PROTEIN SHAKES/LOOSING FAT NOT MUSCLE ,NOT LOOSING WEIGHT

Leylaos

Hi everyone

im thinking to get a protein shake or meal replacment to have in the mornings or as a meal in the day as im very bad for eating breakfast on time my first meal is at lunch time (not good) ive never really liked eating early i try do my 30 ds dvd in morning before i eat then have a high protein breakfast but im still not good at having breakfast daily so im thinking about a protein shake as a meal replacement thats not gonna affect my weight loss ,i would like to try eat 6 small meals a day but eating so late in the day is making it hard n im a busy mum so hard to even eat 3 meals on time ,so would it be a good idea on days i don't get time or don't eat breakfast to have a shake instead? if so what shakes do u advice for women (without artificial sweeteners n high sugar)

i weigh 175 ibs my goal is to get back to atleast 140 ibs , im currently doing 30 day shred( daily) ,walking and jogging (when i got time ) as a got newborn and doing some weight lifting

my weight loss really slowed down i havnmt lost anything for months

i was on a 1,200 calorie diet after advice ive now gone to 1,440 calories a day ( since last week ) i joined MFP in feb this year ive lost 12ibs only

ive changed all white breads,pasta ect to wholegrain,i eat all fresh lean meat n poultry,vegtables n salades ect,my diet hasnt been good as normal this week but it usally pretty good ,i drink a lot of water about 2-3 litres daily

where am i going wrong,? please advice me

Leylaos

ALSO I LIKED TO GET ADVISE FROM BODY BUILDERS IF ANYONE IS AS I KNOW UR GOOD AT BURNING FAT BUT KEEPING MUSCLE OR MUMS WHO UNDERSTAND HOW HARD IT IS TO LOOSE THE TUMMY

cominupmilhouse

I think a protein shake is a great idea, especially if your body isn't getting any nutrients or energy from anything else in the morning! I'm pretty sure putting SOMETHING in your tummy in the mornings is also good for your metabolism.


As for the plateau, it sounds like you're getting plenty of exercise and eating well, in my opinion it sounds like you might need to up your calorie intake. I know it sounds scary, and you may gain a pound or two in the first couple weeks, but it's followed by a plateau bust and weeks/months of consistent weight loss after. Check out the group 'eat more to weigh less' they've got tons of success stories and advice. If your only eating 1200-1500 cals a day your metabolism can slow down to make sure that's all it burns for the day, stubbornly holding on to stored fat. You must get it to dig into the excess fat stores by supplying it with constant fuel so it doesn't have to worry about 'saving it for later' and your body will trust that there's more food coming!

Hope that makes sense, you should really check out the group they explain it better!

Good luck!

joejccva71

First things first. Food type doesn't matter for fat loss, and neither do you have to eat 6 times a day. Do it as personal preference to keep hunger at bay, but not because it has any effect on losing weight.

This is what matters:

1. Finding out your TDEE (calorie maintenance level in a 24 hour period).
2. Eating a moderate deficit under TDEE.
3. Eating 1g of protein per lb of LBM (Lean Body Mass)
4. Eating a minimum of .35g of dietary fat per lb of Bodyweight.
5. Incorporating a sound resistance weight training program.

There are other things like keeping yourself hydrated, doing fasted cardio, and other tidbits but the main focus is the 5 things above.

As far as protein powders, Optimum Nutrition Whey, Myofusion Whey and a few others are good, but remember that you should be getting your protein from whole foods FIRST, and then going to protein powders.

Losing fat and making your transformation goals happen require dedication, consistency, patience and above all positive energy and a "busting *kitten*" attitude.

Leylaos

I think a protein shake is a great idea, especially if your body isn't getting any nutrients or energy from anything else in the morning! I'm pretty sure putting SOMETHING in your tummy in the mornings is also good for your metabolism.


