One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass . Simply adding protein to your diet is one of the easiest and most effective ways to lose weight. Trying to lose weight without first combating food addiction is next to impossible. These foods are also very nutritious, so eating them is important for your health. Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
While it might be tempting to raid the pantry and throw out everything that's bad for you, that's not the way to create lasting habits. Every day we see new diets, programs and books telling us how to lose weight.
Increasing the number of calories you burn over the course of the day can help boost weight loss . To promote long-lasting and sustainable weight loss, it’s important to stick with any healthy dietary and lifestyle changes — even if you hit a plateau. Generally, most health experts recommend aiming for about 1–3 pounds (0.5–1.4 kg) of weight loss per week, or approximately 1% of your total body weight . Some studies suggest that chewing and eating your food more slowly can reduce calorie intake and meal size, which could bolster weight loss . One study in 252 women found that each gram of fiber consumed was associated with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20-months .
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