The whole world is facing a weight epidemic as millions of people from different parts of the globe are struggling with weight-related health issues such as obesity and type 2 diabetes. According to the World Health Organization, 1 in 8 people in the world are living with obesity, while about 830 million people worldwide have diabetes. What’s more, most people who are struggling with weight problems have type-2 diabetes, and the combination of these health issues can increase the risks of high blood pressure, high cholesterol, and strokes.
Regular exercise and movement and a healthy diet are crucial for visible weight loss results. But to address metabolic or health issues, you’ll need to undergo programs led by doctors, dieticians, and specialists to ensure safe weight loss and progress. Most experts recommend a combination of strength training and increased protein intake as these can help to preserve healthy muscle while shedding the pounds. For the most effective and sustainable way to shed weight, here’s how resistance training and protein can help you achieve your health goals while on your medical weight loss journey.
High-Protein Diet to Boost Weight Loss
To regulate blood sugar and metabolism, some patients with weight-related comorbidities like hypertension or diabetes are recommended to have weekly injections of prescription medication like tirzepatide. It’s proven to help people lose more than 20 percent of their body weight, improve insulin resistance, and reduce the risks of heart attack and strokes. Adults with obesity or with a BMI over 30 may benefit from tirzepatide, but if your BMI falls between 25 to 29, you may be advised to go on a high-protein diet first before trying a weight loss treatment.
According to Debra Sullivan, Ph.D., chair of the Department of Dietetics and Nutrition at the University of Kansas Medical Center, people who are trying to lose weight should make sure that they’re getting enough protein in their food. “Diets rich in protein seem to have moderate beneficial effects on body weight management,” she explains. To achieve weight loss, Sullivan says that protein should make up 20 to 30 percent of your daily calories, while the rest of your calories can be divided between carbohydrates and fats. The expert also said that to preserve lean muscle and increase satiety, patients should consume 1 to 1.8 grams of protein per kilogram of body weight everyday, which is about 80 to 95 grams of protein for an individual who weighs 175 pounds. This translates to eating about 11 to 12 ounces of lean chicken breast, around 10 to 12 ounces of lean beef, or 12 to 14 ounces of cooked salmon.
To hit your recommended protein intake, pick quality proteins and find a way to have different types at every meal. For instance, you can have two large eggs for breakfast, 6 ounces of chicken breast, and one cup of Greek yogurt as a snack, which gives you a total of 87 grams of protein. Vegans can have plant-based protein options like one cup of cooked tempeh, one cup of edamame with one cup of quinoa, and one scoop of protein powder (mixed into a fruit smoothie), which adds up to 82 grams of protein.
Resistance Training for Increased Metabolism
It has been proven that doing moderate exercise like jogging, cycling, or brisk walking for 30 minutes every day can help to burn calories and improve cardiovascular health. But if you want to see weight loss progress, you’ll need to add resistance training to your exercise routine. A study has shown that it’s possible to lose around 1.4 percent of body fat through strength training alone. Resistance training is essential for medical weight loss since it builds muscle which boosts your resting metabolic rate. It also reduces fat mass while preserving lean muscle, resulting in a fit and toned physique.
For the purpose of fat loss, experts recommend doing six to 10 repetitions of an exercise. Ideally, you should feel a little tired after each set, and you shouldn’t be able to comfortably or easily do another full repetition after the last one. You can use weights, resistance bands, or do bodyweight exercises, and aim to do three to four sets, two to three times per week for each muscle group. For example, on Mondays, you can do full body resistance workouts with squats, rows, pushups, and lunges. Wednesdays can be for deadlifts, dumbbell presses, planks, and pull-ups, and on Fridays you can do burpees, kettleball swings, and mountain climbers.
To avoid injury and enhance performance, be sure to start your resistance training workout with 5 to 10 minutes of stretching and walking. For increased calorie burn, perform exercises with minimal rests in between. You should also maximize weight loss by increasing the weight and reps as you get stronger to keep challenging your body.
Don’t let weight issues impact your wellbeing. Increase your protein intake and do resistance training to keep the weight off, preserve lean muscle, and have a healthier, stronger, and fitter body.
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