Dear DM,
I’m trying to lose weight.. and have already reduced my calorie intake and increased my activity level. I notice you seem to mention protein shakes and supplements very often. Should I try adding protein shakes to my diet to increase weight loss?
Your No.1 Fan:
Zalina @ Fitness First
Number 1 fan…? For real? Awww… You’re the best! ;)
Now, on to your question. Although you would have read my countless writeups on the benefits of protein shakes to an athlete and that they generally aren’t harmful, you should not expect protein shakes to take the weight off for you. That is not the purpose of a protein shake.
There is only ONE SIMPLE equation that outlines everything needed to achieve weight loss -
A calorie intake LESSER THAN the calorie expanditure. This alone, will trigger weight loss. Exercise and healthy eating then help safeguard and ensure that your weight loss is consistent and that you approach the issue correctly.
Weight loss can be achieved by monitoring and reducing your calorie intake and increasing the number of calories you burn through physical activity. These alone are 2 very positive changes.
The average adult needs 45 to 60 grams of protein a day, and athletes - more. But if you’re an ordinary gym goer who just wants to keep fit, shed some pounds, and get some exercise… as long as you’re eating a healthy and well-balanced diet, adding extra protein, such as protein shakes - isn’t really necessary.
I think sometimes we forget.. that protein contains calories too! And it’s not only the fat that we should keep an eye on, but the overall calories that go into our bodies. So if your plan to lose weight is to consume additional calories through protein shakes - you’re totally off the entire concept of weight loss. It will only make losing weight more difficult.
Your friend and coach,
DM
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{ 18 comments… read them below or add one }
Eh…yeah kah? I am trying to shed some pounds by watching my diet and increasing my gym routine. Well, not as successful as I wish it would be. But still manage to loose some stubborn fat. Now trying the protein shake by BSN. Taste yummy. Supposed to replace my dinner but… errr….hardly felt anything after I drank it. So definately cant replace dinner.
Mmm…..so I guess I should not drink it during dinner, and eat dinner. That is increasing calories already. Gonna try it for breakfast and tea instead.
Baby Garlic, your case is different… You are trying to REPLACE one of your existing meals with a Protein Shake, and not ADD to your existing diet. (by the way, BSN’s Lean Dessert Protein is more of a meal replacement too)
You ate dinner on top of the protein shake? Heh heh. Maybe you should replace some other meal, and not your precious dinner. :P
The issue addressed at this page was for someone trying to ADD calories to their daily diet in order to lose weight. Thats not possible. Replacing calories is different.
what a lot of gym goer that is trying to lose weight didn’t know is that the body will reach a plateau stage where nothing happens.
Only way to get out of this is to UP your workout, ie, if you’ve been running religiously for 30 minutes everyday, time to increase the speed and intensity.
also, over training will not help you lose weight, it simply shut your body down and you’ll felt like $hit because you jsut do not have the willpower and energy to carry on…
train smart, rest is important and eat healthily!
‘The average adult needs 45 to 60 grams of protein a day, and athletes - more. But if you’re an ordinary gym goer who just wants to keep fit, shed some pounds, and get some exercise… as long as you’re eating a healthy and well-balanced diet, adding extra protein, such as protein shakes — isn’t really necessary.’
My thought exactly. Which is to why I didn’t bother getting the protein supplement ;) you recommended from Jay after I achieved my ideal weight (I’m now a happy 45kg from a sore 39kg last March, looking more toned, heathier but NOT fatter!) some two months ago.
(P.S. Damn lah, gua your no. 1 fan alsoooooo. Everyday I go check-in this page to see no update.. And mentang-mentanglah I don’t go to Fitness First, I cannot be your best ke? Takpe takpe, at least I have the cool Stupe at my gym :D )
SI cikgu YOGA: Oooosh, patutlah ive been waitin for you since my birthday month :( Hahahah…(putting sales aside), way to go girl…
Thats the word i’ve been tryin to spread to all you peeps out there. Eat good. Eat proper. Supplements are just that SUPPLEMENTS. They’re not called replacements. I dun see a tub that says LUNCH or DINNER anywhere around me… They aint no miracle drug and i aint your fairy godmother too.
DM: gua sudah lapar… so no more wise-cracks from me today
Yoga Instructor!!!!! I missed you! Heh heh. Really..
As for protein shakes… well.. you’re one of the few women I know who take the effort to ensure you’re meeting your protein requirements. Most women I know can’t be bothered. The fact that you can eat 2 cans of tuna in water at one go is amazing. Im so sick of tuna that I’ve now switched to boiled chicken breasts. Tasteless - but they dont have that icky fishy taste and smell.
You’re my number 1 fan too? Never say also. ;)
I’m actually considering a 1wk trial at True Fitness.. so what time do you normally go to the gym? Would be so much fun you not knowing which one of the 101 guys at the gym is me. :P
Jay: The mint chocolate whey powder tastes amazing!!!
DM - it would be easy to spot which one is you as ther eis only that many people grunting and huffing at the weight room.
:)
YI - i’m not cool. :) i’m sure the guys there think i’m cold as i hardly talk to any of them!
stupe: Who says I grunt at the weights area? Hmm.. being cold & hardly talking to anyone - thats me too. I’m so sure that people think I’m the most arrogant guy at the gym. But you gotta forgive me.. im just being focused.. smtimes, almost in another world. I just wanna get the job done, and get out - and grow.
DM -i agree. I don’t grunt/howl/shout much like a few of those that does. Infact, their numbers are growing everyday…
just like you, i must be the most arrognat guys there as i do not smile, do not waste time…get in, get out…and err…recover? :)
usual ritual of this arrogant chap in gym:
5km run, followed by:
weights depending on bodypart schedules, i train chest&bicep day 1, back day 2, shoulder& tricep day 3, legs day 4.
if i’m not chasing time, i’ll do anohter 5km run…
i’ve gained a good 7kg since last year, was 75kg last year this time and now i’m 82kg today. Felt that i’m gonna suffer in Desaru Tri/half ironman this weekend…
on the good side, fat level has decreased from 22% to 17%..took me 2 years to do that!
i just eat whatsoever that can be called ‘healthy’, hehehe :p
stupe: I try to smile lar.. there was once a ’season’ where I just wanted to smile at everyone and try to be friendly.. at both men and women.. sadly.. it only resulted in one particular guy asking me for my phone number. I kinda stopped ever since. And well done on your achievements. A 7kg weight gain.. especially since it looks like its mostly lean muscle.. is an achievement to be proud of.
mihun: The problem is.. what appears to be healthy, or is even marketed/sold as a ‘healthy’ product.. can often be a pretty bad choice of what to eat. My advice is to start to learn how to read nutritional information labels.. you may not be able to make sense of everything, but it will start to help you make better choices in selecting an item from a supermarket shelf, etc.
How correctly to choose a diet? Smooth dump of weight in fact is more safe for an organism than sharp? WBR LeoP
How much protein will in need to take to get really toned i now take in about 40g from food. I also have some whey protein that i take twice a day which offers me a total of 36g of protein. I also wanted to know buy take in a total of 76g of protein a day will that cause me to gain weight or will i get really buff? I do want a big lower section and a small upper section. I am 173lbs and still trying to lose weight im about 5′5 and im a female. PLEASE HELP ME!
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Can any body help me in reducing breast fat. its too large
Can any body help me in reducing breast fat. its too large. Make it firmer. Too much saaging
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