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If you've decided that you want to lose weight in a healthy, sustainable way, or have just started researching what that looks like, you've quite possibly read a good deal of articles discussing the importance of protein when it comes to shedding pounds. While a healthy weight loss diet can look different for everyone depending on their unique needs, getting more protein in is almost always going to be a key factor. Thankfully, this is made easier if you are aware of important food swaps for protein.

There are a multitude of ways that protein can promote weight loss. For one, it can help shrink your cravings and prevent over-snacking, as well as reduce feelings of hunger in general, which can lead to fewer calories consumed throughout the day. Higher-protein diets have also been shown to improve metabolism and increase the amount of overall calories burned. And once you've lost your desired weight, increasing your protein can also help you maintain your weight loss.

To some just starting out in their weight loss journey, it can feel really intimidating to try and figure out how to increase your daily protein, especially if you're already in a routine of what and how you like to eat. This is exactly why small food swaps can be helpful. They can allow you to keep your favorite foods while just making slight changes to increase how much protein your consuming.

Read on to learn some dietitian-recommended food swaps that can help you get more proteinand for more healthy eating tips, make sure to check out 21 Superfoods That Are Surprisingly High in Protein, Say Dietitians.

1% cow's milk: 8 grams of protein per cup

Almond milk (unsweetened):1 gram of protein per cup

This swap adds: 7 grams of protein

For those who are able to consume dairy products, this food swap can give you a big boost of protein.

"Add cow's milk to your oatmeal instead of almond milk," suggests Lisa Young, PhD, RDN, author ofFinally Full, Finally Slim and member of our Medical Expert Board. "Almond milk is a good bet if you are opting to go plant-based, but cow's milk will give you more proteinas well as calcium and vitamin D."

RELATED: 9 High-Protein Snacks for Gut Health That Are Dietitian-Approved

Cream cheese: 3.6 grams of protein per 4 tablespoons6254a4d1642c605c54bf1cab17d50f1e

Cottage cheese: 6 grams of protein per 4 tablespoons

This swap adds: 2.4 grams of protein

"Instead of spreading your bagel with cream cheese, opt for protein rich cottage cheese," says Young. "Cottage cheese is a good source of protein and will keep you full. It is also low in fat and will save you calories."

If you're not super fond of the idea of placing cottage cheese on your bagel, don't fret! This type of cheese can also act as a 1:1 substitute for cream cheese in your favorite dips.

Butter: 0.2 grams of protein per 2 tablespoons

Peanut butter: 7.7 grams of protein per 2 tablespoons

This swap adds: 7.5 grams of protein

If you're a fan of toast in the morning, but usually enjoy it with plain butter or jelly, our dietitians suggest replacing these with peanut butter.

"Peanut butter contains protein, fiber, and unsaturated fat, which will keep you satisfied for much longer," says Young.

If you normally opt for plain butter on toast, you'll be consuming higher levels of saturated fat with very little protein, whereas "Jelly contains added sugar which contains no nutritional value," says Young. Swapping these out for peanut butter is an excellent choice for more protein and weight loss.

Rice:3.5 grams of protein per cup

Quinoa: 8.1 grams of protein per cup

This swap adds: 4.6 grams of protein

Rice is an affordable, comforting, and versatile grain, but it doesn't provide a lot of protein. Because of this, try swapping it out for the whole grain quinoa.

"Quinoa makes a great swap for regular rice because it has a higher protein content than white rice," saysTrista Best, MPH, RD, LD, at Balance One Supplements. "Quinoa is a plant source of a complete protein, meaning it contains all essential amino acids."

RELATED: 10 Easy Tricks for Eating Healthy Every Day

Croutons:1.8 grams of protein per 0.5 cup

Chickpeas: 7.3 grams of protein per 0.5 cup

This swap adds: 5.5 grams of protein

If you're a person who loves texture in their salads, then you most likely throw croutons on top fairly often. However, Best suggests trying chickpeas.

