How to Lose Weight: 10 Easy Ways to Slash Calories

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Eat protein throughout the day

Eating meals and snacks with protein, found in nuts, seeds, lean meat, soy and dairy, can stop you from feeling hungry by mid-afternoon and yielding to candy’s sweet lure, says King. Research backs this up: A 2016 review published in the Journal of the Academy of Nutrition and Dietetics found that high-protein meals have a greater effect on fullness than low-protein ones.

Watch your salad toppings

Kudos for skipping the bread, but choosing a salad won’t automatically save you calories. “You really want to stick with veggies and be careful about the other stuff you’re putting on there,” says King. “Cheese, croutons, bacon and even dried fruit can be really high in calories, so if you’re being very calorie-conscious, it’s best to avoid those.”

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