In this blogpost, I’ll share 15 low-calorie foods and a few simple, science-backed tips that support weight loss, reduce bloating, and help flatten your stomach.

Because let’s be real… everyone wants a flatter stomach. But starving yourself or doing endless sit-ups is really not the answer. The truth is, what you eat matters. And some foods can help you get leaner with barely any calories.

Before we get started, let’s clear something up. Technically, all foods have some calories. However the ones on this list are so low, your body might burn more calories digesting them than they actually contain. Wild, right? That’s why people call them ‘zero-calorie’ foods.

Alright, let’s dive in! 

Top Zero Calorie Foods – The Top 15 Power Foods You Should Eat More Often

1. Cucumber

Cucumbers are basically water in veggie form – about 96% water, to be exact. And about 14 calories in 100 grams. 

Their high water content helps flush out excess sodium and ease bloating, which makes you feel lighter. So, if you’re looking to flatten your stomach, cucumbers can really help.

Research has also shown they may help control and reduce blood sugar levels, which can help reduce hunger cravings. Because high blood sugar causes high sugar cravings.

And not to mention, they’re crisp, delicious, and super easy to use. Toss them in a salad, add a few slices to your water, or just snack on them with some lemon and a pinch of salt. You can even use them as a base for high-protein meals like tuna or chicken salad. Light, satisfying, and super practical.

2. Watermelon

Next up is watermelon – and yes, it can be part of a flat-stomach plan. It is very low in calories for a fruit, containing about 30 calories in 100 grams. 

As the name suggests, it’s high in water content, which helps you to feel full. This is because it activates your stomach’s stretch receptors which signals to your brain that it’s full, controlling your hunger levels. 

The high water content also helps to flush out excess salt and reduce water retention, making you feel lighter and less puffy. 

I love watermelon because it’s mildly sweet, and super satisfying without packing on the calories. 100 grams of watermelon has 392 less calories compared to a 100 gram cookie. So next time you want a sweet treat, try some watermelon! 

3. Celery

Number 3, celery, is a classic. There are only 16 calories in 100 grams of celery making it a super low calorie food!

It’s loaded with water and fiber, and here’s the fun part – it actually takes more energy to chew and digest than it gives you in calories. 

While that’s a bit of a myth in extreme cases, celery really does support digestion and keeps you full without adding much to your daily intake.

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4. Lettuce

At number 4, we’ve got iceberg lettuce, with only 7 calories per cup. It’s easily overlooked, but actually a solid pick when you’re aiming for a flatter stomach. 

Lettuce is super low in calories, high in water, and gives you a decent amount of fiber, vitamin K, folate, and provitamin A. Plus, it adds bulk to your meals, which helps you feel full without racking up calories. 

Use it in wraps, toss it into bowls, or layer it into sandwiches. You can also replace burger buns with lettuce for a bunless burger! Eating lettuce is an easy way to eat more and fill your tummy, without the extra calories.

5. Zucchini

Zucchini is one of those veggies that quietly does it all. 

It’s about 94% water, so it helps with hydration while being super low in calories – around 17 calories per 100 grams. 

It’s also rich in antioxidants and contains small amounts of vitamin C and potassium. 

But the best part is that it’s incredibly versatile. You can use it to replace pasta, which is a very high calorie carb. Spiral it into noodles and add your favorite pasta sauce for a super low carb meal.

You can also grill it, roast it, or even throw it into the air fryer with some olive oil and spices. It’s perfect for volume eating, adding bulk and texture to meals, keeping calories and carbs low, and leaving you feeling full. 

Definitely a go-to if you’re watching your waistline.

6. Tomatoes

Tomatoes aren’t just for sauces – they’re low in calories and packed with antioxidants such as Vitamin C, and lycopene, which helps fight inflammation. That’s huge if you deal with bloating. 

100 grams of tomatoes only contains a mere 18 calories! 

They’re great raw, roasted, or tossed into pretty much any meal. And tomato soup is another tasty, low calorie meal option.

7. Broccoli

Number 7, broccoli is a flat-stomach superstar – and way more powerful than it looks. 

It’s a cruciferous vegetable, which means it’s packed with nutrients and fiber that support digestion and help you stay full longer. 

Just one cup of cooked broccoli has only about 54 calories, but gives you more than your daily dose of vitamin C. Not bad, right? 

Plus, eating more cruciferous veggies like broccoli has been linked to a lower risk of heart disease and even some cancers. Whether you steam it, roast it, or toss it in a stir-fry, it’s always a smart choice.

8. Cauliflower

Number 8 is Cauliflower. If you’re cutting carbs or calories, it’s super low in both – just 40 calories and about 8 grams of carbs per cup of cooked cauliflower. Super low in calories but still feels hearty. 

It can also be used to create low carb meals such as cauliflower rice and cauliflower pizza bases, replacing traditional wheat and cutting the calories and carbs.

You can also add it to mash potato to lower the calorie content, or simply have it roasted with olive oil and salt and pepper. And it’s not just white… cauliflower actually comes in purple, orange, and yellow varieties too. 

Beyond being low in calories, it’s rich in fiber and antioxidants that help reduce inflammation and support digestion – both big wins for a flatter belly.

9. Spinach 

At just 7 calories per cup, spinach is one of the most nutrient-dense foods you can eat. 

Don’t let its low calorie count fool you. It’s packed with vitamin K, folate, provitamin A, and antioxidants like lutein and zeaxanthin that are great for your eyes. 

It blends right into smoothies, salads, omelets… you name it. It’s light, versatile, and a smart choice if you’re trying to slim down without missing out on nutrition.

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10. Mushrooms 

Next in line, mushrooms! They might not be the first thing you think of for a flatter stomach, but they’re surprisingly helpful. 

They’re super low in calories at just 22 calories per 100 grams, naturally low in sodium, and packed with nutrients like vitamin D and antioxidants that help fight inflammation. 

Plus, they support gut health thanks to prebiotics – which can reduce bloating and keep digestion on track.

11. Apple

Next up is apple. Apples are one of the easiest, most satisfying snacks out there. And they’re great if you’re watching your waistline. 

100 grams of sliced apples has around 52 calories, but it’s packed with fiber to help keep you full and curb cravings. Plus, you get a boost of vitamin C, vitamin E, and even a little zinc – all good for your skin, immune system, and overall health.

You can sauté them, toss them into salads, or even use them to replace meat in some recipes. Light, satisfying, and easy to work into any meal – mushrooms are a quiet powerhouse when it comes to feeling lighter.

12. Radish

Radishes are one of those underrated veggies that quietly do a lot. Crunchy, colorful, and with just the right kick.

They’re super low in calories, with just 16 calories per 100 grams. And super high in potassium, Vitamins B6 and Vitamin C, which can support hydration and digestion. 

Their natural bite makes them great for livening up salads or bowls without adding much to your calorie count. 

If you’re after something crisp, colorful, and a little different, radishes are an easy way to add texture and nutrients while keeping things light.

13. Cabbage

At number 13 is cabbage which is a flat-belly-friendly food that deserves more love. 

It’s super low in calories, just 22 per cup, but packed with fiber to keep you full and support digestion. 

