8 Morning Rituals That Help You Lose Weight

Lean protein curbs unnecessary noshing by helping you feel fuller and builds lean muscle that burns calories even when you're not exercising, says Marina Chaparro, MPH, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Most of us meet our daily protein requirements, but we're not always getting it from lean sources such as fish, chicken, turkey and vegetarian sources like beans and legumes. Instead, we're picking red meat and cheeses.

What to do about it? Focus on lean proteins and aim to eat about 1 gram of protein per day for every 2.2 pounds you weigh, says Chaparro. (A 145-pound woman would need roughly 66 grams.)