As we are TWO months into the New Year –let’s take a “time out” and focus on a VERY important aspect of our health: healthy weight.
Notice I didn’t say weight-loss or diet. That’s because when we shift our mindset to healthy weight through training (with resistance bands, weights, cardio and stretching — preferably yoga) AND, nourishing our body to support this training — INSTEAD of “diet” and “exercise” the magic and our weight loss and maintenance goals happen!
When talking about nourishing our body — let’s break it down and today discuss one of the biggest obstacles women over 40 face which is following popular diet advice for years or decades, yet their weight won’t budge. Frustrated, some of us resort to calorie-restricted diets (which do not always give our body and mind the nutrients they need), restrictive cleanses, or other extreme tactics to see movement on the scale, but these approaches almost always backfire.
Studies show (and I know this with my clients and self) while weight-loss resistance can have several root causes, one of the most common is eating mistakes you don’t even realize you’re making.
One of my favorite wellness weight loss experts JJ Virgin identifies 5 common eating mistakes (which most experts agree on) we all make.
Today let’s discuss mistake # 1 — one of my major struggles!!!
Mistake #1: You’re Not Eating Protein First
Protein is more than just fuel; it’s a crucial building block for your body. Taking an eat-protein-first approach helps build and preserve muscle, which is vital for preventing age-related muscle loss (sarcopenia) and supporting weight-management efforts. Additionally, prioritizing protein helps your hunger and cravings, all while boosting your metabolism. And, we need protein while we strength train (essential for powerful aging) so that our muscles recover and get the essential nutrients they need to become more strong.
Another benefit to eating protein first, is that you trigger the hormones that make you feel full, and require more energy for digestion, making them an effective choice for fueling your body for long-lasting energy and satiety.
Your minimum protein intake should be 0.7 grams per pound (and ideally, 0.8 grams per pound) of your ideal body weight. Aim for 1.0 grams per pound of your ideal body weight to build muscle and recovery.
JJ Virgin gives this example: let’s say your ideal body weight is 150 pounds. Your target protein intake at 0.8 grams per pound will be 120 grams, divided into three meals (40 grams at every meal).
A few other things to consider with an eat-protein-first approach:
- Plant-based sources are often low in one or more essential amino acids. Animal-based proteins are far superior for bioavailability.
- Start every day with at least 30 grams of protein. A loaded smoothie is the perfect way to meet your protein quota easily. Smoothies are my personal favorite and I have LOTS of recipes.
- Bumper meals (your morning and evening meals) are essential for protein intake and should contain 30-50 grams. If a meal is on the lighter side for protein, have it for lunch.
- If you’re struggling to hit your protein quota, reach out for more info on how to get 60-100 grams as a meat-eater or vegetarian. I get this struggle and have lots of info and tips!
To our health, beauty and training with the essential nourishments to give our body and mind the fuel to flourish and soar.
Let’s age powerfully this New Year. Sounds good to me!
nourish. move. meditate.