Scale Stuck? How To Get Over That Weight-Loss Plateau

Add lean protein to every meal and snack

Weight-loss experts have always encouraged us to fill our plates with produce as a way to reap the benefits of its hunger-busting fiber, along with its antioxidants and other nutrients. But if you’ve been laser-focused on loading up on fruits and vegetables, your diet may need more lean protein. You should have a serving every few hours, says Brill. Nuts, eggs, and meat are more caloric than an apple or a pile of power greens—but the protein will keep you full longer and can lower your overall calorie intake for the day.

Moreover, a 2015 study published in The American Journal of Clinical Nutrition showed that incorporating protein into every meal and snack—starting with breakfast—helps control appetite and manage body weight. “A balanced diet that includes some protein helps fuel your muscles,” explains Brill. And as you already know, the more lean body mass you have, the higher your metabolic rate will be. Not to mention, your body has to work harder to digest protein, and through that process you burn even more calories.

RELATED: 13 High-Protein Breakfast Recipes and Ideas

Don’t protein-load. But do try making a more conscious effort to get small, regular doses: Eat eggs or almond butter in the a.m., for example. Make meat, fish, or legumes (like beans and peas) a key component of your lunch and dinner. And snack on hummus, nuts, kefir, or roasted chickpeas—all protein-packed picks to fuel your way to fit.

5 of 8

Read More at health.com

Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

No Preview
These Are the Best Walking Workouts, According to Fitness Experts
This 5-Move Dumbbell Routine Builds Strength in Every Muscle Group
Running Success Can Be Contagious, Says New Study
Get Ready for Summer With This Full-Body Workout From the Tone It Up Girls
Beauty queen uses platform to bring attention to rare genetic disorder
The Inspiring Way This Fitness Blogger Flips the Script On Negative Self-Talk
School crossing guard, 91, marks 50 years of service
Fearing disease, Kenyans burn animal carcasses as drought deepens
The Salad Trend You Didn’t Know You Needed
Leonardo DiCaprio Invests in Sustainable Seafood Line
Why Bob Harper Is Eating a Mediterranean Diet Post Heart Attack
A Foolproof Way to Grow Your Own Food (Even with a Black Thumb)
No Preview
These Are the Best Walking Workouts, According to Fitness Experts
Injured Venezuela protesters face another woe: finding medicine
U.S. top court grapples over making copycat biologics available sooner
Conservative House group says ready to back latest U.S. healthcare bill