Need to loose weight!!!

E

Ez88

0
Hi,
I'm 22 years old and need to loose 10kg ASAP!
I've been working out, doing a combination of cardio & weights training and it's slowly coming off but not quickly enough!
I've recently replaced most of my meals with a low calorie Why Protein shake. Is that bad? Will it make me put on or keep on weight?
I'm new to all of this so any suggestions would be appreciated!
 
Hey Ez88, welcome to the forum!

How long have you been working out and how much weight have you lost so far? It sounds like you are on the right track by doing a combination of cardio and weight training, but I would not recommend continuing to replace meals with a protein shake. I can't tell you whether or not it will make you gain or lose weight - that is based on your overall daily caloric intake and how many calories you burn each day. I can tell that you will be missing out on a lot of nutrients that your body needs to function well if you don't eat whole foods. So replacing most of your meals with a shake - not so good for your health.

The need for a protein shake really depends on your goals. Since you are trying to lose weight, I don't really think that you need the shake at all. In my opinion, protein shakes should only be used by those that are trying to build a significant amount of muscle and cannot get enough protein through real food. Or, by those that have some sort of nutritional issue that limits the types of protein that they can eat. That being said, if you are in a rush or are limited for time, a homemade smoothie with real fruit, low-fat yogurt, and some protein is not a bad choice once in a while - there's much worse out there!

What was your overall diet like before all the shakes?
 
Well my diet wasn't the best! I have lost 4kg so far on the shakes.
I just have very little time to be able to prepare healthier options so the shakes have been really convenient for me..
What kinds of food would you recommend?
 
Ya I understand that food prep can take time, but once you get into a routine, it's not so bad. Do you have one day in the week that you could use to cook and freeze pre-portioned meals? Or at least pre-prepare some food to cook quickly throughout the week?

As far as foods that I would recommend, there would be far to many to make a complete list here, but try to make sure that you eat plenty of veggies and fruit - you can eat these raw if you want, so this reduces your cooking time. When eating things like breads and pastas, try to go for whole-grain options and watch your portion sizes. For protein, it depends on whether you're a meat-eater or not, but try to stick with leaner options such as chicken, turkey, fish, and only lean cuts of beef and pork. Try to get some protein and good fats from foods like nuts and seeds, rather than getting these nutrients only from meats. Don't forget your legumes (peas, beans, lentils, etc.) for protein and fiber :)

As far as your main meals go, this is what a properly proportioned meal should look like: http://www.choosemyplate.gov/

Having shakes is a personal choice, so ultimately you have to do what works for you... I would just really recommend not having more than one or two (at most!) per day. Try to eat whole foods as much as possible.

What types of foods were you eating before you started the shakes?
 
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