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.

5 Healthy Ways This Fitness Star Is Prepping for Her Wedding
4 Healthy Reasons to Eat Avocados
The Salad Trend You Didn’t Know You Needed
Got 30 Minutes? The Ultimate HIIT Jump Rope Workout
5 Healthy Ways This Fitness Star Is Prepping for Her Wedding
4 Ideas for Using Herbs You Probably Haven’t Thought Of
Bobbi Brown’s Top 10 Superfoods for Beauty and the Fun Way She Eats Them
Lena Dunham’s Trainer Tracy Anderson Says She Wanted to ‘Feel Better’ and Not Make Her Body ‘Look Different’
The Easy Frozen Yogurt Dessert You’ll Be Eating All Summer Long
A Food-Lover’s Mother’s Day Gift Guide
4 Foolproof Tips to Make Healthy Veggie Chips at Home
4 Healthy Reasons to Eat Avocados
No Preview
WHO says India reports cases of Zika virus
Two Scientists, Two Different Approaches To Saving Bees From Poison Dust
How A Gene Editing Tool Went From Labs To A Middle-School Classroom
Sensory and diet therapies for autism lack strong evidence