Protein To Help With Your Fat-Loss Goal

Protein To Help With Your Fat-Loss Goal

We know that protein is vital for building strong bones and muscles but did you know that eating more protein is an effective fat loss strategy for many women.

I don’t believe we should cut out any foods, you can keep in those tasty carbs and nutritious veggies! 

Tracking your calories, and including a healthy combination of complex carbohydrates and lean proteins will help you reach your fat-loss goal.

Burn More Calories at Rest

Combine using weights and fueling your body with protein and you’ll increase your muscle mass. Since muscles burn more calories than fat, the more muscle you have, the more calories you burn even at rest. 

Less Snacking

Increasing protein in your meals can leave you feeling satisfied for longer and reduce the urges to grab those snacks, this will help you stay within your calories.

Prevent Muscle Breakdown

Your body uses carbohydrates as its primary fuel (energy) source, however, if you burn all of your stored carbs your body is forced to tap into your calorie stores, fat and muscle. Having protein available in your body increases the odds that your body will burn body fat first. Additionally, eating protein and making amino acids available will prevent your body from “cannibalizing” your muscles for fuel. If your body attacks your muscles this can result in less muscle mass, which then results in a decreased metabolic rate and, over time, will also negatively impact your strength.

How much protein is right for you?

In a research study published in The American Journal of Clinical Nutrition:  The role of protein in weight loss and maintenance clinicians found that high-protein diets that contain between 1.2 and 1.6 grams of protein per kilogram of body weight per day provided noticeable improvements in appetite control, body weight (fat loss), and cardiovascular risk factors when compared with low-protein diets. The optimal protein intake per meal was found to be 25–30 grams of protein per meal.

High Protein Foods

Examples of high protein foods that can help promote fat loss include lean cuts of beef, skinless chicken or turkey and fish, soy, quinoa, eggs, whey protein, almonds and legumes to name a few. 

Click the green button below for sources of plant protein!

Increasing your daily protein intake is definitely one important change you can make to support healthy fat loss.

Increasing your activity level, aerobic exercise and resistance training along with your high protein diet will help you reach your fitness and weight loss goals!

Work Out Your Calories Here

Running After Having Your Baby – Part Four

Running After Having Your Baby - PART FOUR

Welcome to the final part in my 4-part series, a complete guide to running after having your baby.

We look at the most recent research carried out by women’s health specialists/physios. I’ve put this guidance into an easy-to-follow plan with lots of my workout and guidance videos to help you truly be ready for running after having your baby.

If you missed any of the other blogs then check out the links below.

Test Your Body - Are you ready to get back to running?

I loved bringing you this four part series, here’s a recap of what has been covered and what you need to do before testing out your body.

Click the links to go to the full blog posts which are full of guidance to help you with this.

Running After Having Your Baby – Part One

  1. Read about why running could cause harm to your healing body.
  2. Book an appointment with a pelvic floor/women’s health specialist and follow their advice on your recovery.
  3. Learn about the warning signs that you need more rehab.
  4. After-birth care links.

Running After Having Your Baby – Part Two

  1. Things to consider with your healing body before running.
  2.  A 12-week strength building guide with videos.

Running After Having Your Baby – Part Three

  1. Diastasis – check your stomach muscles.
  2. C-section & perineal scar care and massage.
  3. Other things to think about like breastfeeding, bras and trainers.

So What’s Next?

  1. Testing strength 
  2. Testing cardio/load and impact 
If you do the tests and your body doesn’t quite feel ready then you can spent a little longer building up your walking distance, hill walking, pelvic floor and body strength.
 
Here’s an overview of moves (video from the guidelines) that you can build up with, I’ve included exercise videos with coaching included in Part Two of the blog series.

12-Week Guide Leading To The Tests

So after at least 12-week of building up your strength, pelvic floor and walking intensity (following your pelvic health specialist’s advice) you might feel ready to test your body.

Please remember that everyones journey is unique and this 12-week guide must be done alongside your Women’s Health or Pelvic Health Specialist’s advice.

So next let’s test your strength and then test your body to see if it’s ready for more impact.

Once you are happy with all the tests and can achieve them without pain, dragging or incontinence then you could build up your running with the NHS Couch to 5k Plan.

If you are experiencing any of these then it’s highly advised to visit a women’s health physiotherapist/pelvic health specialist.

  • – Leaking Urine
    – Cannot Control Bowel Movements
    – Heaviness or Dragging in the Pelvic Area (this can be linked to prolapse)
    – Pain with sex
    – Diastasis (stomach muscle seperation/weak midline)
    – Lower Back Pain
    – Ongoing Blood Loss After 8-weeks Postnatal

Strength Tests for running after having your baby

Let’s build your strength even more by adding in these one-legged exercises. Build up over time to be able to do 20 reps of each exercise.

Single Leg Calf Raise

Single Leg Bridge

Single Leg Sit to Stand

Side Lying Abduction

Tests to see if you're ready for impact and load

As part of the research paper, exercises are given to help you check if you’re body is ready to run.

These videos below are provided by the research women’s health specialists.

Can you achieve these exercises without pain, heaviness, dragging or incontinence?

