Prior to your main meals of the day, drink a protein shake, ideally 10 minutes before the meal. This tip works even better when making a thicker shake by using ice and a blender. Why? Because a thicker shake takes up more volume in the stomach, and that’s the purpose of this pre-meal shake. You’re more likely to eat less calories overall in your meal because of the shake prior.
That is the ultimate key to fat loss: eating less.
This is also a great practice when heading to the grocery store or a restaurant. Doing this will stave off uncomfortable hunger pangs and will keep your head clear to make better food decisions when buying at the store or ordering at a restaurant.
Make sure to drink the shake 10-30 minutes before the meal or it will defeat the purpose. You’re not using it merely for additional protein, but as a tool to reduce subsequent food intake.
And contrary to popular belief, not all protein shakes are the same. Different ingredients do different things and there is a variety of sources that proteins can come from. Look for quality whey proteins (from grass-fed cows), plant-based sources or collagen protein.
I’m always looking for and thinking of things that can “automate” my behaviors to make fat loss easier. If you’re on a diet and your portions are reduced, having that shake will still leave you satisfied even when eating less than usual. And if you are “free-eating” (no planned portions) the pre-meal shake will prevent splurges. Don’t forget to do this prior to grocery shopping and eating out to limit junk food consumption.