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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Discover the exact protein measurement that fights age-related muscle loss.

Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 50 Lbs at 50: 6 High-Protein Meals

Denise Kirtley fiftyfitnessjourney
Copyright fiftyfitnessjourney/Instagram
Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight but feel like it’s an uphill battle over 50? Denise Kirtley is a 54-year-old transformation coach who looks half her age. In a recent post she opens up about her diet, revealing what she eats in a day. “I lost 50 lbs at age 50…This is a recent day of eating on a training day,” she writes, adding that she aims for 160 grams of protein, 230 grams of carbohydrates, 55 fat grams, and 2,055 calories.

Collagen Coffee

“Every day for me starts with coffee plus collagen,” she says in the post. She claims that the collagen she uses “has a compound that promotes skin elasticity and firmness and I do feel like it’s helped my skin bounce back from weight loss over the past four years,” she says.

15 Protein, 0 Carbs, 0 Fat

Breakfast

She moves onto a hearty breakfast. English Muffin Sandwich with Veggie Sausage, an Egg and Laughing Cow Cheese + Berries.

26 Protein, 50 Carbs, 12 Fat

Second Breakfast

She then eats her second meal, another breakfast. Protein Oats with Banana, Pomegranate and Yogurt.

40 Protein, 58 Carbs, 6 Fat

Lunch

For lunch, she eats her healthier version of meat and potatoes. 93% Lean Ground Beef with Potatoes, Veggies and Pickled Onions.

33 Protein, 46 Carbs, 8 Fat

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Snack

Between lunch and dinner she will fuel up with a hearty snack. Veggie Tray with Egg, Hummus and Crackers.

17 Protein, 29 Carbs, 16 Fat

Dinner

And finally, she finishes off her day with a big dinner. Turkey Meatballs, Purple Yam, Broccoli and Laughing Cow Cheese.

27 Protein, 46 Carbs, 12 Fat

She Doesn’t Starve Herself

“Gone are the days where I believed I had to STARVE myself and be SKINNY. These days, I know we have to FUEL our bodies to get STRONG,” she writes. “I make a point to prioritize protein and lately I’ve been keeping a close eye on my fiber intake as well. My fiber on this day was 29g. (A good general recommendation is to shoot for about 25g) I hear from a lot of you that having more meal ideas is important so I hope this helps!”

Other Habits Helped Her Lose Weight

In another post, she reveals a few of the other habits that helped her get into the best shape of her life. “My Midlife Sisters!! The plan has changed! We’re not chasing skinny anymore…we’re going for STRENGTH now. Here’s the plan: First, we’re BELIEVING it’s possible for us to become fitter than ever in midlife. (It is!!) This all starts with belief,” she says.

Strength Trainings

Another habit that helped her get into great shape was strength training. “We’re switching from prioritizing cardio to lifting weights,” she says in the post. She recommends two to three times a week – or more – to get the best results.

And, Changing Her Mindset

Nutrition was also key. “We’re going to eat more protein…a lot more! Our target is about 1g protein per pound of your ideal bodyweight per day. We’re understanding the right amounts and combinations of foods to get us to our physique goals. Tracking macros is the way!” she says. However, she also make mental shifts. “We’re not just focusing on physical changes…that’s where we’ve failed in the past. We’re going for lifelong changes through changing our mindsets, having positive outlooks and creating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The One Habit Worth Adopting to Transform Your Body, According to Weight Loss Champions

Woman,Stretching,Her,Arms,In,Bamboo,Garden
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lose weight? You have likely heard that weight loss is 80 percent diet and 20 percent exercise. Many people believe the key to slimming down is staying in a caloric deficit: Burning more calories than you consume. However, it is a lot more complicated than that. According to several weight loss warriors and experts, there is one habit that you can adopt that will totally transform your body — and Body Network has the answer.

Lacey Baier Lost 250 Pounds, and Protein Was Key

Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish" lifestyle on her YouTube channel and is a weight loss warrior who lost over 250 pounds. In one YouTube video, she reveals her top hacks, and “getting enough protein” is on her list. “Having more protein in your diet is so important for fat loss,” she says, noting that it helps your muscles grow and helps burn fat, "especially in your abdomen, which is where a lot of people have that excess body fat because of that visceral fat."

Luisana Carrero Lost 28 Pounds in 4 Months and Says the Same

Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months, stressing the importance of eating high-protein foods in one of her Instagram posts. “As a general guideline, if your goal is to lose fat, aim to consume .8-1.2g of protein per lb of target body weight a day,” she says.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Another Expert, Katya Campbell, Agrees

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat agrees that adding protein to your diet is the top habit you should incorporate if you want to lose weight. “As we age, we begin to lose one of our body's most precious resources, our skeletal muscle. This incredible endocrine organ is what we call 'the organ of longevity,’” she says.