As for the plateau, it sounds like you're getting plenty of exercise and eating well, in my opinion it sounds like you might need to up your calorie intake. I know it sounds scary, and you may gain a pound or two in the first couple weeks, but it's followed by a plateau bust and weeks/months of consistent weight loss after. Check out the group 'eat more to weigh less' they've got tons of success stories and advice. If your only eating 1200-1500 cals a day your metabolism can slow down to make sure that's all it burns for the day, stubbornly holding on to stored fat. You must get it to dig into the excess fat stores by supplying it with constant fuel so it doesn't have to worry about 'saving it for later' and your body will trust that there's more food coming!

Hope that makes sense, you should really check out the group they explain it better!

Good luck!

OK THANK U ILL TAKE A LOOK n yes i was thinking the same it best to eat something than nothing in morning as i read ur more likey to be overweight by not eating early thank u

phinphanbill26

You mention the need to lose tummy fat. It is a stubborn area and difficult to lose. Keep in my that it is impossible to "spot reduce." Meaning focus strictly on losing fat in a specific area - you need to focus on reducing fat all over. Just don't lose interest when you are losing weight but not seeing much of a difference in your tummy right away.

Leylaos

First things first. Food type doesn't matter for fat loss, and neither do you have to eat 6 times a day. Do it as personal preference to keep hunger at bay, but not because it has any effect on losing weight.

This is what matters:

1. Finding out your TDEE (calorie maintenance level in a 24 hour period).
2. Eating a moderate deficit under TDEE.
3. Eating 1g of protein per lb of LBM (Lean Body Mass)
4. Eating a minimum of .35g of dietary fat per lb of Bodyweight.
5. Incorporating a sound resistance weight training program.

There are other things like keeping yourself hydrated, doing fasted cardio, and other tidbits but the main focus is the 5 things above.

As far as protein powders, Optimum Nutrition Whey, Myofusion Whey and a few others are good, but remember that you should be getting your protein from whole foods FIRST, and then going to protein powders.

Losing fat and making your transformation goals happen require dedication, consistency, patience and above all positive energy and a "busting *kitten*" attitude.

ok my tdee is 1,900 calories per day

i set my diary yesterday to 50% carbs,30% protein 20 % fat n soduim down to 1,500 ( i see on a bodybuilding websire thats good for weight loss

im not good at maths never have been to at times all of this is confusing to me

but ill defo take ur advice n i try work out exactly what i should be eating

n yes i guess coz im trying to loose fat only n not my muscle it does require alot of time n dedication

i really thought i had to eat 6 meals a day so glad to hear that i dont as i was thinking thats why im not loosing

thanks for advise

i agre

joejccva71

First things first. Food type doesn't matter for fat loss, and neither do you have to eat 6 times a day. Do it as personal preference to keep hunger at bay, but not because it has any effect on losing weight.

This is what matters:

1. Finding out your TDEE (calorie maintenance level in a 24 hour period).
2. Eating a moderate deficit under TDEE.
3. Eating 1g of protein per lb of LBM (Lean Body Mass)
4. Eating a minimum of .35g of dietary fat per lb of Bodyweight.
5. Incorporating a sound resistance weight training program.

There are other things like keeping yourself hydrated, doing fasted cardio, and other tidbits but the main focus is the 5 things above.

As far as protein powders, Optimum Nutrition Whey, Myofusion Whey and a few others are good, but remember that you should be getting your protein from whole foods FIRST, and then going to protein powders.

Losing fat and making your transformation goals happen require dedication, consistency, patience and above all positive energy and a "busting *kitten*" attitude.

ok my tdee is 1,900 calories per day

i set my diary yesterday to 50% carbs,30% protein 20 % fat n soduim down to 1,500 ( i see on a bodybuilding websire thats good for weight loss

im not good at maths never have been to at times all of this is confusing to me

but ill defo take ur advice n i try work out exactly what i should be eating

n yes i guess coz im trying to loose fat only n not my muscle it does require alot of time n dedication

i really thought i had to eat 6 meals a day so glad to hear that i dont as i was thinking thats why im not loosing

thanks for advise

i agre

You weigh 175, but how tall are you? I am going to assume right off the top of my head that your BMR is roughly 1500 calories or so, so unless you are lying in bed all day then your TDEE is easily over 2000, and it's probably closer to around 2200-2500ish.

