One macro to focus on for fat loss is protein. While eating whole foods and watching your calorie intake are important, getting enough lean protein at every single meal can help build muscle and satiate hunger — and it may even rev up your metabolism, said dietitian Tracy Lockwood Beckerman, MS, RD. Getting enough protein makes it easier to stick to your daily calorie goals because you'll feel satisfied.
"This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant sources that contain protein, including grains, beans, legumes, nuts, and vegetables."
Many people think that eating a diet low in carbs and high in protein is the key to losing weight. But one common problem people face, which leads to a lack of fat loss, is eating too much protein, explained Levings. "The Academy of Nutrition and Dietetics and American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, spaced out throughout the day and after workouts," she said. "Anything extra will be stored the same way as any extra calorie — as fat."