Protein Feeds Your Muscles

Grilled chicken breasts and vegetablesShutterstock

“Not only does having muscle make the body look more toned, but it burns more calories just keeping it alive. But we need to do something to build and maintain this incredible metabolic sink, and that is to feed it,” she says.

It Is Difficult for Your Body to Store Protein As Fat

Happy,Female,Diner,Savoring,Fresh,And,Tasty,Shrimp,,A,HighlightShutterstock

“Protein is the builder macro (the others being carbohydrates and fats). It is very difficult for your body to store protein as fat, and has the greatest satiety of all the macronutrients,” she continues.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

It Has a High Thermic Effect

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

Another bonus of protein. “It also has the highest thermic effect of all the macros,” says Katya. This means “it burns more calories in the process of digestion and absorption of nutrients,” she explains.

Here’s How Much Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is enough? “We recommend consuming at minimum .8 grams per pound of ideal body weight and ideally we target 1 gram per one pound of ideal body weight,” suggests Katya. “This means if we are 180 lbs, but according to our doctor our ideal weight is 140 lbs, we then eat 140 grams of protein per day. This will allow you to build your metabolic warehouse, feel full longer while doing it, and burn more calories just to digest it!”

Science Backs This Up

A female scientist controls the operation of devices for laboratory research. Modern laboratory technologiesShutterstock

What does science say about protein aiding in weight loss? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Are Some Tips for Getting Enough Protein

Close-up Of Pen With Meal Plan FormShutterstock

In Carrero’s post she offers some tips on how to make sure you are eating enough protein.

  • Spend 5 mins in the morning planning what you’ll eat.
  • Cook protein in bulk to quickly put meals together in less than 5 mins.
  • Start your day with at least 30g protein, this helps control hunger levels, decrease cravings and it makes it easier to reach your protein goal.
  • Opt mainly for lean protein sources for higher volume, fewer calories and more protein per serving.

RELATED:9 Skincare Mistakes Aging You Prematurely

And, Here Are Some Food Recommendations

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

She also offered some high protein food suggestions in order to “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain greek yogurt for lower calories and more protein. 200g greek yogurt provides 22g of protein. I add stevia, peanut butter and frozen blueberries to mine, I eat that for dessert every night,” she says.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she explains.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she says.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs, or use it for my french toast or my pancakes,” she explains.
  • Fat Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits or add it to your salads,” she adds.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

Dani_Spies_clean_and_delicious1
Copyright clean_and_delicious/Instagram
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

Eating delicious natural yogurt at white tiled table, closeupShutterstock

According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

The #1 Mistake Keeping You From Toning Up

Stacey Marino strong_by_stacey
Copyright strong_by_stacey/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you dieting and exercising but can’t seem to tone up? According to an expert, you could be making a very common mistake. Stacey Marino is a fitness and nutrition coach who helps people “shed fat, build muscle, and keep their results for life.” In a new social media post, she recalls a misstep many people make while trying to shape up. “This one mistake is killing your toned look,” she writes.

The Mistake? You Aren’t Eating Before You Lift

“Want to look toned? Eat before you lift. Period. One of the fastest ways to look softer, not stronger, is training on an empty stomach. Here’s why fasted training works against your goals,” she writes.

Lower Strength Output

One reason why lifting without eating is a bad idea? “No fuel = low energy = weaker lifts = less muscle growth,” she says.

Muscle Breakdown

Also, your body is forced to steal energy from your muscles when there is no food to fuel it. “When you train fasted—especially in a calorie deficit—your body breaks down muscle for energy. Less muscle = less shape,” she says

Increased Cortisol = More Belly Fat

Next, when you don’t eat, it can impact your hormones. “Fasted training can spike cortisol, which impacts recovery, sleep, digestion, and fat storage (especially around the belly),” she says.

What To Do Instead

So what should you do instead? “Eat a proper meal 60–90 minutes before training. Focus on carbs + protein (low in fat) for quick energy and muscle support,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Are Some Food Ideas

“If you’re training early in the morning and don’t have much time to eat, try one of these light, fast-digesting options,” she recommends.

• ½ your usual breakfast
• A banana + scoop of protein
• Low-fat Greek yogurt + honey or berries
• Protein shake + a small piece of fruit

Bottom Line

“Fueling your body = lifting stronger, recovering faster, and seeing better results. This is one of the most overlooked keys to looking toned—and feeling good doing it,” she explains. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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