Protein is proven to help you feel fuller longer. According to myfitnesspal, “having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.” It also helps repair your muscles after an intense weight training session. Tip: For breakfast, try Birch Benders protein pancake mix. They are a great source of protein, calcium, fiber and iron. Or, replace one of your meals with a protein shake; it will help reduce your daily calories. Try the Optimum Nutrition Gold Standard 100% Whey; it’s one of the best-selling protein powders in the world.