When your appetite is lower and the scale starts moving, it can feel like everything is falling into place. But I want you to remember: we’re not just focused on losing weight—we want to protect the muscle you’ve worked hard to build. Smaller meals can make it surprisingly easy to fall short on protein, especially when you’re not feeling very hungry. So instead of waiting for hunger to guide you, make a plan for it. Here’s your coach’s checklist: - Start with protein at each meal. Think eggs, Greek yogurt, cottage cheese, chicken, fish, lean meat, tofu, or a protein shake. - Track it for a few days. You might be getting plenty—or you might discover you need to add a little more. - Keep strength training. Protein gives your body the building blocks; lifting reminds your muscles they’re needed. - Pay attention to more than the scale. Notice your energy, strength, recovery, and how you feel during workouts. - Don’t forget the rest of your nutrition. Your body still needs enough food, fluids, and nutrients to support your daily life and training. A commonly suggested protein range during weight loss is 0.55–0.73 grams per pound of body weight per day, though your needs may be different depending on your training and health. A dietitian can help you find a target that fits you. The goal isn’t just to weigh less. It’s to feel strong, capable, and energized along the way. 💙