How Much Protein Do You Need to Lose Weight?

If you're over 40, juggling a busy professional life and family, and ready to focus on improving your health, you’ve probably asked yourself: How much protein do I need to lose weight? The answer is essential to your success. Most people trying to lose weight aren’t eating enough protein, which can make the process harder than it needs to be. Keep reading to learn why protein matters and how to get it right. Ready to take control of your health? Explore my nutrition coaching program here.

Why Protein Matters for Weight Loss

Protein is the key to a sustainable weight loss journey. Not only does it support muscle building, but it also keeps your metabolism running efficiently. Unlike carbs or fats, protein requires more energy to digest, which helps burn calories naturally. Eating too little protein can slow your progress and even cause weight gain over time.

For busy professionals in San Diego and beyond, focusing on protein is one of the easiest steps you can take to kickstart your weight loss journey and maintain strength and functionality as you age.

How Much Protein Should You Eat?

To simplify it: aim for 1 gram of protein per kilogram of your ideal body weight.

• Start by determining your ideal weight based on your height (the BMI chart is a good starting point).
• Convert that weight from pounds to kilograms (divide by 2.2).

For instance, if your ideal weight is 150 pounds, your target protein intake would be about 68 grams daily.

Making It Work for Your Busy Life

• Plan your meals: Spread your protein intake across all meals and snacks. Every meal should include a protein source.
• Use supplements wisely: If you’re falling short, add a protein shake to your morning coffee or alongside a meal.
• Track your intake: Logging what you eat can help you stay consistent and aware of your habits.

At first, many people think eating this much protein seems counterintuitive for weight loss. However, the body thrives when you fuel it correctly. Protein reduces stress on your body and helps it let go of extra weight more easily.

How I Help Clients in San Diego

When I work with clients, especially busy professionals over 40, we start by building awareness. For the first week, I ask clients to track how much protein they’re eating without making changes yet. From there, we create a customized plan to ensure they’re hitting their goals in a way that fits their life.

Small, sustainable changes add up over time. With consistency and support, you’ll see real, lasting results.

Ready to Take the Next Step?

If you're in San Diego and looking for expert weight loss support tailored to your busy lifestyle, let me help. My nutrition coaching program focuses on building habits that work for professionals over 40 who are ready to make their health a priority.

Click here to learn more about how we can start your journey today.

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