As a cruciferous veggie, it also brings plant compounds that may help reduce inflammation. You can enjoy it raw in slaws, cooked into stir-fries or soups, or fermented as sauerkraut or kimchi for an extra gut health boost. It’s cheap, versatile, and fits into just about any meal.

14. Strawberries

Number 14 is strawberry. Few things feel as fresh as a bowl of strawberries. With just 53 calories per cup, they’re light, naturally sweet, and loaded with vitamin C. 

You can toss them into salads, blend them into smoothies, or enjoy them on their own. 

And beyond the taste, studies suggest berries like strawberries may even support long-term brain health. Sweet, simple, and good for you – what’s not to love

15. Pickles

Last on the list – pickles. They’re super low in calories at 17 calories per 100 grams, and can be a lifesaver when you’re craving something salty. 

Pickles are fermented in brine, so they are great for your gut health thanks to the presence of probiotics.

Just watch the sodium if you’re prone to bloating. Choose the low-sodium kind if possible, and enjoy in moderation.

Other Important Tips for a Flat Stomach: Focus on Top Zero Calorie Foods

Alright – those low-calorie foods can definitely help, but let’s be clear: getting a flat stomach isn’t just about what you eat. There are a few other things that really make a difference.

Calorie Deficit, Overall Weight Loss, and the Role of Top Zero Calorie Foods

First up – you can’t spot reduce belly fat. Your body loses fat from everywhere, not just your stomach. That means you need to be in a calorie deficit – burning more than you consume. A healthy, balanced diet paired with that slight calorie deficit over time is the real key to shedding belly fat.

Exercise Regularly and Pair It with Top Zero Calorie Foods for Better Results

Next – move your body! A mix of cardio and strength training is ideal. Cardio helps burn calories, while strength training builds lean muscle, which boosts your metabolism and helps shed fat from your tummy.

Sleep & Stress Management: Why They Matter as Much as Choosing Top Zero Calorie Foods

Now here’s something a lot of people overlook – sleep and stress. Poor sleep and high stress levels raise your cortisol, a hormone that actually encourages fat storage around your belly. Try to get 7 to 9 hours of quality sleep, and find ways to manage stress – like meditation, walking, or just doing something you enjoy every day.

Gut Health and the Role of Top Zero Calorie Foods

Last but not least – gut health. A lot of what we think is belly fat is actually just bloating. Supporting your gut with fermented foods like yogurt, kimchi, or even a probiotic supplement can really help. And good news – many of the veggies we listed earlier are high in fiber, which also feeds healthy gut bacteria.

If you need a little extra help on your journey, check out our Fit In 15 Program. It incorporates 15 minute strength training workouts to get a flat stomach in just 15 minutes per day. Plus our Femme Nativa app comes with a tailored meal plan and recipes to help you lose weight. 

Check out these additional tips that could help you!

https://www.rachaelattard.com/negative-side-effects-low-calorie-diets/

https://www.rachaelattard.com/11-sneaky-high-calorie-foods/

The post Top Zero Calorie Foods For a Flat Stomach: 15 Power Foods appeared first on Rachael Attard.

But here’s the thing, you don’t have to choose between enjoying the holidays and feeling fabulous in your body. With a few simple, realistic changes, you can set yourself up to lose 10 lbs by New Year’s Eve without sacrificing the joy of the season. Let’s do this together and make feeling confident in 2024 part of the celebration!

WHY THE HOLIDAYS CAN FEEL CHALLENGING (AND HOW TO OVERCOME IT!)

Now first and foremost let’s acknowledge the reality, losing weight during the holidays can feel tricky especially if you aim to lose 10 lbs. With all the festive food, busy schedules, and emotional moments, staying on track can feel overwhelming. But don’t worry, understanding the challenges is the first step to overcoming them.

1. So Many Temptations: The temptations are endless, from holiday desserts to comfort foods. And honestly, who doesn’t love a good gingerbread cookie?
2. Jam-Packed Schedules: Shopping, family events, work deadlines it’s no wonder finding time for self-care can feel impossible.
3. Emotional Eating: Stress, nostalgia, or even just the winter blues can lead to reaching for that extra slice of pie.

Here’s the good news! With the right mindset and some practical strategies, you can enjoy the holidays and stay on track. Before we dive into the specifics, here’s a little pep talk :) weight loss doesn’t mean perfection. It’s about making consistent choices that add up over time.

The holidays are meant to be enjoyed, so don’t be hard on yourself if things aren’t 100% perfect. Now, let’s jump into what works.

1. NUTRITION IS ESSENTIAL

You’ve probably heard this from me before, nutrition plays the biggest role in weight loss. Eating smarter is really important. Focus on whole, nutrient-dense foods and aim for a slight calorie deficit (about 200-500 calories less than your maintenance level). This keeps things sustainable and doesn’t leave you feeling deprived.

Small Tweaks, Big Impact:

• Watch Portions: Holiday meals can be heavy, so start with smaller servings and go back for more only if you’re truly hungry.
• Fill Your Plate with Color: Load up on veggies and lean proteins before diving into richer dishes.
• Stay Hydrated: Sometimes thirst can feel like hunger, so keep a water bottle handy.

2. PLAN YOUR MEALS AHEAD

Meal planning is a lifesaver, especially during the holidays when temptations are everywhere. By prepping your meals ahead of time, you’re setting yourself up for success and making it easier to stick to your goals to lose 10 lbs.

Here’s how I meal prep to save time and stress:

• Create a go-to recipe list. I have about 20 healthy recipes I love that I rotate through.
• Plan your week. On Sundays, I map out my meals and snacks from Monday to Friday. If you have events planned, make adjustments, but keep most meals consistent.
• Do a big grocery shop. Stock up on everything you’ll need for the week, and if you need fresh ingredients, do a quick mid-week top-up.
• Batch cook and prep. On Sundays, I cook dinner and make extra servings for lunches. I also wash and chop veggies, freeze bananas for smoothies, and prep other ingredients to make my week easier.

If you want more guidance, I’ve created 8-week meal plans that include over 400 recipes and detailed grocery lists. They’re a great way to simplify your meal planning and stay on track :)

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3. WALK 10K STEPS PER DAY

Walking is one of the simplest, most effective ways to burn calories and improve your overall health. Plus, it’s so easy to fit into your daily routine you don’t need a gym or special equipment.

Aim for 10,000 steps a day, but don’t stress if that feels overwhelming. Start with 5,000 and increase your step count by 1,000 every five days. Splitting your steps into smaller chunks throughout the day can make it more manageable.

How to Make It Work:

• Take a short walk after meals.
• Park farther away or get off public transport a stop early.
• Walk while listening to your favorite podcast or music.

Make it fun and enjoyable! Walking at a brisk pace where you can still hold a conversation is perfect for fat-burning and improving cardiovascular health.

RELATED POST: 30-DAY WALKING CHALLENGE

4. PRACTICE A HEALTHY FOOD MINDSET

The holiday season can be tricky when it comes to food. There are parties, family dinners, and endless trays of desserts. And guess what? That’s okay! A sustainable weight loss journey includes moments of indulgence.