  1. Walking for 30-minutes
  2. Jog on the spot for 1-minute
  3. Running man – 10 reps on each side
  4. Single leg hop – 10 reps on each side
  5. Forward Bound – 10 reps
  6. Single leg balance – 10 seconds on each side
  7. Single leg squat – 10 reps on each side

Videos for the tests

jog on the spot

running man

single leg hop

forward bound

single leg balance

single leg squat

Couch to 5K

So you’ve built up your fitness, strength and pelvic floor and you can complete the impact and strength tests without any pain, heaviness, dragging or incontinence.

So now what?

Couch to 5K

The couch to 5k plan is a beginners running plan that can help you safely build up.

There is a Podcast which gives you a week-by-week guidance of the 9-week plan. Each week involves 3 runs. Grab the podcasts here >>> Podcasts/Audio Guidance

Grab the app here >>>

Apple App

Google Play

Help with strength building?

If you feel like you need help with your pelvic floor and strength building then please get in touch.

Here’s my email: contact@movewithmumma.co.uk

Manda xxx

Running with a buggy...

The authors of the latest research recommend that women do not consider running with a buggy until their baby is at least 6-9 months old (as per manufacturers guidelines).

Further, that when they do start buggy-running, the buggy is designed for running and the woman commences slowly, in a graded fashion, initially using the 2 handed technique. A strength and stretch program for spine, pelvis, and hips should also be advised.

Sophie Power - Ultrarunning mum extraordinaire talks postnatal running

Sophie Power is well known for being an incredible ultra runner and of course that Strava photo where she was photographed breast feeding. Sophie is a running advocate and passionate about women’e health. Here she talks to Grainne and Emma about her personal experience returning to running post baby and the impact she feels the guidelines have made.

The Research

This is advice is from physiotherapists who are passionate in helping women get back into exercise safely and who specialise in postnatal rehabilitation. I have read the research and put the advice into an easy to read blog series along with my own knowledge of postnatal recovery training to share it with you. You can get the full research paper here.

About this postnatal running series

I’m so excited to share this running series with you! I’ve worked with mums who loved running before having a baby and wanted to get back to it as soon as possible, but depending on your birth/labour experience and how your body is healing from this need to be considered.

Running is such a high impact exercise and your body needs time to heal after having a baby. I was so happy when I came across some specialised research about this. 

I’ve done advanced postnatal training to ensure I can pass on the best information possible to new mums to help them recover from birth and feel stronger than ever. In general with my workout and rebuilding plans for new mums, the advice is low-impact, strength building and pelvic floor recovery for all but I’d not been able to find guidance specifically to running. So I was really excited when I came across a new running research paper dedicated to this! More information on the research at the end of the blog.

I’m excited to share with you the guidance from the research physiotherapists and myself on building up to running after having a baby.

Women, Weights & Fat-Loss

Women, Weights & Fat-Loss

I love introducing women to weights when they are on their fitness journey, whether the goal is fat-loss, looking leaner or running further.

At the start of my fitness journey I did lots of running and cardio classes because that’s what I enjoyed, but I ended up being unhappy with my shape. As soon I started using weights I was hooked, I loved feeling stronger in everday life and in my other fitness, and I loved how my body shape was changing.

That was back in 2014 and I’d say now that there are definately more women reaping the benefits of weights but in the past it was more likely that you’d see more men in the weight area in gyms.

Weight training is incredibly beneficial for everyone.

Today, we’ll specifically go over the benefits weight training offers for women who are looking to reduce body-fat.

More Effective Fat-Loss

Cardio is often the go-to exercise for fat loss, but weight training is much more beneficial. 

Weight training allows us to better preserve our muscle mass as we diet. This allows for a higher percentage of the total weight loss to be fat, which not only helps us achieve a leaner and more athletic look but also helps us reach our goals faster.

Improvements in Strength & Shape

Fat loss is exciting, and I understand how seeing the scale show smaller digits every week can feel rewarding. But, if the training aspect is dull and uninspiring, it can become incredibly challenging to stick with it over the long run.

Weight training provides a tangible feeling of progression on top of our already existing fat loss. It feels amazing to go heavier on exercises!

This makes the whole experience a lot more fulfilling as we get to see ourselves become slimmer while also becoming more physically capable. There’s nothing better than feeling like a strong woman, who can carry and lift heavy stuff without assistance.

I always encourage my clients to take photos to check on their progress, you can change your shape and reduce body-fat without the scales budging so it’s best to just get rid of them and avoid the dissapointment of not losing that 1lb!

It's Fun!

I stick to fun cardio classes that I enjoy for a mood boost but would never slog it out on a treadmill. Sure, it’s beneficial, and it can be fun at times. But, as a whole, there isn’t much you can tweak about it, and there is only so much you can get out of it before you start dreading each upcoming session.

Weight training, on the other hand, is fun and versatile. There are hundreds of exercises you can try, many techniques to learn, and dozens of ways to structure your training. What’s more, you can always find new ways to push yourself, and the room for improvement is immense.

Fat-Loss

At its core, fat loss comes down to creating and sustaining an energy deficit. In other words, we need to eat fewer calories than we burn. That way, we force the body to tap into its fat stores and get the remaining energy it requires to function correctly.

Our two ways of achieving a calorie deficit are to eat fewer calories and increase our level of physical activity.

And yes, weight training alone won’t be enough to help you shed fat. But, when put together with a calorie-restricted diet, you can achieve fantastic results and you will love your shape!

Dumbbell Circuit

Postnatal Dumbbell Circuit

Work Out Your Calories Here