Cutting calories works -- weight loss comes from changing your calorie balance so that you burn more calories in physical activity than you consume.
A meal replacement smoothie, such as a protein drink, may help you to consume fewer calories to lose weight. Eating a balanced diet and exercising provides the most effective strategy for lasting, successful weight loss. Make sure you consult your physician before starting your weight loss journey.
Background
Gearing your weight-loss program toward losing one to two pounds a week provides a safe and healthy rate of weight loss. A meal replacement smoothie can provide breakfast to raise your metabolism when you start your day. During the first two weeks of calorie reduction, you may lose more weight, especially if you perform aerobic exercise such as power walking or jogging most days of the week. Exercise burns more calories and helps your body burn stored fat. Aerobic activity also boosts your energy, improves your cardiovascular health, reduces stress and boosts your mood. The benefits of exercise improve your self-image and reinforce healthy eating habits.
Types
Some meal replacement smoothies are healthier than others. Blending fiber into a meal replacement smoothie makes it more filling to curb your hunger. Including psyllium, a soluble natural plant fiber, in your diet may help with weight loss, according to the University of Maryland Medical Center. A meal replacement smoothie containing protein helps to satisfy your appetite and maintain your energy. A high-quality whey protein can maintain muscle and promote fat loss.
Considerations
Extreme calorie-cutting and liquid diets can slow your metabolism, causing your body to retain fat and break down muscle for energy.
Keeping track of how many calories you eat will help you make effective use of a meal replacement smoothie. For example, if you usually consume 600 calories at lunch and you replace your lunch with a 200-calorie smoothie, you've cut 400 calories.
By eating filling, lower-calorie foods such as fruits and vegetables throughout the day, you'll maintain your metabolism and energy for successful weight loss. Losing weight gradually, with moderate calorie restriction and exercise, increases your odds of keeping the excess weight off after you lose it.
Tips
Read the label on any product marketed as a meal replacement shake or weight-loss smoothie. Some are loaded with sugar or contain artificial sweeteners. Creating your own weight-loss smoothie provides the advantage of using wholesome, nutritious ingredients and consuming a beverage free of added chemicals, artificial flavorings, dyes and other unnecessary additives. Eating an apple or pear with your smoothie provides fiber and creates a more satisfying meal.