Instead of stressing about perfection, practice the 80/20 rule. Focus on eating healthy, nutrient-dense foods 80% of the time and allow yourself to enjoy treats the other 20%. One indulgent meal or weekend won’t ruin your progress what matters is getting back on track right after.

Always remember to be kind to yourself. The holidays are meant to be enjoyed, so don’t let guilt take away from the moments you share with loved ones. Balance and consistency are what truly matter.

5. QUICK WORKOUTS FOR THE WIN

Let’s face it the holidays are BUSY. But even with a packed schedule, you can still fit in quick, effective workouts. Just 15-20 minutes, 3-4 times a week, can make a big difference in how you look and feel.

These workouts don’t have to be intense or complicated. Focus on bodyweight exercises, resistance bands, or even a quick yoga session. Keeping your body moving will help you burn calories, build strength, and feel amazing.

If you’re looking for inspiration, check out our 21-Day Challenge on the Femme Nativa app. It’s free, fun, and designed to fit into your busy schedule!

FINAL THOUGHT

Aiming to lose 10 lbs by New Year’s Eve is achievable with a balanced approach. Focus on eating well, planning meals, walking daily, maintaining a healthy mindset, fitting in quick workouts, and prioritizing sleep. These small but powerful steps will set you up for success, not just for the holidays but for the year ahead.

Remember, progress isn’t about perfection it’s about consistency. You’ve got this, and I’m here cheering you on every step of the way. Let’s make this holiday season your healthiest and happiest yet!

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The post How To Lose 10 lbs By New Year’s Eve appeared first on Rachael Attard.

Cycle syncing is a simple yet powerful way to optimize your diet and exercise based on where you are in your cycle. It’s about working with your body’s natural rhythms, so you feel more energized, balanced, and in control. Let’s dive in and see how cycle syncing can help with weight loss!

WHAT IS CYCLE SYNCING?

Cycle syncing is all about syncing your workouts, meals, and self-care routines with the four phases of your menstrual cycle. It’s like giving your body what it needs when it needs it, and the results can be amazing. When you match what you’re eating and how you’re moving to your hormonal shifts, you’re setting yourself up for success.

So, instead of pushing yourself with the same routine every single day of the month, you’re listening to your body and giving it what it wants.

As a woman, I’ve totally been there. There are days when I feel on top of the world, I feel super energized, ready to crush a workout, and totally motivated to eat clean. But then, there are other days when I just feel blah my energy’s low, my cravings are out of control, and I’m honestly just counting down the minutes until I can sit on the couch. Sound familiar?

Well, that’s when I started paying attention to my cycle. I realized I could sync my habits with the different phases of my cycle and work with my body, not against it. Since then, I’ve felt way more in control more energy, fewer cravings, and way better workouts.

And trust me, if I can do it, so can you!

DOES CYCLE SYNCING HELP WITH WEIGHT LOSS?

YES, YES, YES! Cycle syncing is a total game-changer when it comes to weight loss. When you align your workouts and nutrition with your cycle, your body is way more in sync with your goals. Instead of struggling through a workout when you have zero energy, or eating foods that don’t support your body’s needs, you’ll be making choices that work for you.

By syncing up, you’re working with your body, not against it, which makes weight loss feel more natural and less like a battle. Trust me, it makes a huge difference.

THE FOUR PHASES OF THE MENSTRUAL CYCLE

Let’s break it down, shall we? There are four phases in your cycle, and each one affects you a little differently. Understanding these phases helps you decide what kind of foods to eat and what types of workouts to focus on.

HOW TO LOSE WEIGHT ACCORDING TO YOUR CYCLE

Okay, let’s get practical! Here’s how you can sync your meals and workouts to each phase of your cycle for optimal weight loss:

MENSES PHASE (Days 1-5)

This is the first phase of your cycle, and it’s all about rest and recovery. Your hormones are at their lowest, and your body is focusing on shedding the uterine lining, so energy can feel a little low. And guess what? That’s okay. This phase is all about being gentle with yourself.

Diet: Nourishing, easy-to-digest foods are key. Think soothing soups, warm smoothies, and iron-rich foods like leafy greens, lentils, and beans to replenish your energy. Your body needs that extra support right now, so avoid anything too heavy or hard to digest.

Exercise: This is not the time to push yourself too hard. Now is when light, gentle movement like walking, stretching, or restorative yoga is perfect. You might want to focus on lower-intensity options like Pilates or a relaxing walk. Remember, this phase is all about listening to your body and honoring its need for rest. It’s a time to recharge and reset.

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FOLLICULAR PHASE (Days 6-13)

Now that your period’s wrapped up, your body is entering a phase where energy starts to build back up. Your estrogen levels rise, and your body becomes more efficient at burning fat. You’re feeling more energized, and your body is ready to take on more intense workouts.

Diet: Your body is revving up to burn fat, so you’ll want to fuel it with lean proteins (like chicken, fish, or tofu), lots of veggies, and whole grains like quinoa and brown rice. These foods help keep your energy levels high and give your body the nutrients it needs to build muscle.

Exercise: This is when you can start ramping things up! Your body is ready for strength training and moderate cardio. This is a great time to focus on workouts that target strength and endurance, think moderate to intense resistance training, or cardio sessions that get your heart pumping. You’ll be amazed at how strong you feel during this phase. Your energy is high, and it’s the perfect time to take on new challenges and push yourself a bit more!

OVULATORY PHASE (Days 14-16)

This is the peak of your cycle energy is at its highest, and your metabolism is on fire! Your estrogen levels peak during ovulation, so your body’s working at its best. You’re likely feeling confident, strong, and ready to take on anything. This is your time to shine!

Diet: Because your metabolism is working overtime during this phase, you need to fuel up with nutrient-dense foods. Antioxidant-rich foods like berries, leafy greens, and healthy fats (like avocado, nuts, and seeds) are perfect for supporting your metabolism. These foods help keep your energy levels high and support your body as it burns more calories.

Exercise: You’ve got the energy, so now’s the time to go hard with high-intensity workouts! Think HIIT (high-intensity interval training), intense cardio, or anything that challenges you and gets your heart pumping.

RELATED POST: NO JUMPING AT HOME HIIT WORKOUT

Our programs are packed with intense, heart-pumping workouts that will make the most of this phase. This is your moment to push yourself to the limit and feel like an absolute powerhouse. You’ve got the energy and metabolism to burn more calories, so let’s make the most of it!

LUTEAL PHASE (Days 17-28)

This phase is all about balance. Your body’s shifting gears and your metabolism is still working hard to burn calories, but your energy levels might start to dip a little, and you could feel hungrier, especially as your body prepares for your next period. This phase can feel like a little rollercoaster, but with the right balance of food and exercise, it can be smooth sailing.

Diet: Your body might crave more comfort foods during this phase, and that’s totally normal. Focus on fiber-rich foods like sweet potatoes, quinoa, and leafy greens to keep you feeling full and satisfied. Lean proteins and healthy fats are also great here to keep you feeling nourished. And hey, it’s okay to indulge a little, but try to steer clear of too many processed or sugary foods, especially if you’re feeling bloated.