Leylaos

You mention the need to lose tummy fat. It is a stubborn area and difficult to lose. Keep in my that it is impossible to "spot reduce." Meaning focus strictly on losing fat in a specific area - you need to focus on reducing fat all over. Just don't lose interest when you are losing weight but not seeing much of a difference in your tummy right away.

yes my stomach got stretched alot during pregnancy n itbwill take time to see a differnce im sure ,i do need to loose weight all over i been doing interval trainning the 30 ds dvd ,n now im feeling a bit fitter im trying to do a extra dvd on strength trainning n i got some weights l im trying that also its new to me tho was scared to use them before incase i get hench lol

i feel i slack on cardio as i rely on walking when its not raining with my baby ,which is hard in uk ,now its lih=ghter in evening ill try get go jogging more tahnks

jbelt28

CALORIE CYCLING

I think you should try what is called calorie cycling. I’ve done 2 kinds of calorie cycling...(my sister who has lost 60 lbs!)

at first I used it to get me out of a plateau but then I learned that it was the best way to STAY away from a plateau

1. use a different calorie count every day – called zig zagging... it averages out to the same number of calories but instead of doing 1500 and 1500 for example, you would do 1200 and 1800. You can get numbers if you use this calculator and click on Zig Zag http://www.freedieting.com/tools/calorie_calculator.htm


2. now the method I use is 3 days low, 1 day high... so for example I will eat at 1500 calories for 3 days and on the 4th day I will go to 1800 or 2000. Actually to fit this into a 7 day week I eat Sun, Mon, Tues low, Wed high, T & F low, Saturday high that way my high day always falls on saturday.


The idea is that your body learns to function on what it is given – so if you eat 1200 calories it seems to work well for a while until your body adapts to do its functions on 1200 calories and then you are in trouble. By putting a high day in there you keeping your body from changing the way it functions to accomodate the lower number and it will keep burning up calories. This is a technique that people use long after reaching “goal weight” to keep their body from adapting too much as well. Similar idea with exercise – your body will get used to the same exact routine and adapt (which essentially means, refuse to change!).

Your numbers will vary and one of the best things you can do for weight loss in my opinion is learn how to calculate how many calories you need and how many to go “under” ... even for the rest of your life, once you hit goal weight you will need to know how to stay there and not balloon back up so you need to KNOW how to calculate this number. It is based on current weight, activity level, bodyfat so nobody’s numbers will be the same

Leylaos

First things first. Food type doesn't matter for fat loss, and neither do you have to eat 6 times a day. Do it as personal preference to keep hunger at bay, but not because it has any effect on losing weight.

This is what matters:

1. Finding out your TDEE (calorie maintenance level in a 24 hour period).
2. Eating a moderate deficit under TDEE.
3. Eating 1g of protein per lb of LBM (Lean Body Mass)
4. Eating a minimum of .35g of dietary fat per lb of Bodyweight.
5. Incorporating a sound resistance weight training program.

There are other things like keeping yourself hydrated, doing fasted cardio, and other tidbits but the main focus is the 5 things above.

As far as protein powders, Optimum Nutrition Whey, Myofusion Whey and a few others are good, but remember that you should be getting your protein from whole foods FIRST, and then going to protein powders.

