Oats, yogurt, eggs, cottage cheese and peanut butter are a few staple foods you can enjoy as part of a healthy, high-protein breakfast. Plus, multiple studies link a higher intake of protein to decreases in body weight and belly fat over time . Taking smaller bites, drinking plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss. To bump up weight loss, cut out high-calorie, sweetened beverages and aim to drink 34–68 fluid ounces (1–2 liters) of water throughout the day.
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