Exercise: While you might not have the same energy for high-intensity workouts during this phase, you still want to keep moving. Focus on moderate exercises like yoga, pilates, or walking. These workouts will keep you moving without overdoing it, and they’re designed to support your body as it works through this phase.

RELATED POST: 30 DAY WALKING CHALLENGE

HOW OUR PROGRAMS CAN HELP YOU!

I know this all sounds like a lot, but the good news is that our programs are built with your cycle in mind! You can sync your workouts to each phase, making it so much easier to work with your body and feel amazing while doing it.

Whether you’re doing a full-body Pilates workout during your Menstrual Phase or hitting a HIIT session during your Ovulatory Phase, we’ve got something for every part of your cycle.

• Menstrual Phase: Gentle workouts like restorative yoga or Pilates that won’t overwhelm you but will keep you moving.
• Follicular & Ovulatory Phases: Strength training and intense cardio workouts that’ll push you to your limits when you’ve got the energy to do it!
• Luteal Phase: Yoga, walking, and Pilates workouts that are still effective but gentler on your body as you wind down from the intensity of the previous phases.

By following your cycle and syncing up your workouts, you’ll feel stronger, more energized, and way more in tune with your body. It’s about honoring what your body needs in each phase and letting it guide you through your fitness journey.

Remember, working with your body is about feeling your best at every stage. So, go ahead and start syncing your workouts with your cycle today, and watch how much easier and more enjoyable your fitness routine becomes!

FINAL THOUGHT

At the end of the day, your body’s natural rhythm is powerful, and when you work with it instead of against it, amazing things happen. Understanding your cycle and how it affects your metabolism, energy levels, and cravings can truly transform the way you approach weight loss and fitness.

By syncing your workouts and meals to your cycle, you’re not only setting yourself up for better weight loss results, but you’re also creating a routine that feels good, energizing, and sustainable. This isn’t a one-size-fits-all approach, it’s about finding what works for you. Remember that consistency and self-compassion are key. Take the time to listen to your body, fuel it right, and move with intention.

You’re not in this alone your body’s on your team, and when you sync with your cycle, you’ll be amazed at the results you can achieve.

Stay strong, be kind to yourself, and always remember you’ve got this!

Love, Rachael xx

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In the day and age when obesity has become an epidemic (by 2035, the World Obesity Atlas predicts that over 51% of the global population will be considered obese), you might have heard about GLP-1 medications like Ozempic, Saxenda, and Mounjaro being used as a weight loss aid.

Before considering these medications, remember they are still medications and come with serious side effects and might not be suitable for everyone, NOT everyone will benefit from them so you should always consult a medical professional first :)

Now we’re here to share the facts—the pros and cons—so you can make an informed choice that’s right for you.

WHAT ARE MOUNJARO, OZEMPIC, SAXENDA, AND WEGOVY?

These medications are part of a group called GLP-1 agonists, and they work with appetite control and blood sugar regulation. They mimic a hormone released when we eat, which helps you feel fuller for longer by slowing down how quickly food leaves your stomach. This also increases leptin, a hormone that helps your brain recognize when you’re full, so you naturally end up eating less and craving fewer snacks.

They also make the body use glucose (sugar) more efficiently. When your body doesn’t have enough glucose, it starts burning fat for energy, which can lead to fat loss. These medications can also reduce the amount of sugar your liver produces, so there’s less sugar floating around in your bloodstream.

But of course, these aren’t magic pills, and these medications ARE NOT for everyone.

It’s also very important to mention that Ozempic has been FDA-approved and in use since 2017 in the treatment of people with type 2 diabetes, and the later designed weight loss medications like Mounjaro, Saxenda, and Wegovy have been FDA-approved for the treatment of obese patients. So, if you are a healthy person who is looking to lose 5-10 pounds, this approach is probably NOT for you :)

So, let’s find out in more detail about each of these medications and what the difference is between them:

MOUNJARO (TIRZEPATIDE)

This medication is a new kid on the block, it was made to help people with type 2 diabetes and this is not a weight loss drug. Mounjaro helps manage blood sugar and reduces appetite, making a person feel fuller and less likely to snack.

HOW TO USE IT

Mounjaro is taken as a weekly injection. A person can start with a smaller dose and increase it gradually. This helps the body adjust without causing too many side effects.

PROS AND CONS OF MOUNJARO

While Mounjaro is promising, it’s not officially approved for weight loss. It can help with appetite control and weight loss, but a person might experience some side effects like nausea or diarrhea. Plus, injections are every week.

OZEMPIC (SEMAGLUTIDE)

Ozempic is a popular option these days, but here’s the scoop, it was made to manage type 2 diabetes, and NOT for weight loss. It helps manage blood sugar and lowers hemoglobin A1C, it is designed to respond when the blood sugar rises, helping the body to release its own insulin.

HOW TO USE IT

Ozempic is taken as a weekly injection, starting with a low dose to ease into it. The dose can be increased based on how well a person can tolerate it.

PROS AND CONS OF OZEMPIC

Ozempic is effective at helping people with diabetes lose weight, but it’s not recommended for people without diabetes. It can have side effects like nausea and might even cause serious conditions like pancreatitis. Plus, it can be pricey if it’s not covered by insurance.

SAXENDA (LIRAGLUTIDE)

Saxenda is for weight management of adults and children aged 12-17 with obesity, and adults with excess weight and related health issues, so it’s important to remember that if you’re someone who with obesity this medication is NOT for you.

Just like the other GL-1 medications Saxenda also works by making a person feel fuller faster, so the result is eating less.

HOW TO USE IT

Saxenda is a daily injection. Starting with a small dose and gradually increasing it to reduce side effects like nausea.

PROS AND CONS OF SAXENDA

Saxenda is a medication designed for weight management. Combined with proper, balanced nutrition and regular exercise, it helps reduce hunger and helps with satiety, but it does require daily injections and might cause some digestive issues at first. It can also be on the expensive side if insurance doesn’t cover it.

WEGOVY (SEMAGLUTIDE)

Wegovy is similar to Ozempic but is approved specifically for weight management of people with obesity. It uses the same ingredient as Ozempic but at a higher dose to target weight loss more directly.

HOW TO USE IT

Wegovy is a weekly injection as well, starting with a lower dose and increasing it over time to help reduce side effects.

PROS AND CONS OF WEGOVY

Wegovy is designed for weight loss, so it’s a great option for people who need help with weight loss and long-term lifestyle changes. It helps with appetite and portion control, but like other GLP-1 agonists, it can cause side effects like nausea.

Remember that Ozempic, Mounjaro, Saxenda, and Wegovy can have serious side effects and might not be suitable for everyone. Some people I know who have used similar medications experienced trouble sleeping and constipation. Since sleep problems can be a significant issue, talk to your doctor about these side effects and how they might impact your daily life before considering these medications.

WHAT TO CONSIDER BEFORE TAKING GLP-1 AGONIST MEDICATIONS

When looking into GLP-1 agonist medications like Ozempic, Saxenda, Mounjaro, or Wegovy, it’s really important to think about a few key things to make sure you’re making a safe and smart choice.

