which is what our

body needs as we age, as well as to help us look leaner and stronger and healthier as we continue to

lose weight. Have you ever heard the term skinny fat? That is what we don't want. We want to build

develop, and maintain lean muscle. And protein does just that. Another great aspect about protein

is it increases your metabolic rate substantially. A higher metabolism means you burn more calories

throughout the day leading to weight loss. Protein also leads to greater satiety

meaning that you're more satisfied and fulfilled with the foods that you're eating throughout the day

and again, less likely to overeat. One of the biggest aspects of

protein with weight loss is its ability to make you feel satisfied Protein is more satiating than fat and carbs especially in the long term Decrease hunger rates actually coincide with increased protein as well So making sure that a big chunk of your calories every day is dedicated to protein is not only

going to help you build lean muscle lose weight, but will also keep you fuller and more satisfied

throughout the day. Like I mentioned in my video of the biggest mistakes I made on WW and how I lost 100 pounds

I'll link those videos for you as well if you miss them. I talked a lot about when I was on WW only, I was never satisfied. I was always hungry. I was

suffering from binge eating on foods that I was restricting during the week. I would binge eat them all

on Saturday. And now that I have a protein goal every single day, I'm satisfied throughout the day

I don't eliminate or restrict any food, so the binge eating is completely gone, partially because

of my protein goal keeping me full, but partially because having enough protein in my diet has really

help me heal my relationship with food, which is huge for not only losing weight, but maintaining

that weight loss long term. Another great thing about protein is it actually regulates our hunger

hormone. There are a series of hormones in our body that regulate our hunger. I'll go ahead and

pop the different hormones up here on the screen for you. One of these big hormones that plays

a factor in hunger that is decreased with eating enough protein is the hunger hormone garrulin. This

actually stimulates our appetite and generally makes us reach for foods that sense

sometimes aren't the healthiest choice. A high protein diet decreases garrulin and food consumption, therefore leading you into weight loss

Another great thing about protein is it curbs your carb fluctuations. Carbs is what our body reaches for for energy

Fast-acting carbohydrates, things like rice cakes and chips and cookies, that is going to deliver

immediate energy for our body. However, it's not going to keep you full and satisfied for very long

Slower digesting carbs like rolled oats, quinoa, brown rice, these can't really

keep us fuller for longer, but there's still an energy source for our body. So eating protein

with our carbohydrates can prevent a lot of that fluctuation that we see with fast acting

and even slow digesting carbohydrates. If you've ever heard to include protein with all meals

this is precisely why. I feel like a broken record with my coaching clients because that is

something I tell each and every one of them. You have to eat protein with every single meal

Complex carbs, slow digesting carbs, these are ones that contain fiber. These are released slowly into your body

That's why they keep you a little bit fuller for longer. Whereas opposed to those fast acting refined carbohydrates, they're going to give your body the energy that it needs, but it's going to be fleeting

And like I said, you'll be hungry relatively soon after you've eaten them

It can cause your blood sugar to drop, which tends to cause us to be more hungry not long after

That is especially prevalent with those fast digesting processed carbohydrates. So pairing protein with carbs actually prevents the absorption of the sugar in those carbohydrates

It stops it from entering your bloodstream, therefore stabilizing your blood sugar and eliminating

that need for more food in a short period after eating those faster-acting carbohydrates

So anytime you're eating a carbohydrate source, whether it's a fast-acting carb or a slow-digesting

carb, make sure you pair it with protein. Better yet, make sure every meal and snack throughout the day is based around protein

actually increases our energy expenditure throughout the day. Otherwise known as TEF or the thermic

effect of food. This is the energy that the body uses to digest food into smaller absorbable

components. Protein has a higher TEF compared to carbs and fats, which essentially means the body

burns more calories through the digestion process than any of the other macro nutrients. So what that

means in a nutshell is that as our body digest the protein that we're eating, it's

burning more energy, aka more calories. So the more protein we eat throughout the day, the harder

it is for our body to digest, and the more calories we burn just through the digestion process

And I don know about you but sitting on the couch watching TV digesting my protein and burning calories sounds pretty good to me Protein also increases fat burn I get asked a lot

Does protein actually burn fat? And the intricate answer to that is yes

The body cannot effectively burn calories without the inclusion of carbohydrates and protein

This is why we do not eliminate or restrict carbohydrates. We need carbohydrates for weight loss

Our body needs carbohydrates for energy. and our body needs protein and carbohydrates to help burn fat

And remember, without significant protein and carbohydrate intake every day, we're burning

our lean muscle. That's the muscle we want to keep on our body. That's the muscle that burns calories doing absolutely nothing

Calories, fat burn, carbohydrates, and protein are absolutely essential for weight loss

and for maintaining that weight loss long term. The biggest mistake that we can make is not doing what we're doing to lose weight when we get to

maintenance. A lot of times we'll revert back to old habits. We'll stop focusing on protein. We'll

stop getting in good food. We'll eat out a little bit more. We'll have a few extra sweet treats

and maybe not even track them. And that's eventually why the scale increases and we are now

out of maintenance into a mode where we need to lose weight again. So it's really important to do

whatever you're doing to lose weight when you get to maintenance. And that includes eating all the macronutrients

carbohydrates, proteins, and fats. Protein also supplies metabolic supporting B vitamins. The majority of lean proteins out there are rich in B vitamins