Losing fat and making your transformation goals happen require dedication, consistency, patience and above all positive energy and a "busting *kitten*" attitude.

ok my tdee is 1,900 calories per day

i set my diary yesterday to 50% carbs,30% protein 20 % fat n soduim down to 1,500 ( i see on a bodybuilding websire thats good for weight loss

im not good at maths never have been to at times all of this is confusing to me

but ill defo take ur advice n i try work out exactly what i should be eating

n yes i guess coz im trying to loose fat only n not my muscle it does require alot of time n dedication

i really thought i had to eat 6 meals a day so glad to hear that i dont as i was thinking thats why im not loosing

thanks for advise

i agre

You weigh 175, but how tall are you? I am going to assume right off the top of my head that your BMR is roughly 1500 calories or so, so unless you are lying in bed all day then your TDEE is easily over 2000, and it's probably closer to around 2200-2500ish.

i am 5ft 6 and i do 30 mins everyday interval training n when weathers good get out with my baby for long walks n now im bit fitter i do weight lifting n extra dvd some days ( i need more cardio) my tdee im not sure but on Mfp i was told to eat 1,200 n other websites told me to eat 1,900 to maintain n 1,500 to loose 1ib ,does it make sense to u am i on the right track?

joejccva71

First things first. Food type doesn't matter for fat loss, and neither do you have to eat 6 times a day. Do it as personal preference to keep hunger at bay, but not because it has any effect on losing weight.

This is what matters:

1. Finding out your TDEE (calorie maintenance level in a 24 hour period).
2. Eating a moderate deficit under TDEE.
3. Eating 1g of protein per lb of LBM (Lean Body Mass)
4. Eating a minimum of .35g of dietary fat per lb of Bodyweight.
5. Incorporating a sound resistance weight training program.

There are other things like keeping yourself hydrated, doing fasted cardio, and other tidbits but the main focus is the 5 things above.

As far as protein powders, Optimum Nutrition Whey, Myofusion Whey and a few others are good, but remember that you should be getting your protein from whole foods FIRST, and then going to protein powders.

Losing fat and making your transformation goals happen require dedication, consistency, patience and above all positive energy and a "busting *kitten*" attitude.

ok my tdee is 1,900 calories per day

i set my diary yesterday to 50% carbs,30% protein 20 % fat n soduim down to 1,500 ( i see on a bodybuilding websire thats good for weight loss

im not good at maths never have been to at times all of this is confusing to me

but ill defo take ur advice n i try work out exactly what i should be eating

n yes i guess coz im trying to loose fat only n not my muscle it does require alot of time n dedication

i really thought i had to eat 6 meals a day so glad to hear that i dont as i was thinking thats why im not loosing

thanks for advise

i agre

You weigh 175, but how tall are you? I am going to assume right off the top of my head that your BMR is roughly 1500 calories or so, so unless you are lying in bed all day then your TDEE is easily over 2000, and it's probably closer to around 2200-2500ish.

i am 5ft 6 and i do 30 mins everyday interval training n when weathers good get out with my baby for long walks n now im bit fitter i do weight lifting n extra dvd some days ( i need more cardio) my tdee im not sure but on Mfp i was told to eat 1,200 n other websites told me to eat 1,900 to maintain n 1,500 to loose 1ib ,does it make sense to u am i on the right track?

You should eat about 1800 calories per day to lose between 1-2lbs a week. You can START with 1500 if you wish, but you'll plateau and stall. Then you just up the calories to 1800 to lose again.

Leylaos

yes i just done that calculator thanks it said i need just over 2000 to maintain n 1,717 to loose weight so i guess i dont eat enough

i was scared going up to 1,500 but im not loosing weight so i can try higher n see im sure thats where im going wrong n i lke the idea of tricking my body i also read that changing exercise routines every few weeks helps also

mariasandoval1989

Protein shakes were the key to my fat loss/ muscle gain. While many women think that protein shakes are going to make you bulky or into a "man" it is far from the truth. I think adding in one or two shakes a day can keep eating the 5-6 meals very easy. I like to find some that have little to no sugar, so drinking them at night won't be a big issue.

Leylaos

Protein shakes were the key to my fat loss/ muscle gain. While many women think that protein shakes are going to make you bulky or into a "man" it is far from the truth. I think adding in one or two shakes a day can keep eating the 5-6 meals very easy. I like to find some that have little to no sugar, so drinking them at night won't be a big issue.

thats exactly what im after can u advice me on some shakes or what do u take ?i live in uk tho