4. GET YOUR PROTEIN FROM LEAN FOOD SOURCES.
Dietary protein is one of the most important tools in your weight-loss arsenal, partly because you expend more energy digesting protein versus carbs and fat, Dr. Seltzer says. But it’s often packaged with naturally-occurring fats that amp up the calories of each serving.
It’s why leaner protein sources like chicken breast, white fish, and low-fat dairy have fewer calories than alternatives like bacon and burgers. Greek yogurt, cheese, and cottage cheese also make smart choices.