Well, each of the eight essential B vitamins has its own function

They cohesively provide the body with energy and keep our metabolism revved and working at its prime

Our goal is to eat as much as we can to still lose weight. We want to be able to fuel our body, we want to be able to see the scale go down, and we want to feel full and satisfied

By eating a protein-filled diet, you're getting those essential eight B vitamins that help with just that

So how much protein are you supposed to have for weight loss? This is another question that I get asked all the time

And the short answer to that is it depends. Every body is different

Every single person has different protein needs every day. We could be the same height, same age, and same weight, and our protein needs and our macro

needs in general will be different. The factors that lead into how much protein we need are things like our age, our weight, our

activity level, and even underlying health conditions we may suffer from. The only way to know how much of each macronutrient we need every day, protein, fats, and carbs

is to have your personalized macros and calories done. That is a service that I offer

That is what I did for myself that's led me to lose over 125 pounds

Heal my relationship with food. I've never been more satisfied and not hungry throughout the day

I've never had more energy. My workouts have never been better. It really truly has been the best decision that I have ever made when it comes to my health journey

Not all protein is created equal. We really need to focus on high quality protein for weight loss

So instead of choosing things like bacon or hot dogs or other highly processed meats, we really

want to focus on lean whole real food when it comes to protein

The following lean meats and fish reduce unwanted fat, salt, and additives to our diet

So some great options for whole real cuts of protein are things like beef sirloin, which is

going to give you 19 grams of protein per three ounces. chicken, which is 17 grams per three ounces, egg, six grams per one medium egg. Shrimp is going to give

you 19 grams for three ounces, tilapia, 23 grams for one cooked filet, and tuna is 25 grams per

standard cam. Those are some great options, low calorie, high density, lean protein choices

Also, things like milk and dairy can really deliver a huge bang of protein. If you follow me

you know I love cottage cheese and Greek yogurt and even some low fat yogurts to help reach my protein goal

I'm also getting in calcium when I'm choosing milk and dairy products

Research also shows that full fat dairy is actually better for your body overall If you can work it into your day it is recommended to consume full fat dairy Now there nothing wrong with the lower fat or light options It just optimal for our body to have full fat dairy

Some great options are dairy milk, which is going to give you 8 grams of protein per 8 ounces

Greek yogurt, one of my favorites, will give you 20 grams per one cup

Just be mindful of added sugar. And cottage cheese, another staple for me, is going to deliver about 13

grams of protein in a mere half of a cup serving. Maybe you're following a vegetarian lifestyle

This is another question I get asked a lot. Is it, can I even reach my protein goal if I follow a

vegan, vegetarian or plant-based lifestyle? There are so many fantastic meat alternative protein

sources out there for these particular lifestyles. These include things like black beans

which actually will give you 19 grams of protein and a half of a cup. Lentals, nine grams per half of a

cup, peanut butter, eight grams per two tablespoons, quinoa, four grams per half of a cup, soybeans

this is something I love like edamame is 22 grams per one cup, tempe is 31 grams per one cup

and tofu will give you 20 grams per one cup serving. All of these protein sources are fantastic

ways to reach your protein goal, eating a high-quality whole-food diet. We're not eliminating

or restricting anything. That includes processed foods. You can see. still incorporate processed foods into your diet. We want to follow about an 80-20 approach

80% whole real food, 20% foods that we love. And like I mentioned, we want to build all of our

meals and snacks around protein. So what are my final thoughts on protein and weight loss

What are my final tips for you? Being one of the macronutrients, protein is absolutely essential

for health and for weight loss. It is an absolute key for weight loss because of so many different

factors. It's thermic and metabolic impacts on our metabolism. and our T-E-F, the thermic effect of food, is huge when it comes to maintaining our weight and losing

weight. To maximize your protein for weight loss, to hit your protein goal every single day

focus on those lean cuts of meat, those dairy items, or those alternatives that offer a big

bang of protein for a little amount of calories. And remember, three ounces of chicken

isn't a lot for some people. The more ounces you eat, the more protein you're going to get

So you don't have to only eat the bare minimum. You can add to that to help reach your protein goal

And remember, your protein targets and your protein needs are going to vary from person to person

I will go ahead and put my nutrition coaching website here on the screen for you

It's linked down in the description box. Let me give you your personalized macros and calories

It literally will change your life. It has changed so many lives

If you're in my Facebook group, you see all the testimonials on how tracking macros and protein has really played a big part in so many people

healing their relationship with food and losing tons and tons of weight

really truly effortlessly. If you have any questions regarding protein, definitely leave them down in the comments for me

And don't forget, build your meals around protein. Focus on protein to lose weight. And if you enjoyed today's

video and if you found it helpful, give it a thumbs up. Subscribe if you're not for lots and lots of weight loss

content. I do meal preps, grocery halls, what I eat in a days. We do these educational videos

We do try on halls. We do everything here on this channel. So make sure you're subscribed and your bell notification is turned on

Check out that description box down below for nutrition coaching, links and discounts to my favorite

healthy things, all the videos that I mentioned. If you haven't seen them, I highly recommend watching them. They'll probably answer a lot of the questions that you have and give you lots of tips and tricks on how to reach your protein goal

Last but not least is my Facebook group. Come on over, join us. We love to have you. Let's go eat our protein. Let's hit our weight loss goals and let's make this a healthy, sustainable lifestyle. I'll see you all in my next video. Bye