How to Unlock Sustainable Weight Loss When you Feel Like You're Already Doing Everything Right!
- ironlotusgym
- Sep 23
- 3 min read
If you feel like you’re doing everything “right”—eating healthy, exercising regularly—but still struggling to shed those extra pounds, you’re not alone. For many women, especially after menopause, weight loss can feel like an uphill battle. But there’s one simple, science-backed change that can make all the difference: increasing your protein intake.
Why Protein Matters for Weight Loss
Protein isn’t just for bodybuilders or athletes. It’s a crucial nutrient for everyone, especially women looking to lose weight, maintain muscle, and feel strong. Here’s why:
Boosts Metabolism: Protein has a higher thermic effect than fats or carbs, meaning your body burns more calories digesting it. Research published in the American Journal of Clinical Nutrition found that increasing protein intake can boost metabolic rate by up to 100 calories per day.
Reduces Appetite and Cravings: Protein helps you feel fuller, longer. Studies show that higher-protein diets lead to fewer cravings and less late-night snacking—two major obstacles to weight loss.
Preserves Lean Muscle: When you lose weight, you want to lose fat, not muscle. Protein provides the building blocks your body needs to maintain lean muscle, even as you lose inches.
Sandy’s Story: One Simple Change, Big Results
“I’ve always been disciplined with my food and workouts—decades of martial arts and fitness have taught me the value of consistency. But after menopause, I started gaining weight for seemingly no reason at all. It was frustrating and confusing.
I went back to the basics: I tracked my meals, kept up my workouts, did intermittent fasting and focused on stress management. I
got my hormones in check, stayed on top of my thyroid and adrenals which I have issues with, and made sure to sleep. Still, the scale wouldn’t budge.
Finally, I read something that was life-changing. I wasn't eating enough food- especially PROTEIN! Turns out, active women need WAY MORE than we once thought. I started prioritizing protein at every meal. I added eggs or Greek yogurt to breakfast, lean chicken or fish at lunch, and a protein shake, cottage cheese, or beef at dinner. I upped my proteing grams to 170 per day which is way higher than the recommended for my ideal 132 pounds, but it worked! It's not keto or carnivore. I still eat vegetables and low sugar fruits, however, I have found as I eat more protein, I just don't want the carbohydrates as often.
Within a few months, my energy was up, my cravings were gone, and the weight started coming off—without cutting calories or working out more. I’m back to my ideal weight, have added muscle, and I feel stronger than ever.”
— Sandy, Owner of Iron Lotus Gym
How Much Protein Do You Need?
Most women benefit from aiming for a minimum of 1 gram of protein per pound of body weight per day, especially if they’re active or over 40. in fact, if you are very active, you way strive for even more. That might look like:
Eggs or Greek yogurt at breakfast
Chicken, turkey, fish, or beef at lunch and dinner
Protein-rich snacks like cottage cheese, carbonated protein drinks or protein shakes
Easy Ways to Add More Protein
Upgrade your breakfast: Swap cereal or toast for eggs, Greek yogurt, or a protein smoothie.
Snack smart: Keep cottage cheese, hard-boiled eggs, or protein drinks on hand.
Balance your plate: Make sure every meal has a source of lean protein, veggies, and healthy fats.
The Bottom Line
If you’re frustrated with stubborn weight—even if you’re doing “everything right”—take a closer look at your protein intake. Science supports it, and so does real-life experience. Sometimes, the simplest changes make the biggest difference.
Want more personalized nutrition tips or support on your fitness journey?
