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I still can’t get my “skinny” jeans to fit me! I started the year off right by eating 5 meals a day in an attempt to jump-start my metabolism and I have been interval training at least 3 days every week for 1 hour per session. I have lost 3 lbs of “holiday fun,” but I am still feeling hungry! Why is it that we can snack all day long and still feel starving? The key to staying warm and satiated this winter while burning fat at the same time is simple: it’s time to eat more protein!

Did you know that the digestive process burns calories?!? That’s right! Energy is needed to breakdown the foods we eat and that is part of the reason why eating frequently stimulates our metabolisms.  The macronutrients you consume (carbohydrates, fats, proteins) all effect your body temperature and the higher the thermal temperature required for macronutrient breakdown, the more calories will be burned during the digestive process.

So, why eat more protein? Because complete protein creates the highest thermal effect; the more protein consumed, the higher the body temperature during digestion. The higher the body temperature during digestion, the more calories burned during digestion. Carbohydrates (starch, fiber-rich veggies, sugar) rank second and fat creates the lowest thermal effect.

Most sport and exercise-based nutrition programs agree that people who exercise regularly should ingest their bodyweight in grams of protein per day because protein aids in muscle repair, speeds up metabolism by up to 10%, promotes feelings of satiation, and assures that other foods eaten with protein will be properly digested and absorbed.

Last January, I recommended 5 servings of complete protein/day, but this year I am knocking my recommendation down to 3 servings/day. Due to environmental concerns, health issues, and weight loss success, I have decided to reduce my reliance on animal-based products in 2013. I am sticking to 3 servings/day in order to preserve my muscle, keep my metabolism running strong, and keep my daily caloric intake low.

I currently weigh 114lbs and am consuming 50-75 grams of protein/day rather than last year’s goal of 125grams/day (when I weighed 125lbs). Here are some easy ways to guarantee that you get the protein you need in order to reach your weight-loss goals:

Breakfast: 4(females)-6(males) egg white omelet with 6(f)-8(m) oz sauteed veggies

Snack: 1(f)-2(m) servings of fruit. 1 serving=1 banana/1 orange/1 apple/1 cup melon or berries

Lunch: 4(f)-6(m) oz white fish with 6(f)-8(m) oz sauteed veggies

Snack: 1(f)-2(m) oz walnuts

Dinner: 4(f)-6(m) oz chicken breast with 6(f)-8(m) oz sauteed veggies

It’s time to hit the grocery store and give this plan a shot! I have lost 3 lbs in 3 weeks just from eating 5x/day, adding a little cardio, and incorporating complete protein in 3 meals every day! This plan is easy for vegetarians to follow too!

You have nothing to lose….other than a few pounds!

Stay fit, stay healthy, and stay happy!

-Lauren