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In fact, added sugar may contribute to other health issues, including heart disease, liver problems, and type 2 diabetes ( 17). The harmful effects of sugar also go far beyond weight gain. Your brain doesn’t register liquid calories the same way it does solid calories, so they affect your feelings of hunger and fullness less significantly ( 15).Īdditionally, studies associate drinking sugary beverages with an increased risk of obesity ( 16, 17). Limit sugary drinksĪnother relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Therefore, if you want to achieve long lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes. In addition to promoting weight loss, some research suggests that maintaining a high protein diet may prevent or reduce weight regain and help maintain muscle mass ( 13, 14). According to some research, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite ( 12).

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Studies show that increasing your intake of protein may help keep you full and curb your appetite ( 10, 11). When it comes to losing weight, protein is incredibly important. Here are five simple strategies that may help you lose weight. Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.

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