Wowcha – LAST week of Feb!!


If you haven’t given up on your weightloss goals already.


Statistically – you soon will.


This is usually because people do it WRONG which is exactly why I’m here to help and keep you right.


To arm with you knowledge so you can take control back and never need to stress about dieting again!!


And by far, the most important area to focus on when it comes to weightloss is CALORIES and creating a calorie deficit.


Last Monday, I showed you 3 different ways to calculate your deficit.


Miss it?


Hit the link below:


Calories in vs calories out will always be the deciding factor whether you lose weight or not, however there’s another highly important key to note when it comes to this.


Something that will have a MASSIVE impact on your results, cravings and ability to build muscle aka look toned and sexy.


*** Eat More Protein ***


Unless you’re really into your nutrition and fitness, from my experience,


I’m guessing the majority of people reading this do NOT eat enough protein.


But if you want to lose fat and improve how your body looks and functions then eating sufficient protein is essential.


Here’s 2 reasons why:


1. Helps keep you FULLER for longer (and curbs cravings)


2. Helps BUILD a repair your muscle.


= more lean muscle

= higher metabolism

= burn more calories

= goodbye jelly belly

= hello sexy


But exactly HOW much should you be consuming?


This will be different for everyone and based on numerous factors such as height, weight, activity level, etc.


For female fatloss I suggest anything from 1.4g – 2.2g of protein per kg of bodyweight.


But to keep it SIMPLE (we like that)


Lets keep it on average to 2g of protein per kg of bodyweight.




Let’s say you weigh 70kg = 70 x 2 (140 grams of protein)


Using My Fitness Pal (as mentioned above) is an easy way to track this.


Hopefully you’ve been using it and now know how AWESOME it is for weightloss.


If not, give it a go.


Best time to start getting results and making progress is today : )


OK great, I need to eat more protein Lee but where can I get it from?


Here’s some examples:



Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.



Salmon, haddock, halibut, cod, tuna, sardines, prawns.



Eggs, greek yoghurt, milk, cheese, cottage cheese, quark.


Non dairy

Almond milk, coconut milk, lactose free milk, oat milk, rice milk.


Legumes & Pulses

Navy, black, butter, edamame and kidney beans, lentils, chick peas.


Nuts & Nut Butters

Pistachios, cashews, brazils, walnuts, almond butter, cashew butter.



Quinoa, tofu, green peas, broccoli, protein shakes, protein bars.



If you don’t eat much protein then let’s begin with aiming to try have it at every meal (breakfast, lunch, dinner).


Once you’ve hit that, try adding some protein SNACKS to your diet.


Babybel light, cooked meat dunked in philly light, natural yoghurt (love abit of Skyr and Arla) and protein shakes/bars are a few of my faves to help me hit my target.


I hope you’ve perhaps learned something from today’s blog and more importantly I hope you put it into ACTION.


You can have the best intentions in the world but if you don’t do anything with them.


NOTHING will change.


Lee ‘protein lover’ Donald x



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