"For those that enjoy croutons on their salad for an extra crunch, swap those high-carb toppings for protein-rich roasted chickpeas," says Best. "This swap also provides a great source of fiber, which croutons are typically lacking due to their refined and processed nature."

RELATED: 8 Easy, Delicious Ways To Add Protein To Your Salad

Almond milk:0.4 grams of protein per 100 grams

Tofu: 6.4 grams of protein per 100 grams

This swap adds: 6 grams of protein

If you've never tried tofu in a smoothie, it may seem a bit odd at first. But swapping in tofu in lieu of almond milk in smoothies not only provides added texture, but it gives you a protein boost as well.

"Tofu is a rich source of plant-based protein, and itcan provide a creamy texture that can help to make your smoothie thicker and more satisfying, without adding additional sugar or calories," says Best.

Sour cream: 3 grams of protein per 100 grams

Greek yogurt:10.3 grams of protein per 100 grams

This swap adds: 7.3 grams of protein

Sour cream is often used as a creamy base for dressings, baking recipes, or topping for a chili or soup. But, this food is usually higher in fat and lower in protein. Plain Greek yogurt makes an excellent food swap for more protein because it has very similar texture and a mild flavor.

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7 Food Swaps To Get More Protein & Lose Weight, Say Dietitians - Eat This, Not That

ONE formerly 500-pound woman beat her trolls' expectations in her weight loss journey.

The motivated YouTuber proved she could lose weight naturally and shed 179 pounds.

A woman was featured on a fitness YouTube account (@obiziweightmotivation) for her incredible accomplishment.

In the video, a before and after were shown of her body.

When the woman was plus-size and almost 500 pounds, people used to doubt her.

Haters would tell her she didn't have a chance at changing her body shape and weight.

She was shown standing in front of a car in a red T-shirt with the caption: "Them: You're almost 500 pounds. There's no way you can lose the weight naturally."

The photo switched to a shot of her in denim shorts and a tank top before she lost the weight.

Suddenly, 179 pounds were lost, and she was a new person.

She wore a tan workout set, a black baseball hat, and headphones as if she was coming back from the gym.

The caption read: "Me: Loses 179 pounds naturally. Unstoppable weight loss transformation."

Kind viewers commented on the woman's beauty in both bodies.

"She's beautiful regardless. But the fact she lost so much weight is a testament to true discipline and commitment," a sweet man noted.

"Beautiful no matter what. We all are for that matter," a passionate person agreed.

An encouraging person said: "You look incredible. I'm proud of you. You're doing a remarkable job."

"That is so amazing. You are beautiful," another individual added.

An enthusiastic viewer remarked: "To all watching - this person is a star and role model. Case closed."

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I used to be 500Ibs trolls said Id never be able to lose weight naturally, but I proved them wrong and s... - The US Sun

For many, waking up with a warm cup of joe is a morning ritual they can't live without. Whether you enjoy it black, with a splash of coconut milk, or mixed with cinnamon and honey, coffee really perks up your day and puts you in the right kind of mojo. (Heckyou may even take a cue from Starbucks' brand new line of coffee drinks, "Oleato," which is infused with olive oil!) And if you're looking to drop extra pounds off your waistline, your daily coffee habit can come in especially clutch. We chatted with an expert and are here to share how drinking coffee can help you lose weight.

Laura Burak MS, RD, founder of GetNaked Nutrition and author of Slim Down with Smoothies, breaks down the benefits of adding coffee to your weight loss regimen. However, she stresses that coffee shouldn't replace meals or snacks.

"I often find clients that struggle with a history of dieting to still use a 3 p.m. cup of coffee as a substitute for food, as a way to skip a meal and save calories as it does temporarily suppress your appetite. So when you are hungry, please eat," Burak tells us.

That being said, coffee can be a stellar addition to the current steps you're taking to get into shape. So keep reading to learn more about the best ways drinking coffee can help you lose weight. And next, don't miss Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says.

Your daily coffee-drinking habit can promote feelings of satiety or fullness. This can help you avoid overeating or unhealthy snacking.6254a4d1642c605c54bf1cab17d50f1e

"It is also liquid which, like water, helps to keep your tank, or stomach, feeling full and can therefore assist you with eating a more appropriate amount of food if you're looking to lose weight," Burak explains.