YOUR MEDICAL HISTORY

When you consider GLP-1 agonist medications like Ozempic, Saxenda, Mounjaro, or Wegovy, make sure to evaluate your medical history. Not everyone can use these medications safely, and certain health conditions may pose risks.

• Ozempic: Ozempic may not be safe for people with pancreatitis, gallbladder disease, diabetic retinopathy, or kidney problems. If you are pregnant or planning to become pregnant, avoid taking Ozempic. Always consult your doctor to ensure it’s a safe option for you.

• Saxenda: Saxenda targets adults with a BMI over 30 or over 27 with weight-related conditions such as high blood pressure or diabetes. However, pregnant women, children under 18, and individuals over 75 should avoid it due to limited research on its safety for these groups.

• Mounjaro: You shouldn’t take Mounjaro if you have or had thyroid cancer or if you have a strong family history of thyroid cancer.

• Wegovy: Those who’ve had allergic reactions to similar medications should also avoid Wegovy.
• Individuals with a personal or family history of thyroid tumors, including medullary thyroid carcinoma or multiple endocrine neoplasia syndrome type 2 (MEN 2), should avoid taking Wegovy. Those who have experienced allergic reactions to similar medications should also steer clear of Wegovy.

AVOID NON-REGULATED OR COMPOUNDED MEDICATIONS

FDA-approved medications undergo thorough testing and earn our trust, but compounded or non-branded versions (like non-branded Semaglutide) carry their own set of risks. These alternatives may not follow the same strict regulations, which can lead to:

• Contamination: Without proper oversight, there’s a higher chance of contamination, which can lead to infections or other serious health issues.
• Incorrect Dosing: Compounded meds might not have the right amount of the active ingredient, making them either too weak to work or too strong, causing side effects.

For your peace of mind, always choose FDA-approved medications prescribed by a healthcare professional. They have undergone proper testing to ensure safety and effectiveness.

DETERMINE IF YOU REALLY NEED THE MEDICATION

GLP-1 medications target people with type 2 diabetes and those dealing with significant obesity. To determine if they suit you, consider the following:

• Assess Your Need: If you’re aiming to lose just a few pounds or don’t have diabetes, these medications might NOT be necessary.

• Consult Your Doctor: Discuss your weight loss goals and overall health with your healthcare provider. They can guide you on whether GLP-1 medications are suitable or if better options exist for your situation.

UNDERSTAND THE MEDICATION’S PURPOSE AND LIMITATIONS

GLP-1 medications can aid in weight loss, but they aren’t a magic solution and don’t suit everyone. They target specific individuals, such as those with type 2 diabetes, obesity, or other weight-related health issues. Here’s what you should keep in mind:

• Not a Quick Fix: Combine these medications with a healthy diet and regular exercise for the best results. Don’t rely on them alone.
• Long-Term Commitment: Be ready for ongoing use, including regular injections and potential side effects.

By considering these factors, you’ll make a more informed decision about whether GLP-1 medications are right for you. Always collaborate closely with your healthcare provider to find the safest and most effective way to manage your health and weight.

WHAT TO EAT WHILE ON OZEMPIC AND OTHER GLP-1 AGONIST MEDICATIONS

As I mentioned a while back, these are medications and have side effects, so despite Saxenda and Majaundro being weight loss medications, taking medications alone is NOT enough, you’ll also need to focus on eating a balanced diet and having an exercise routine.

Here’s a guide to making the most of your diet while on these medications:

HIGH-FIBER FOODS

Prioritize filling your plate with plenty of veggies, fruits (but be careful with grapefruit and grapefruit juice because they can affect how your body processes certain medications) whole grains, and legumes like beans and lentils.

These foods are packed with fiber, which is key for helping you stay fuller for longer and supporting healthy digestion. Fiber works by slowing down how quickly your stomach empties, which helps keep those hunger pangs in check and can prevent overeating. It’s an easy way to nourish your body while also managing cravings!

LEAN PROTEINS

Opt for protein-rich foods like chicken, turkey, fish, eggs, and beans. Lean proteins help you stay full and satisfied without adding too many calories. They’re great for maintaining muscle mass while losing weight, which is absolutely essential for anyone on their weight loss journey. Protein also has a higher thermic effect, meaning your body burns more calories digesting it.

RELATED POST: HOW MUCH PROTEIN DO YOU NEED TO LOSE WEIGHT AND BUILD LEAN MUSCLE?

HEALTHY FATS

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats help manage hunger by keeping you full and satisfied. They also support overall health, including heart health. Healthy fats are more filling than refined carbs and can help control your appetite.

WHAT NOT TO EAT WHILE ON OZEMPIC AND OTHER GLP-1 AGONIST MEDICATIONS

To get the most out of your medication and avoid side effects, it’s important to steer clear of certain foods:

SUGARY FOODS

Avoid sweets, desserts, and sugary drinks. These foods can cause spikes in your blood sugar levels, making it harder for your medication to regulate your blood sugar and manage your appetite effectively. High sugar intake can also lead to cravings and disrupt your progress.

PROCESSED FOODS

Stay away from processed foods that contain unhealthy fats and refined carbs. These often have added sugars, sodium, and artificial ingredients that can slow down your weight loss and negatively impact your health. Processed foods can make you feel hungrier and less satisfied, which can sabotage your efforts.

ALCOHOL

Be cautious with alcohol. It can interfere with how your medication works and may cause side effects like nausea or upset stomach. Alcohol also adds empty calories and can lead to poor food choices, which can hinder your weight loss progress.

By focusing on the right foods and avoiding those that can interfere with your medication, you’ll support your weight loss journey and help your medication work more effectively.

RELATED POST: PROCESSED FOODS: HEALTH RISKS AND WHAT TO AVOID

WHAT’S THE BEST MEDICINE FOR WEIGHT LOSS?

Saxenda and Wegovy target weight management specifically, while Ozempic and Mounjaro help people with type 2 diabetes manage both blood sugar and weight. Remember, only a doctor should prescribe weight loss medications, and they work best as part of a broader treatment plan, including a healthy diet and exercise.

With the growing demand for these medications, concerns about shortages have been rising, which means patients with diabetes may struggle to access them. So, keep in mind that these meds aren’t for everyone.

For more details on these medications, check out this podcast where doctors answer tough questions about Ozempic and weight loss. It’s a fantastic resource that helped me understand this topic and I know will also help you too :)

EXERCISE STRATEGIES FOR MAINTAINING WEIGHT LOSS

Exercise is important for keeping off the pounds and boosting your overall health. Whether or not you’re thinking about using weight loss medications, it’s important to remember that the right exercise strategies can make a big difference to your well-being.

Here’s how to stay active and maintain your weight loss effectively :)

STARTING WITH LOW-IMPACT EXERCISES

For those with significant weight to lose, starting with low-impact exercises like walking or gentle swimming can ease your body into a fitness routine. These activities are easier on the joints and help build a foundation for more intense workouts.

INCORPORATING STRENGTH TRAINING

As you progress, adding strength training can be highly beneficial. Strength training helps build lean muscle, which boosts metabolism and contributes to a toned appearance. Aim to include strength exercises 2-3 times a week, focusing on all major muscle groups.

