1️⃣ Eat More Protein (and Choose Lean Options)

Protein keeps you full longer, burns more energy to digest than carbs or fats, and helps maintain muscle while you’re in a calorie deficit.

✅ Aim for 1g of protein per pound of target body weight per day.

✅ Add a protein supplement if necessary.

✅ Choose the leanest cuts possible: like chicken breast, egg whites, fish, lean beef, or low-fat dairy.

2️⃣ Avoid Liquid Calories

Calories from juices, soda pop, specialty coffees, or alcohol add up fast, and they don’t keep you full.

✅ Stick with water, zero-calorie drinks, or black coffee most of the time.

3️⃣ Choose Low/No-Fat and Low/No-Sugar Options

These simple swaps can cut hundreds of calories each day without sacrificing flavor or satisfaction.

✅ Look for “0%,” “light,” “sugar-free,” or “low-fat” versions of your favorite foods and condiments.

✅ Stick with water, zero-calorie drinks, or black coffee most of the time.

4️⃣ Eat Your Protein Source First

Center each meal around your protein source and eat it first. You’ll be more likely to hit your daily target, feel full sooner, and naturally eat fewer calories overall.

✅ If anything’s left on your plate, it’s the lower-protein foods, not the ones that help you progress.