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How necessary a protein shakes for weight loss & toning up?
Hi, I'm a 20 year old female, currently on a journey to lose 50lbs and tone up. I'm eating healthy, about 1.100-1.400 calories a day and working out 3-4 times a week.
I've heard that protein shakes are good for females trying to lose weight & gain some muscle definition but I don't know how true this is.
Is there anyone who has experience with this and can give me some basic information? This is for research purposes. I will of course speak to my doctor before changing anything but I would love to have some information or insight on this.
Thanks very much!
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Maybe give some free advice about: Nutrition?
While protein itself is pretty much essential when it comes to achieving the type of goals you want to reach, I wouldn't say that protein shakes are all that necessary.
While I am a male, this information I am giving you is from a female personal trainer and applies generally to both genders.
There are really four areas of things you should focus on:
1. Protein
2. Fats
3. Carbs
4. Calories
In general, you should probably try to increase your protein intake while reducing (but certainly not eliminating) carbs and fats. While you don't want to take in thousands of calories per day, calories are probably the least important factor.
A good practice would be to eat three meals per day with two snack in between. What I mean by that is a decent breakfast, modest lunch and a hearty dinner. The two snacks should be a small amount of protein between each meal and you should essentially be eating something every 3-4 hours.
For example:
Breakfast at 6 a.m.
Protein snack at 9 a.m.
Lunch at 12 p.m.
Protein snack at 3 p.m.
Dinner at 6 p.m.
Depending upon your overall intake, you may be able to have another small protein snack but should not eat any later that 8 or 8:30 p.m., at that point your metabolism is slowing for the day.
Doing something along these lines, as well as replacing sodas (and when your old enough alcohol) with lower carb and less sugary drinks like water, should really help.
Now while the results won't be as drastic as if you get involved with one of these fad diets, they will come and will likely be more permanent.
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Ah! In all my years on Advicenators this may be most knowledgeable question so "bows" I am greatly honored really.
I have lost 136 over the last 2 1/2 years.
Protein shakes are awesome but there are a few catches. If you are looking to loose weight, It's best to try and stick with lower calorie protein powder. I use Whey or RAW protein (Can be found on Amazon for around $25) I generally use Whey because I find it too be cheaper. (Usually ranges 15-$20) I like the Vanilla Cream which is about 130 calories per scoop and I have about 2 shakes a day so that would be 260 calories total. Shakes are awesome for meal replacements but are mostly beneficial pre or post workout. Shakes alone do not help you tone but you stating you are working out too which is awesome.
When toning up, It's best to stay clear of a treadmill. A treadmill mostly focuses on your legs and buttocks. To tone up, It's best to focus on more cardio exercise like weight lifting or any sort of abdominal exercise. (Zumba, Pilates etc)
Remember that the trick is to burn more then you take in. I like to blend up an apple and banana with cinnamon in my protein shakes. Greek light and fit yogurt is also a good friend of mine ;)
Just don't go and drink a shake and then munch on ice cream, No no. Shakes should be a substitute for meals but remember it is VERY important to eat regular meals too. Drinking shakes isn't going to take the weight off by itself.
Welcome to the bench ;)
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