GRADUALLY INCREASING INTENSITY

Over time, gradually increasing the intensity of your workouts can further enhance weight loss and improve fitness levels. This might involve incorporating higher-intensity interval training (HIIT) or increasing the weight you lift during strength training sessions.

FINAL THOUGHTS

Weight loss medications like Ozempic, Saxenda, Mounjaro, and Wegovy can be helpful for certain individuals, but they’re not a quick fix and aren’t suitable for everyone. Each option has its own pros and cons, so discuss them with your doctor to decide if one of these treatments is right for you and which one suits you best.

Most importantly, be patient with yourself. Every step toward a healthier lifestyle is progress. Whether or not you choose medication, focus on your overall well-being. You’ve got this, and you’re not alone. Keep moving forward and celebrate your progress along the way!

CHECK OUT THIS PROGRAM

SOURCES

• World Obesity Atlas – https://www.news-medical.net/news/20230302/Alarming-Projection-By-2035-more-than-half-of-the-global-population-will-be-obese.aspx
• GLP-1 Medications – https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955
• Ozempic – https://www.webmd.com/drugs/2/drug-174491/ozempic-subcutaneous/details
• Saxenda – https://www.drugs.com/saxenda.html
• Mounjaro – https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/treating-your-diabetes/tablets-and-medication/glp-1/mounjaro
• GLP-1 Agonists – https://www.guysandstthomas.nhs.uk/health-information/diabetes-medicines-glp-1-agonists
• Appetite Control and Blood Sugar Regulation – https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists
• Increases Leptin – https://www.nytimes.com/2023/08/17/health/weight-loss-drugs-obesity-ozempic-wegovy.html
• Help People with Type 2 Diabetes – https://mounjaro.lilly.com/
• Not a Weight Loss Drug – https://mounjaro.lilly.com/what-is-mounjaro
• Mounjaro Helps Manage Blood Sugar – https://phelpshealth.org/news/featured-stories/understanding-mounjaro-guide-type-2-diabetes-patients
• Mounjaro is Taken as a Weekly injection – https://www.goodrx.com/mounjaro/tips
• Not Officially Approved for Weight Loss – https://www.medicalnewstoday.com/articles/drugs-mounjaro-for-weight-loss
• Experience Some Side Effects Like Nausea or Diarrhea – https://www.medicalnewstoday.com/articles/drugs-mounjaro-side-effects#more-common-side-effects
• Made to Manage Type 2 Diabetes – https://www.forbes.com/health/weight-loss/ozempic-for-weight-loss/
• Helps Manage Blood Sugar – https://www.ozempic.com/why-ozempic/how-ozempic-works.html
• Ozempic is Taken as a Weekly Injection – https://health.ucdavis.edu/blog/cultivating-health/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend/2023/07
• Saxenda is Designed for Weight Management – https://www.saxenda.com/
• Saxenda Works by Making a Person Feel Fuller – https://www.medsafe.govt.nz/consumers/cmi/s/saxenda.pdf
• Saxenda is a Daily Injection – https://www.saxenda.com/support-and-resources/faqs.html
• Helps Reduce Hunger – https://www.medicalnewstoday.com/articles/drugs-saxenda
• Wegovy is Pretty Similar to Ozempic – https://ro.co/weight-loss/wegovy-vs-ozempic/
• Wegovy is Taken as a Weekly injection – https://www.wegovy.com/taking-wegovy/dosing-schedule.html
• Appetite and Portion Control – https://www.medicalnewstoday.com/articles/drugs-wegovy-for-weight-loss#how-wegovy-works
• Not be Safe for People with Pancreatitis – https://www.ozempic.com/important-safety-information.html
• If You are Pregnant Avoid Taking Ozempic – https://www.goodrx.com/ozempic/ozempic-and-pregnancy
• Pregnant women, Children under 18, and Individuals Over 75 – https://www.medsafe.govt.nz/consumers/cmi/s/saxenda.pdf
• Thyroid cancer – https://www.webmd.com/obesity/mounjaro-side-effects
• Individuals with a personal – https://www.buzzrx.com/blog/who-should-not-take-wegovy
• Medullary Thyroid Carcinoma – https://www.buzzrx.com/blog/who-should-not-take-wegovy
• Multiple Endocrine Neoplasia Syndrome Type 2 – https://www.mayoclinic.org/diseases-conditions/men-2/symptoms-causes/syc-20540486
• Compounded or Non-Branded Versions – https://www.goodrx.com/classes/glp-1-agonists/compounded-semaglutide
• Focus on Eating a Balanced Diet – https://www.webmd.com/obesity/news/20240208/weight-loss-drugs-should-be-taken-with-diet-exercise
• Concerns about Shortages Have Been Rising – https://www.reuters.com/business/healthcare-pharmaceuticals/novo-nordisks-ozempic-shortage-expected-continue-into-q4-2024-09-02/

The post A Guide to Weight Loss Medications: Ozempic, Mounjaro, Wegovy and Saxenda appeared first on Rachael Attard.

Maintaining these results can be really challenging, but with the right strategies, it’s absolutely possible to keep the weight off and stay in shape!

In this blog post, I will answer questions on how to maintain fitness and weight loss results. Plus, I’ll be adding some lessons and tips that can hopefully work for you.

HOW TO MAINTAIN WEIGHT LOSS PROGRESS AFTER FINISHING A FITNESS PROGRAM?

Sadly, many people who lose weight eventually put it back on. About 20%-25% of overweight dieters manage to successfully lose weight and keep it off over time. People regain the weight that they lose because of restrictive diets, wrong mindset, and lack of sustainable habits. 

BUT, don’t let this discourage you. As I’ve mentioned in one of my previous blog posts, maintaining a healthy lifestyle shouldn’t be too difficult, even if it might be challenging at times. You can maintain your weight loss in a number of ways that have been proven and tested. These are the following:

HAVE A SUPPORT SYSTEM

This is important, but it often slips through the cracks. If your family, partner, or housemates are eating unhealthy and partying every weekend, chances are you’ll fall into the same habits.

Try talking to someone you live with and ask for their support! If you live alone, find a friend or a family member who shares your goals and keeps each other motivated.

MAKE A PLAN

If you just eat whatever and do whatever exercise you feel like, you might maintain your weight, but it’s unlikely you’ll make much progress. You need a plan, even if it’s just one you jot down yourself.

Schedule your workouts, and write them on a piece of paper—this keeps you accountable and makes you more likely to stick with it. Do the same for your meals!

Also learn how to balance your meal, try to stick to around 200–400 calories less than your ideal calorie intake :)

THINK LONG-TERM

Losing weight and maintaining a healthy lifestyle is a lifelong journey. While setting short-term goals is great, always keep the bigger picture in mind.

If you don’t hit your short-term goal, you might feel like giving up. But don’t! This is about creating habits you can stick with forever, and it’s okay if it takes time. Slow and steady progress is far better than crash dieting and then quitting.

