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Weight Loss & Metabolism: Why Lifting Weights & Eating Protein is So Important

If you’re on a weight loss journey, you’ve probably heard a lot about metabolism and how it can make or break your progress. Today, we’re diving deep into why protein intake and lifting weights can be a game-changer for your metabolism and how you can use both to lose weight effectively. Plus, we’ll touch on some common mistakes that might be slowing down your metabolism and how to fix it using our program here at Impact Performance.

Understanding Metabolism

Before we get into the nitty-gritty, let’s break down what metabolism actually is. Simply put, metabolism is the process by which your body converts what you eat and drink into energy. Even when you're at rest, your body needs energy for basic functions like breathing, circulating blood, and repairing cells. The rate at which your body uses energy for these basic functions is known as your Basal Metabolic Rate (BMR).

Why Protein is Crucial for Metabolism

When it comes to getting results for our members, most of the time we can have them focus on calories and how much protein they eat each day. If they do those two things, they can be extremely successful. That’s how important protein is. Protein is often hailed as the king of nutrients when it comes to weight loss, and for good reason. Here’s why:

Thermic Effect of Food (TEF): Protein has a higher TEF compared to fats and carbs. This means your body burns more calories digesting protein than it does digesting other macronutrients. So the more protein you eat, the harder your body needs to work. The harder your body needs to work the more calories you are burning at any given moment.

Muscle Preservation: Protein helps preserve muscle mass, which is crucial for maintaining a high BMR. More muscle means more calories burned at rest. This is why doing a resistance training program helps people lose weight more sustainably. You are building muscle which is helping you burn more calories each day.

Satiety: Protein keeps you feeling fuller for longer, reducing the likelihood of overeating. Most people fill up on carbs and fats which leave them feeling hungry again after a short period of time. Protein is harder to break down and will leave you feeling fuller much longer. 

3 Nutritional Levels & Why They're Important for Losing Weight

The biggest mistake we see people make is assuming they are level 2 or level 3 with their nutrition. This fallacy can leave you struggling to see the results you’re looking for. Majority of us are level 1 because it’s not what you do some of the time. It’s what you are doing on a consistent basis.

You can’t move on to the next level of nutrition until everything listed has become a daily habit that you do not miss. Which is why we typically don’t even do level 3 strategies with people unless they are a high level athlete getting prepared for their season or event.

Basic Level 1 Nutrition:

  • Focus on whole foods: fruits, vegetables, lean proteins, and whole grains.

  • Avoid processed foods and sugary drinks.

  • Drink plenty of water.

Intermediate Level 2 Nutrition:

  • Start tracking your macronutrients (proteins, fats, and carbs).

  • Aim for a balanced diet with a higher protein intake.

  • Incorporate healthy fats like avocados, nuts, and olive oil.

Advanced Level 3 Nutrition:

  • Fine-tune your macronutrient ratios based on your specific goals.

  • Consider nutrient timing, such as eating protein-rich meals post-workout.

  • Use supplements wisely to fill any nutritional gaps.

How to Lose Weight While Eating More Calories

It might sound counterintuitive, but you can lose weight while eating more calories if you focus on the right types of foods and activities. A solid workout plan, plus doing most of the things listed above is plenty. It allows you to eat more food which will in return speed up your metabolism and allow you to have more energy in your workouts. The more energy you have to workout, the more calories you can burn in any given training session. So focus on the below tips if you want to lose weight while eating more food!

  1. Increase Protein Intake: As mentioned, protein boosts your metabolism and helps you feel full.

  2. Eat More Fiber: Foods high in fiber, like vegetables and whole grains, also help you feel full and satisfied.

  3. Strength Training: Building muscle through weight lifting increases your BMR, allowing you to burn more calories even at rest.

  4. Stay Active: Incorporate activities like walking, swimming, or cycling to keep your metabolism high.

Why Lifting Weights is More Effective Than Traditional Cardio

While cardio is great for heart health and burning calories, lifting weights offers unique benefits for weight loss:

  • Muscle Building: Lifting weights helps you build muscle, which in turn increases your BMR.

  • Afterburn Effect: Weight lifting creates an afterburn effect, meaning you continue to burn calories even after your workout is over.

  • Improved Body Composition: Weight lifting helps you lose fat while preserving muscle, leading to a leaner, more toned appearance.

Common Mistakes That Mess Up Your Metabolism

  • Skipping Meals: Skipping meals can slow down your metabolism and lead to overeating later.

  • Not Eating Enough Protein: Without enough protein, you risk losing muscle mass, which can lower your BMR.

  • Overdoing Cardio: Too much cardio can lead to muscle loss, which negatively impacts your metabolism.

  • Inconsistent Sleep: Poor sleep can disrupt your metabolism and increase cravings for unhealthy foods.

How Impact Performance & Fitness Can Help

At Impact Performance & Fitness, we offer a comprehensive system designed to optimize your metabolism and help you achieve your weight loss goals. Here’s how:

  1. Personalized Nutrition Plans: Our coaches will create a nutrition plan tailored to your needs, ensuring you get the right balance of macronutrients. We tailor this to your lifestyle and food preferences so that losing weight and getting lean doesn’t feel like a chore.

  2. Strength Training Programs: Our resistance training programs are designed to build muscle and boost your metabolism. Although it takes 90 days to see real sustainable results, our clients see great results from their training in as little as 30 days.

  3. Ongoing Accountability and Support: From meal planning to workout routines, our team is here to support you every step of the way. Working with a coach ensures you have everything you need to be successful plus having a real human check in on you to make sure you are sticking to your plan to see success.

Losing weight and keeping your metabolism healthy doesn’t have to be complicated. By focusing on protein, lifting weights, and following a balanced nutrition plan, you can achieve your goals more effectively. 

Stay strong and keep pushing forward! 💪

Ready to take the next step? 

Join our 30 Day Results in Advance Program at Impact Performance & Fitness and let’s get started on your journey to a healthier, fitter you!

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