A lack of protein can stall your weight loss efforts

If you’re not already on the protein bandwagon, get on board.

Although the USDA suggests consuming 5 ounces of a protein source per day as part of a 1,600-calorie diet, many experts say that recommendation is conservative or even on the low side, particularly for healthy adults over 50.

Your body needs amino acids—the building blocks of protein—to stay functional.

“If you don’t eat a diet rich enough in them, your body’s forced to tap your muscles, which have a great reservoir,” says Wayne W. Campbell, PhD, professor of nutrition science at Purdue University in West Lafayette, Indiana.

When you lose valuable muscle, your resting metabolism pays the price.

TRY THIS TRICK: Make sure you’re putting protein in every meal and snack—starting the day with 15 grams (about two eggs) is a great idea. And don’t overlook whey, one of two proteins found in milk. It’s rich in the amino acids muscles thirst for and can aid recovery after workouts.