RELATED: 5 Protein-Packed Foods That Help You Lose Weight After 40

Coffee has caffeine that can boost your energy and your metabolism.

"That hit of caffeine when you wake up may be the difference between making it your workout or not that day," Burak explains. "Especially as a mom, it certainly gives me energy and motivates me and is part of a calming morning ritual, so I owe coffee a lot of love. Of course, however, make sure to focus on quality sleep as well and don't use coffee chronically for artificial energy."

If you prefer drinking your coffee black, Burak says one cup contains less than five calories. So a plain-old mug of piping hot coffee without additives has zero sugar and basically no calories, making it an ideal beverage to drink if you're trying to lose weight.

RELATED: The 5 Worst 'Empty-Calorie' Foods Making You Gain Weight Faster

Sure, you may really, really love seasonal lattes and flavored coffees, but they can seriously hurt your weight loss progress. Many individuals develop the bad habit of dressing up their coffee with creamers, syrups, and whipped cream, and turn them into total "sugar bombs," Burak says. Even the nut, seed, and oat milks nowadays sound like healthier choices but are packed with added sugar.

"Whether your health goals include weight loss or not, beware of the extras you may be adding to your coffee which can contribute a significant amount of unnecessary calories and added sugar and saturated fat to your diet," Burak explains. "Keep coffee to a few cups or less a day so it doesn't make you jittery, contribute to increased anxiety, or affect your sleep at night. Also, remember that coffee is not water and doesn't contribute to keeping you properly hydrated, so make sure to drink enough water as well."

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Alexa Mellardo

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The Surprising Ways Drinking Coffee Can Help You Lose Weight - Eat This, Not That

Jimmy Kimmel is fighting to lose weight by eating tiny tubs of food before he hosts this years Oscars as he thought he looked like a swollen sausage when he tried to squeeze into an old tuxedo.

The TV host, 55, is dieting and exercising ahead of the fronting this years Academy Awards on March 12 at the Dolby Theatre, Los Angeles, after he failed to fit into the tux that came with a white jacket he wore to present the 2018 awards.

He told People: I did have a very unfortunate moment where I tried to fit into the tuxedo I wore in 2018 and I didnt quite make it.

I looked a little bit like a homemade sausage, so I have been trying to lose some weight before the Oscars.

Ive been getting these little meals in little Tupperware containers delivered to my house every morning.

And I have to say, I never feel more sorry for myself than when everyone else is eating spaghetti and Im eating some little tacos with no tortillas.

And referring to the late Ray Liottas film about a huge grizzly on the rampage after it snorts a bag of coke, he added: I dont want to show up onstage looking like Cocaine Bear, you know what Im saying?

Jimmy added he is set to wear a custom Tom Ford suit for the upcoming 95th Academy Awards, which will be executive produced by his 44-year-old wife Molly McNearny.

He has said about joining Steve Martin, David Niven and Jerry Lewis as a three-time Oscar host: Being invited to host the Oscars for a third time is either a great honour or a trap.

Either way, I am grateful to the Academy for asking me so quickly after everyone good said no.

Pressure will be on Jimmy this year to make light of Will Smiths attack on Chris Rock at last years ceremony, but show bosses think the event is in safe hands with the chat show host.

Its executive producers and showrunners Glenn Weiss and Ricky Kirshner said in a joint statement: Were super thrilled to have Jimmy score his hat trick on this global stage.

We know he will be funny and ready for anything!

When Jimmy hosted the show in 2017 he had to manage the shocking final moments when the wrong best picture winner was called as La La Land before it went to Moonlight.

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Jimmy Kimmel: Im fighting to lose weight before Oscars because I looked like a homemade sausage! - Yakima Herald-Republic

By Mark Waghorn via SWNS

Trendy keto and paleo diets are the worst way to lose weight, according to new research.

They have the lowest nutritional quality - and are also bad for the planet, say scientists.

