Read This Before You Eat More Protein
Be honest with me. How many of these have you thought about this year?
“I probably just need to eat more protein… that’s what’s missing.”
“If I buckle down and drop this weight fast, I’ll finally look more toned.”
“Whoa!… my watch says I burned 800 calories in that workout. I’m killing it!”
If your head is nodding right now, you’re in good company.
We hear this from smart, motivated people all the time. Folks who’ve worked out before, want to look and feel better, but aren’t getting the results they expected.
Let’s break them down…
1️⃣ “If I eat more protein, I’ll lose weight, lean out, and look more defined.”
Ehh… Maybe not: Protein is important for building muscle, but muscle only shows up if you give it a reason to.
Meaning, you need to have the right workout program and the right effort level to make your muscles grow.
If you’re not pushing your muscles hard enough, your body has no reason to change, no matter how much chicken or Greek yogurt you eat.
What to do instead: Keep your protein in the 0.7–1g per pound of body weight range and follow a progressive strength program where you lift more weight, more reps, or with better form over time.
Next on the list…
2️⃣ “If I lose weight fast, I’ll look amazing.”
Why this backfires: If you eat 1,200 calories a day without doing the right workouts (not just cardio), you lose muscle, along with fat.
That’s how you end up smaller and lighter… but still soft and flabby.
Think “deflated balloon.” 😭
Muscle is what gives you shape, tone, and that lean look most people actually want.
What to do instead: Combine a moderate calorie deficit of 200-300 calories with 2–4 days per week of strength training.
Losing 0.5–1% of your body weight per week keeps more muscle on your frame, and won’t ruin your life in the process.
3️⃣ “My fitness tracker says I burned 800 calories in that workout!”
Why this is useless: Fitness trackers can be off by 30–50% when estimating calorie burn.
And even if the number were spot-on, exercise isn’t where most of your calorie burn comes from anyway.
It’s your daily movement + your resting metabolism. Chasing big “burn” numbers often leads to burnout or overeating. #sad
What to do instead: Use your tracker for steps or logging your workout, but not for calorie burn.
Focus on consistency in training and nutrition rather than “earning” your food.
If even one of those thoughts has crossed your mind recently, here’s the hard truth:
They’re not just harmless beliefs. They’re quietly stalling your progress, keeping you stuck at “working hard” instead of actually changing how you look and feel.
Ready to look and feel your best? Click the button below and we’ll be in touch today.
