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If you’ve gained 20+ pounds since going through menopause and for the life of you CANNOT lose it… You’ve likely fallen into the “eat less, move more” trap, or been dismissed by your doctor that your weight gain is a “normal part of aging.” If this is you, I guarantee you’ve done or more of the following: 🏃♀️ You exercise at least 30 minutes a day, 3 times a week but all your exercise time is cardio like walking or playing pickleball. 😖 You’ve tried all the things: eating less, exercising more, keto, intermittent fasting, Weight Watchers, etc…but nothing works to lose weight long-term. 💰 You invest in weight loss medications like semaglutide but because they cut your appetite so much, your energy and strength tanked. You’re worried it’s going to come back on. Can you relate to any of these? In this postmenopausal stage of life, it’s not just about losing weight, it’s about gaining health. It takes a different strategy than what worked in your 30s or 40s. Your hormones are different. When your estrogen drops after menopause, insulin can rise, leading to more fat storage and weight loss resistance. Fir long-term weight loss, your strategy must match this new stage in life to keep insulin low. If you’re struggling to lose weight after menopause, we can help! We’ve helped hundreds of postmenopausal women lose weight with our programs and coaching. We have a free training coming soon - 5 Big Mistakes That Sabotage Weight Loss After Menopause- that will teach you exactly what to do to lose and keep it off after menopause. Comment TRAINING and I’ll message you a link to register.
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-To lose weight it takes a calorie deficit. -You know that already… -But what about losing fat in certain areas of the body, like the belly? 🤔 -Is it possible to spot reduce fat loss? -The answer? … -No. -Unfortunately, anyone with a phone and any sort of confidence will lead you to believe that you are able to eat certain foods or apply specific exercises to spot reduce fat on your body. -This is rubbish! -But you know what you can do that will appear like you are losing weight in certain areas of the body? -Lift weights. -You see, if you are eating less calories than you burn and are lifting weights consistently (especially if you just started in the gym), you will see your body change - in the way that you want it to. -The fat in your face, or in your chest, or in your stomach will come off and you will look more well-rounded physically with enough exposure to hard-working sets and reps. -How do you do this? ☑️ Online calorie calculator - find any calorie calculator online, put in the information about your anthropometrics and activity level and see what your calories are for “maintenance”. ☑️ Calorie deficit - using that number that the calculator spits out, subtract it by anywhere from 200-500 calories and use that number to start. ☑️ Get a gram scale and practice weighing foods - it will be hard to get into calorie tracking right away if you don’t know how to control portions. Think of this part like a “practice mode” - and you’ll be much better prepared. ☑️ Get to tracking - with the previous step done, you can now log your daily meals and snacks. ☑️ Get your workout routine ready - get crystal clear on how often you can go to the gym, what muscle groups you want to build and what exercises you are able to perform in the gym. You’re a super busy adult with a desk job - steal my 3-day-a-week split routine I wrote out on my content post yesterday! 🔥 -COMMENT below MACROS if you are still struggling with the calorie counting aspect - I’ll send my free video training right over 💯
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Proteine sind ein wichtiger Bestandteil einer gesunden Ernährung, insbesondere wenn es darum geht, Gewicht zu verlieren. Sie helfen nicht nur beim Aufbau und Erhalt von Muskelmasse, sondern können auch den Stoffwechsel ankurbeln und das Sättigungsgefühl erhöhen. In diesem Artikel erfährst du, wie du die besten Proteine auswählen kannst, um deine Abnehmziele zu erreichen.
Warum sind Proteine wichtig beim Abnehmen?
Proteine spielen eine entscheidende Rolle beim Abnehmen, da sie lange sättigen und den Stoffwechsel anregen. Wenn du genügend Proteine zu dir nimmst, kannst du Heißhungerattacken vorbeugen und gleichzeitig Muskelmasse aufbauen oder erhalten.
Außerdem benötigt der Körper mehr Energie, um Proteine zu verdauen, was zu einem erhöhten Kalorienverbrauch führen kann. Proteine sind also ein wichtiger Bestandteil einer erfolgreichen Gewichtsabnahme.
Es ist jedoch wichtig, die richtigen Proteine auszuwählen, um die besten Ergebnisse zu erzielen. Nicht alle Proteine sind gleich, und einige können mehr Vorteile bieten als andere.
Die besten Proteine zum Abnehmen
1. Hühnerbrust: Hühnerbrust ist eine ausgezeichnete Proteinquelle mit wenig Fett und Kalorien. Sie ist vielseitig einsetzbar und kann leicht in verschiedene Gerichte integriert werden.
2. Magerer Fisch: Fisch wie Lachs, Thunfisch und Kabeljau sind reich an Omega-3-Fettsäuren und Protein. Sie fördern die Fettverbrennung und unterstützen den Muskelaufbau.
3. Mageres Rindfleisch: Mageres Rindfleisch ist eine gute Quelle für hochwertiges Protein, Eisen und B-Vitamine. Es hilft dabei, den Muskelmasse aufzubauen und zu erhalten.
Wie viel Protein sollte man beim Abnehmen konsumieren?
Die empfohlene Proteinmenge beim Abnehmen hängt von verschiedenen Faktoren wie dem Geschlecht, dem Alter, dem Gewicht und dem Aktivitätsniveau ab. Im Allgemeinen wird empfohlen, etwa 1,2-2,0 Gramm Protein pro Kilogramm Körpergewicht pro Tag zu konsumieren.
Es ist wichtig, die Proteinzufuhr über den Tag zu verteilen und nicht alles auf einmal zu konsumieren. Eine ausgewogene Ernährung mit ausreichend Protein, gesunden Kohlenhydraten und gesunden Fetten ist entscheidend für den Erfolg beim Abnehmen.
Es kann auch hilfreich sein, einen Ernährungsberater zu konsultieren, um einen individuellen Ernährungsplan zu erstellen, der auf deine spezifischen Bedürfnisse zugeschnitten ist.
Zusammenfassung und FAQ
Insgesamt sind Proteine ein wichtiger Bestandteil einer gesunden Ernährung, insbesondere beim Abnehmen. Indem du die richtigen Proteine auswählst und deine Proteinmenge angemessen steigerst, kannst du deine Abnehmziele effektiver erreichen.
FAQ:
Frage: Können pflanzliche Proteine beim Abnehmen helfen?
Antwort: Ja, pflanzliche Proteine wie Hülsenfrüchte, Nüsse und Samen können eine gesunde Alternative zu tierischen Proteinen sein und ebenfalls beim Abnehmen helfen.
Frage: Sollte man Proteinshakes beim Abnehmen trinken?
Antwort: Proteinshakes können eine praktische Möglichkeit sein, die Proteinzufuhr zu erhöhen, sollten aber nicht die Hauptquelle von Proteinen in deiner Ernährung sein. Es ist wichtig, eine ausgewogene Ernährung mit natürlichen Proteinquellen zu bevorzugen.
Frage: Kann man zu viel Protein beim Abnehmen konsumieren?
Antwort: Ja, es ist möglich, zu viel Protein zu konsumieren, was zu einer übermäßigen Belastung der Nieren führen kann. Es ist wichtig, die empfohlene Proteinzufuhr nicht zu überschreiten und auf die Signale deines Körpers zu achten.
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