Pescatarians, who stick to fish, fared best - closely followed by vegetarians and vegans.

People who use keto cut out carbs such as bread, pasta, potatoes or rice - eating plenty of protein instead.

It puts the body into a state where it relies on fat for energy - called 'ketosis' - that occurs during starvation or fasting.

The paleo only comprises foods which could have been hunted, fished or gathered in caveman days.

They include meat, fish, eggs, nuts, seeds, fruit, vegetables, herbs and spices.

Both cut out processed products like cakes, pastries, biscuits and crisps.

Celebs such as Gwyneth Paltrow, Halle Berry and Kim Kardashian have all tried the Keto diet, while Miley Cyrus and actress Uma Thurman have taken up the Paleo diet.

Senior author Professor Diego Rose of Tulane University in New Orleans, La., said: "We suspected the negative climate impacts because they are meat-centric.

"But no one had really compared all these diets as they are chosen by individuals, instead of prescribed by experts to each other using a common framework."

The first study of its kind found the keto and paleo contain the least vitamins.

They also had the highest carbon footprints - generating almost 3 and 2.6 kg of carbon dioxide for every 1,000 calories consumed, respectively.

A vegan diet was found to be the least impactful on climate at 0.7 kg - less than a quarter the keto's diet. It was followed by vegetarian and pescatarian diets.

The study in The American Journal of Clinical Nutrition was based on a survey of more than 16,000 adults in the U.S.

Individual diets were assigned point values based on the federal Healthy Eating Index. Average scores were calculated for those eating each type of diet.

Omnivores - who eat meat and vegetables - were the most common group, represented by 86 percent of participants.

They sat squarely in the middle of the pack for both quality and sustainability.

If a third became vegetarian for any given day, on average, the U.S. team worked out it would be equivalent to eliminating 340 million passenger vehicle miles.

But when they opted for the plant-favored Mediterranean or fatty meat-limiting DASH diet versions, both carbon footprints and nutritional quality scores improved.

Prof. Rose said: "Climate change is arguably one of the most pressing problems of our time, and a lot of people are interested in moving to a plant based diet.

"Based on our results, that would reduce your footprint and be generally healthy. Our research also shows there is a way to improve your health and footprint without giving up meat entirely."

The UN says a third of greenhouse gas emissions come from the food system. Beef, in particular, is responsible for up to ten and over 20 times more than chicken and nuts, respectively.

Prof. Rose said the study was important because "it considers how individuals select popular diets that are composed of a wide variety of foods."

Going forward, he still has questions about how to encourage eating habits that are better for people and the planet.

Added Prof. Rose: "I think the next question is how would different policies affect outcomes, and how could those move us toward healthier, more environmentally friendly diets?"

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These trendy diets are the least healthy way to lose weight - Purdue Exponent

We all know exercise is important for keeping us healthy as we age. However, not all exercise is created equal. It's important to emphasize certain types of exercise over others if your goal is maximizing your healthspan, longevity, and independence. In this article, I'm going to discuss five of the worst exercise habits that destroy your body after 50. For each, I'll walk you through exactly how to avoid these pitfalls. Simply put, making the following mistakes over time means missing out on the multitude of benefits from exercise as a whole when properly programmed.

According to a large body of research, proper exercise programsspecifically resistance trainingcan reduce or even reverse the following common effects of aging:

Clearly, these are all things you want to delay or avoid for as long as possible throughout your lifespan. That being said, if for some reason you cannot follow these recommendations, you should still continue exercising in one form or another.

Keep reading to learn more, and next, don't miss Over 50? Here Are 6 Exercise Mistakes You're Too Old To Make.

If you've been intimidated by the weight room in the past, you are not alone. Nevertheless, lifting weights is a very important part of any fitness program designed to slow or reverse the aging process.

You need to lift weights that are challenging for a low number of repetitions. They should feel heavy relative to your current strength. I recommend to all my 50-year-old and older clients that they perform sets of six to 12 repetitions using a weight that leaves one to repetitions "in the tank" after the first set.

