{"id":129685,"date":"2023-03-28T08:18:51","date_gmt":"2023-03-28T12:18:51","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=129685"},"modified":"2023-04-03T09:54:24","modified_gmt":"2023-04-03T13:54:24","slug":"counting-calories-to-lose-weight-add-this-instead","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/nutrition\/supplements\/counting-calories-to-lose-weight-add-this-instead\/","title":{"rendered":"Counting Calories to Lose Weight? Add This Instead"},"content":{"rendered":"

\"\"

If you\u2019ve tried and failed to lose weight, maybe it\u2019s time for a new approach. One that considers why calorie restriction can be hard to stick to in the long term. Especially because of a problem calorie restriction presents that a lot of people just aren\u2019t aware of. There\u2019s one key nutrient that plays a major role in sustainable weight loss, and knowing how to incorporate it into your plan can help you make a lot of gains with your goals. <\/p>\n

The Secret Problem With Calorie Restriction<\/strong><\/h3>\n

Calorie-restriction is effective for losing weight, but in addition to the negative impact this approach can have on things such as hunger and energy levels, not to mention, how it can create plateaus, there is one major problem many people don\u2019t know about.1<\/sup><\/p>\n

Muscle loss. <\/strong><\/p>\n

Losing muscle is counterproductive to losing weight for a number of reasons, the biggest being: muscle HELPS you burn fat.2 3 <\/sup>You know the answer to building and maintaining muscle is protein. But understanding how is a bit more nuanced. <\/p>\n

\"\"

What<\/strong>\u2019s Really Powering Your Protein<\/strong><\/strong><\/h3>\n

Essential amino acids (EAAs) are the active components of protein that stimulate muscle protein synthesis (MPS) and they must be obtained through food. But there are a few problems with EAAs in protein that you eat. <\/p>\n

Some protein sources don\u2019t contain all nine EAAs\u2014and you need all nine to build muscle. High-quality proteins contain only about 45% EAAs, and lower quality proteins contain significantly fewer.4 5 6<\/sup><\/p>\n

If you have too much or too little of one EAA, you will diminish your ability to build muscle. <\/p>\n

You have to consume adequate amounts of protein on a daily basis. (0.6-0.8 grams per pound of body weight, but if you\u2019re interested in building muscle and are active, you may need up to 1 gram per pound.)<\/p>\n

Gut issues, activity levels, and simply getting older all impact how much dietary protein one can absorb and utilize.7<\/sup> <\/p>\n

So while EAAs from protein sources in our food are key to successfully losing weight, getting adequate amounts can be tricky.<\/p>\n

\"\"

A Smart Approach to Weight Loss<\/strong><\/strong><\/strong><\/h3>\n

Supplementing can be a simple way to get all the EAAs you need to help keep you satiated, naturally boost your energy so you can exercise and fulfill your tasks throughout the day, and support lean muscle, which increases your strength and endurance.8 9 10 11<\/sup><\/p>\n

And as for the dreaded plateaus that can occur when trying to lose weight, EAA supplements can accelerate your progress and keep your body in fat-burning mode in three distinct ways:<\/p>\n