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    5 Ways to lose weight

    Winter is almost here, and with that the dreaded extra winter Kilograms!

    Here at the Protein Shack we are all about keeping you fit, healthy and strong so here are our:


    Five ways to keep off those winter kilos or (if it’s already too late) how to lose weight!


    Number one - Include protein with every meal or a high protein snack between meals

    We know protein keeps you feeling fuller for longer, helps to rebuild our muscles and takes our body longer to convert into carbohydrates, therefore using more energy! We recommend including proteins such as lean meat, tuna, hard-boiled eggs or celery stick’s with peanut butter. If you want something on the go, a protein shake with water is your go too! Blend with some frozen fruit and your favourite protein brand!


    Number two – Get at least 7-8 hours sleep a night!

    During our daily routines and busy weeks, we sometimes forget the importance of a good night sleep. Sleep is important in regulating our metabolism and help’s keeps those cold and flu’s away. We all know how more tempted we are to succumb to those 3pm sugar cravings or skip our exercise routine when we are lacking in zzz’s.  


    Number three – Exercise 4-5 times a week

    Exercise is great for our mental and physical wellbeing. We know it releases hormones that improve mood, regulate our sugar levels and help to speed up our metabolism. We recommend including three sessions of weight training a week as we know as muscles help to burn more fat! Variety training is good, as our bodies tend to adapt to one form of exercise and as a result burn fewer calories. If you need more motivation, head into the Shack and check out of latest Pre-workout selection to help with that extra and motivation for your workouts. And don’t forget the importance of incidental exercise; walk the dog, take the stairs or park the car further from work!  


    Number four – Eat a varied diet full of colour, protein, fruits and vegetables

    We have all heard it before you can’t out train a bad diet. That’s why it’s important to be mindful of what and how much we eat! Fresh fruit and vegetables are full of vitamins and minerals to keep our bodies healthy and fresh. Protein is important for muscle building and recovery. Don’t be afraid of carbohydrates, vegetables are full of carbs, but the carbs we want to avoid are highly processed white and starchy baked goods and breads. If you need more healthy greens or are missing out on vitamins and minerals, check out the Shack’s collection of green’s powders and additional nutritional supplements!


    Number five – Build more muscle

    We use to think that cardio training was the key to losing weight! But latest research has shown that we need to shift our focus to building muscle rather than losing weight! More muscle keeps you fit, strong and toned! It prevents the development of lifestyle diseases such as Osteoarthritis and helps your metabolism kicking. We also recommend consuming 20g of Protein within 30 minutes of exercise. This helps to stimulate muscle building but also helps to promote muscle repair leaving you ready to return to your next workout sooner and in better shape!


    If you need more information or want to get started on your weight loss or weight maintenance journey come see one of our specially trained staff!