How Eating More Protein and Lifting Weights Can Help You Lose Weight

A Simple Guide to Healthy Eating and Exercise for Weight Loss

Why Eating More Protein Keeps You Full

Eating more protein is a great way to help control your appetite. Foods like eggs, chicken, beans, and yogurt make you feel full for longer, so you’re less likely to snack or overeat. This can help you eat fewer calories overall each day.

Protein Also Helps Your Body Burn More Calories

It takes more energy for your body to break down protein than it does for other foods. This means that by eating more protein, your body burns more calories, even when you’re not moving.

Protein Protects Your Muscles

If you are losing weight, you want to lose fat, not muscle. Eating enough protein helps your body hold on to muscle while you lose weight, keeping you strong and healthy.

Stopping Snack Cravings

Protein-rich foods also help cut down on cravings and the urge to snack between meals or late at night. People who eat more protein often find it easier to stick to their healthy eating plans.

Lifting Weights Builds Muscle—and Boosts Weight Loss

Lifting weights, or doing strength training, is another important part of losing weight. When you lift weights, you build muscle. Muscle burns more calories than fat, even when you’re at rest. This means the more muscle you have, the more calories your body uses every day.

Strength training also helps make your body look more toned as you lose weight. Plus, combining weightlifting with eating enough protein gives your muscles the building blocks they need to grow and stay strong.

Easy Ways to Eat More Protein and Get Stronger

Start your day with eggs or Greek yogurt.
Add chicken, fish, beans, or tofu to your meals.
Snack on nuts, cottage cheese, or roasted chickpeas.
Try swapping out some bread or pasta for lentils or beans.
Add a few sessions of weightlifting or bodyweight exercises each week—like push-ups, squats, or lifting light dumbbells.

Conclusion: Protein and Weights—A Winning Team

Eating more protein and lifting weights are two simple but powerful ways to help you lose weight and feel your best. Protein keeps you full and protects your muscles, while weightlifting builds muscle and helps your body burn more calories.

Adding both to your routine can be difficult to start on your own, so reaching out to an experienced personal trainer like Kate Kehl can be an even more effective way to not only get started, but she’ll help you develop those new habits and turn them into regular routines on your journey to better health!