Obesity is a problem in today's world. People are trying every other trick, searching hundreds of ways, hoping on various scientific pieces of research/blogs, and also looking for easy and shortcut options to lose weight.

Where the idea behind losing weight is pretty simple people always end up making it hard. Nowadays people started believing no matter what is the goal the one and only solution to achieve it is supplements. Also for them, supplements are the only go-to option if someone is not seeing any progress.

So, to clear out how much the concept makes sense I am here with this blog. Among all supplements this concept most of the time applies to protein powder (because it is the most know supplement). So, in the blog, I will talk about if protein powder, in general supplements help in weight loss or not. Also, share the basics of weight loss and how you can achieve your physique goal.

Do Protein Shakes Make You Lose Weight Without Working Out — Photo by i yunmai on Unsplash

Basics about weight loss

How weight loss really happens?

Probably in this time of the century we all know or have a basic idea of how it actually works. So, for those who do not know - basically, weight loss happens in a calorie deficit.

What is it?

See, we all have a maintenance calories. On which we neither lose nor gain weight. If we eat fewer calories than our maintenance then we lose weight. Exact opposite for weight gain.

To find the maintenance calorie there are various calculators available on the internet. Just put on the values it asking and you will get your maintenance calorie.

Remember the output will not be 100% accurate. You need to add/cut little few calories to find the exact number. Also, keep in mind with weight loss your maintenance calories drop (it is not a constant value).

Can protein shakes really help in weight loss?

No, it does not.

The honest answer is it (no supplements) does not help anyway in losing weight. It is your diet that helps you in weight loss.

Protein powders just help to fulfill your daily protein goal or I will say help in hitting your daily protein goal if you are struggling to do so with your regular diet.

So, you need it only when you are unable to hit your daily protein goal (daily goal: 1.8-2.0g/kg body weight).

As directly it does not has any relation with weight loss, indirectly it can help. Here is how.

How to use protein powder to lose weight

As stated early weight loss happens in deficit. So, we have to create a deficit in order to get what we want. Exercise along with protein powder can do the job.

See, protein powder has lesser calories than regular food - meaning to get the same amount of protein as protein powder, you have to eat more calories. Now, suppose you have 2000 calorie budget and want to be in a deficit. Then simply replace a portion of any meal with protein powder.

Along with that add exercise and you are good to go.

Hope it is understandable.

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Do Protein Shakes Make You Lose Weight Without Working Out