FIND YOUR BALANCE

As I mentioned before, this should be something you can commit to for life. Can you realistically say you’ll LIMIT your sugar intake? If that works for you, that’s fantastic!

But for many, it’s not sustainable and can lead to binge eating and other problems. It’s better to avoid being overly strict and instead focus on sticking to your exercise plan and eating healthily most of the time. If you have a less healthy meal out with friends or family, don’t beat yourself up—just enjoy the moment!

You can totally give the 80:20 rule a shot with your eating habits. I personally follow this approach where I focus on healthy choices—like veggies, lean proteins, around 80%. Then, for that other 20%, I enjoy some treats when I really feel like it or when I’m out with friends and family.

And hey, don’t stress if you have a day where things don’t go according to plan. We’re all human, after all. Just like me, you can pick yourself up, aim to get back on track, and keep aiming for that balance between feeling good and enjoying your food.

EXERCISE REGULARLY

Stick to a regular exercise routine. It doesn’t have to be as intense as during your weight loss phase, but staying active is important. Engaging in at least 30 minutes of exercise daily can assist in maintaining weight by balancing the calories you take in and the calories you burn.

RELATED POST: TOP 7 EXERCISES YOU CAN DO INSTEAD OF SQUATS AND LUNGES

STAY HYDRATED

Drink plenty of water. Drinking water is proven to be beneficial for weight maintenance. It can make you feel fuller, potentially reducing calorie intake if you drink a glass or two before meals. Drinking water may slightly increase the number of calories you burn throughout the day.

GET ENOUGH SLEEP

Getting enough sleep is also important in weight maintenance. Getting enough sleep can really help you maintain a healthy weight by keeping your energy levels up and your hormones balanced.

If you’re finding it hard to get enough rest and sleep, there are natural supplements that can really make a difference. These are the four natural supplements I use daily to help improve my sleep.

CONTROL YOUR STRESS LEVELS

Your mental health plays a crucial role in maintaining your weight, thus it must be given the same amount of importance and consideration. Managing stress is crucial for weight maintenance because high-stress levels can raise your appetite and potentially lead to weight gain.

RELATED POST: IS STRESS CAUSING YOUR WEIGHT GAIN?

TAKE BREAKS BETWEEN FITNESS ROUTINES

You probably already know that I DO recommend rest days. When I first got serious about fitness, I thought I had to go hard all the time—no breaks, just pushing myself to the max. But as I got more into it, I realized how important those breaks really are.

I’ve been there, feeling totally drained from too much time in the gym. That’s when I figured out how IMPORTANT it is to take regular breaks. Trust me, it’s not just about feeling good—it’s about making your fitness routine stick and stay fun.

Taking breaks helps your muscles recover and grow stronger. It lowers the chances of getting hurt and helps you make steady progress in your fitness journey.

But that’s not all. Rest days also give your mind a break. They reduce stress and prevent burnout, which is super important for staying motivated and focused on your fitness goals. Plus, when you come back after a day off, you often feel more energized and ready to tackle your workouts with renewed enthusiasm.

So, remember to give yourself some downtime—it’s a key part of staying healthy, strong, and consistent in your fitness journey. Your body and mind will thank you for it!

WHAT SHOULD I DO ON MY REST DAYS?

Here’s a tip that’s worked wonders for me, instead of a full-on rest day, I go for an “active recovery” day. It’s amazing how this keeps me on track with healthier eating habits—maybe it’s the endorphins or just feeling productive, but it really clicks for me!

On active recovery days, I keep things light and fun. I’ll go for a leisurely walk, enjoy a hike, take a yoga class, or spend some time stretching. Sometimes, I’ll head to the beach for a walk and a swim, or do a little ab workout to focus on my core. The main idea is to keep moving and make sure I’m having a good time doing it!

HOW MANY DAYS SHOULD I ALLOT FOR REST DAYS?

When you’re working out hard, your body needs time to recover. It’s during these breaks that your muscles fix themselves and get stronger. If you keep pushing without resting, your body misses out on this important recovery time.

That’s why I always suggest taking at least 1-2 rest days each week, its to make sure you maintain your fitness progress. Skipping rest can actually slow you down, so those days off are really important for staying on track.

CONTINUE WALKING AND EXERCISING

Apart from general questions on maintaining fitness and weight loss progress, my Instagram inbox is also flooded with questions about whether to continue their walks and exercises.

To answer these questions, YES, you should continue your walks and exercises. Regular exercise and walking work wonders in maintaining fitness and keeping those weight loss progress steady.

RELATED POST: 5 WAYS TO MAKE WALKING FUN

HOW MANY TIMES DO I NEED TO EXERCISE?

To keep your weight in check and stay healthy, try aiming for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week. I know it sounds like a lot, but breaking it down makes it more manageable—think 30 minutes a day, five days a week. And don’t forget to include muscle-strengthening exercises twice a week. This routine has really worked for me, and it feels great to stay active!

HOW OFTEN SHOULD I WALK?

I try to walk for at least 30 minutes most days of the week. If walking is your main workout, you might want to bump it up to 60 minutes a day, depending on what you’re aiming for. And don’t worry, you can totally break it up into shorter walks throughout the day. That’s what I do, and it really helps!

WILL I LOSE PROGRESS IF I STOP MAKING 10,000 STEPS PER DAY?

The 10,000 steps goal is a great motivator, but don’t worry if you don’t hit it every single day. I’ve learned that consistency is what really counts. If you miss a day or two, it’s no big deal—just get back on track when you can. Staying active overall is what makes the biggest difference.

FINAL THOUGHTS

Alright, you’ve got this! Remember, fitness is a lifelong journey, not a sprint. Celebrate your successes, learn from setbacks, keep pushing towards your goals, and don’t deprive yourself of rests and breaks. You’ve already proven you’re capable of amazing things. Stay strong, stay motivated, and keep shining bright!

Love Rachael xx

START THE PROGRAM TODAY

SOURCES

• 20%-25% of Overweight Dieters – https://www.mdpi.com/2072-6643/14/6/1259
• People Regain Weight – https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back
• Lifelong Journey – https://www.ucihealth.org/blog/2020/01/weight-loss-psychology
• Assist in Maintaining Weight – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
• Drinking Water – https://www.ncbi.nlm.nih.gov/pubmed/14671205
• Lowers the Chances of Getting Hurt – https://www.medicalnewstoday.com/articles/rest-day
• Endorphins – https://my.clevelandclinic.org/health/body/23040-endorphins
• 150 minutes of Moderate Exercise – https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

The post Tips to Maintain Weight Loss Results and Fitness Progress appeared first on Rachael Attard.

In this post, I’ll break down what proteins are, why they’re so important for weight loss and lean muscle building, and how much protein women need to eat on a daily basis.

WHAT ARE PROTEINS?

Protein is super important when it comes to losing weight and building muscles!

Proteins are the building blocks of life. LITERALLY! They’re made up of amino acids, which are essential for building and repairing tissues in your body. Think of proteins as the construction workers in our bodies, always ready to repair damage and build new structures.

WHAT ARE THE DIFFERENT TYPES OF AMINO ACIDS?

Proteins are made up of amino acids and there are two types of amino acids: essential and non-essential.

