Calories are simply a measure of energy.

Calories are simply a measure of energy.

It’s a known fact that in order to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn
When it comes to losing weight, protein is the king of nutrients.

Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort.

Studies show that protein both increases your metabolic rate and helps curb your appetite (3Trusted Source).

Because protein requires energy to metabolize, a high-protein diet can increase calories burned by 80–100 calories per day (4Trusted Source, 5Trusted Source, 6Trusted Source).

Protein is also by far the most filling nutrient. One study showed that people who ate 30% of calories as protein automatically ate 441 fewer calories per day (7Trusted Source).

In other words, you can easily increase calories out and reduce calories in just by adding protein to your diet.

Protein can also help fight cravings, which are the dieter’s worst enemy.

In one study, 25% of daily calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8Trusted Source).

If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake.

Not only will it help you lose, it will also prevent or at least significantly reduce weight regain, in case you ever decide to abandon your weight loss efforts (9Trusted Source, 10Trusted Source).

For more details, read this in-depth article about how much protein you should eat.

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