RELATED: 5 Bad Fitness Habits That Cause You To Lose Muscle Mass6254a4d1642c605c54bf1cab17d50f1e

Mobility is a vital component of reducing injury and ensuring your joints maintain a normal, functional range of motion. Mobility can include things like yoga, massage, foam rolling, stretching, and any other activities that incorporate some form of stretching or elongation of the muscles.

I usually recommend active forms of stretching such as yoga as opposed to passive stretching, but both have benefits. Incorporate 30 to 60 minutes of mobility activities three times per week in conjunction with your weight training for maximum benefits.

If you've been convinced to lift weights, you still need to use the right movements. Too often, clients are focused on isolation exercises such as biceps curls, triceps extensions, and leg extensions. While this type of weight exercise has a place in training, the focus should be on compound movements that load multiple muscles and joints.

In particular, be sure to include weighted movements like squats or deadlift variations that load the spine vertically. These provide the most benefit in terms of bones, muscle, and performance improvements.

RELATED: You'll Never Lose Weight if You Still Do These 5 Things, Expert Says

Walking is a great addition to weight and mobility training. However, if you only walk on paved surfaces, you are missing out on some serious benefits. You may also risk aggravating your joints if the surfaces are always paved.

Walking on uneven surfaces such as sand, trails, rocky terrain, and other unpaved surfaces helps improve your balance and ankle strength while reducing the impact on your joints.

By far the absolute worst thing you can do is skip exercise altogether. While the best exercise programs for people 50 and older would follow the above recommendations, doing anything is always better than doing nothing.

Short walks, cardio machines, taking the stairs, and other activities are still worth shooting for even if weight training, yoga, and other methods are off the table. Take a walk and do some stretches at the very minimum. Your body will thank you now and later.

Tyler Read

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5 Exercise Habits That Destroy Your Body After 50 - Eat This, Not That

Effective Ways to Lose Belly FatPhoto bycanva

Losing belly fat can be a challenging task, especially if you have a sedentary lifestyle or if you have a busy schedule that leaves you with no time to exercise. However, losing belly fat is important, not only to improve your appearance but also to maintain good health. Excessive belly fat has been linked to many health problems, such as diabetes, heart disease, and high blood pressure. If you want to lose belly fat effectively, here are some tips that you can follow:

Exercise Regularly

One of the most effective ways to lose belly fat is to exercise regularly. Cardio exercises such as running, cycling, and swimming can help burn calories and reduce belly fat. Resistance training, such as weight lifting, can also be helpful in building muscle mass, which can increase your metabolism and help you burn more calories.

Reduce Your Caloric Intake

Another effective way to lose belly fat is to reduce your caloric intake. This can be achieved by eating fewer calories or by choosing foods that are lower in calories. A diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you achieve your weight loss goals.

Avoid Processed Foods

Processed foods are high in calories, unhealthy fats, and sugars, which can contribute to the accumulation of belly fat. Avoiding processed foods and choosing whole foods instead can help you reduce your caloric intake and promote weight loss.

Get Enough Sleep

Getting enough sleep is important for weight loss and overall health. Lack of sleep can lead to increased levels of the hormone cortisol, which can increase belly fat. Aim to get at least seven hours of sleep per night to promote weight loss.

Manage Stress

Stress can also contribute to the accumulation of belly fat. When you are stressed, your body releases cortisol, which can increase belly fat. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing can help you manage stress and reduce belly fat.

Drink Plenty of Water

Drinking plenty of water can help you lose belly fat. Water can help you feel full, which can reduce your calorie intake. It can also help your body flush out toxins, which can contribute to weight gain.

Be Patient

Losing belly fat takes time and patience. It is important to make lifestyle changes that you can sustain over time. A healthy diet and regular exercise can help you lose belly fat, but it may take several months to see significant results.

In conclusion, losing belly fat is important for good health and a better appearance. By following the tips above, you can effectively lose belly fat and improve your overall health. Remember, consistency and patience are key to achieving your weight loss goals.

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