Essential amino acids are the ones our bodies can’t make on their own, so we have to get them from our diet. Non-essential amino acids can be made by our bodies, even if we don’t get them from food.

Both types are important for keeping us healthy, supporting muscle growth, producing energy, and boosting our immune system :)

ESSENTIAL AMINO ACID

Essential amino acids are those our bodies can’t make on their own, so we have to get them from our diet. They’re super important for things like building muscle, repairing tissues, and keeping our immune system strong. Here are the essential amino acids and what they do:

NON-ESSENTIAL AMINO ACIDS

While our bodies can produce non-essential amino acids, they are still important for maintaining overall health and supporting functions such as detoxification, brain health, and collagen formation. Here’s a look at each non-essential amino acid:

WHY DOES PROTEIN MATTER?

Proteins do many important things in our bodies, from helping us stay fit to lowering our blood pressure. But today, we’ll focus on how they help with weight loss and building lean muscles.

PROTEINS AND WEIGHT LOSS

Proteins are great for controlling your appetite, they make you feel full longer because they take longer to digest than carbs and fats. This means you won’t feel hungry as quickly and can avoid those snack cravings.

Proteins also boost your metabolism. This means your body burns more calories to digest and use the nutrients in protein. So, you burn more calories throughout the day. Studies show that people who eat more protein tend to lose weight faster and keep it off. A high-protein diet increases your metabolism and helps reduce calorie intake and cravings.

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

PROTEINS AND BUILDING LEAN MUSCLES

Protein is awesome for building lean muscles. When you exercise, your muscles tear and protein is what helps them repair. This is how we build muscle. So if you exercise but don’t eat enough protein, you are just making it harder for your body to repair those muscles there.

Protein sets off a process called muscle protein synthesis. It’s like your body’s repair team, working hard to rebuild and strengthen your muscles after exercise.

So, if you’re aiming for that lean and toned muscle, making sure you get plenty of protein is important!

WHAT’S THE RECOMMENDED DAILY PROTEIN INTAKE FOR WOMEN?

Now, you might be wondering, “How much protein do I actually need?” The answer depends on several factors, including your age, gender, activity level, body type, and fitness goals.

For starters, here are some general guidelines to help you get started:

FOR GENERAL HEALTH

Adults are recommended to take around 0.8 grams of protein for every kilogram of body weight per day or just over 7 grams for every 20 pounds of body weight. This is the minimum amount recommended to meet your basic nutritional needs.

For example, a person weighing 140 pounds would need about 50 grams of protein daily to maintain overall health.

FOR WEIGHT LOSS

Increase your intake to about 1.76 to 2.20 grams of protein per kilogram of body weight per day or approximately 0.8 to 1.0 grams of protein per pound of body weight. This higher amount keeps you feeling full, which can prevent overeating.

For instance, if you weigh 150 pounds, aim for 120 to 150 grams of protein daily. Protein-rich foods like chicken, fish, beans, and Greek yogurt can help you reach this target.

FOR MUSCLE BUILDING

1.4 to 2.0 grams of protein per kilogram of body weight per day or 0.64 to 0.91 grams of protein per pound per day is ideal for active individuals. For someone weighing 150 pounds, that translates to roughly 95 to 136 grams of protein daily. This ensures your muscles have what they need to recover and grow stronger after workouts.

Incorporating protein shakes, lean meats, eggs, and tofu into your diet can help meet these higher protein needs.

I personally love whey protein and recommend it to most people. It’s a high-quality, fast-digesting protein that supports muscle recovery and growth, it can also help in losing weight and helps maintain muscle mass!

However, if you can’t consume dairy products, there are plenty of great alternatives like plant-based protein powders :)

BEST SOURCES OF PROTEIN

Now that we know why proteins are important and how much you need, let’s talk about where to get them. Here are some fantastic sources of protein to incorporate into your diet:

• Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork are excellent sources of high-quality protein.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood provide not only protein but also healthy fats like omega-3 fatty acids.
• Dairy: Greek yogurt, cottage cheese, and milk are rich in protein and can be great additions to your diet.
• Eggs: Eggs are a versatile and complete protein source, meaning they contain all the essential amino acids your body needs.
• Legumes: Beans, lentils, chickpeas, and other legumes are great plant-based protein sources, and they also provide fiber and other nutrients.
• Nuts and Seeds: Almonds, peanuts, chia seeds, and pumpkin seeds are packed with protein and healthy fats.

If you want to have a high-protein meal you should try this Spicy Kale Salad With Hummus Roasted Cauliflower recipe! Yum!

TIPS FOR INCORPORATING MORE PROTEIN INTO YOUR DIET

Adding more protein to your diet doesn’t have to be difficult. Here are some easy ways to boost your protein intake:

• Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Think scrambled eggs, Greek yogurt with nuts and berries, or a protein smoothie with protein powder, spinach, and almond milk.
• Include Protein in Every Meal: Make sure each meal includes a source of protein. This helps maintain steady energy levels and supports muscle repair throughout the day. Aim for a balance of protein, healthy fats, and complex carbs.
• Smart Snacking: Choose protein-rich snacks like a handful of nuts, a slice of cheese, or a boiled egg. Protein bars can also be a convenient option, especially if they are homemade!
• Mix Up Your Sources: Variety is key. Rotate different protein sources to ensure you’re getting a wide range of nutrients. This also keeps your meals interesting and satisfying.

Sharing with you my favourite breakfast which is banana protein smoothies, an easy smoothie recipe you can try!

WRAPPING IT ALL UP

Proteins are an important part of our fitness journey. Protein keeps us full, boosts our metabolism, and is essential for muscle repair and growth. By understanding the importance of proteins and making sure to include them in our diets, we can make progress toward achieving our fitness goals.

Remember, balance is key. Combine proteins with healthy fats and carbs for a well-rounded diet. Listen to your body and adjust your protein intake based on your individual needs and progress.

So next time you’re planning your meals, give proteins the spotlight they deserve. Your body will thank you, and you’ll be one step closer to reaching your fitness aspirations :)

Love Rachael xx

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SOURCES

• Proteins – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• Protein and Blood Pressure – https://pubmed.ncbi.nlm.nih.gov/12544662/
• Essential and Non-essential Amino Acid – https://my.clevelandclinic.org/health/articles/22243-amino-acids
• Proteins are Great for Controlling Appetite – https://www.sciencedirect.com/science/article/abs/pii/S0031938420304376 
• 0.8 Grams of Protein – https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
• 1.76 to 2.20 Grams of Protein – https://www.sciencedirect.com/science/article/pii/S0002916523274274
• 1.4 to 2.0 Grams of Protein- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006/
• Lowering our Blood Pressure – https://academic.oup.com/aje/article/176/suppl_7/S27/111828
• Whey Protein – https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
• People Who Eat More Protein Tend to Lose Weight Faster – https://pubmed.ncbi.nlm.nih.gov/10375057/
• Muscle Protein Synthesis – https://www.physio-pedia.com/Muscle_Protein_Synthesis

The post How Much Protein Do You Need to Lose Weight and Build Lean Muscles? appeared first on Rachael Attard.