Not eating enough protein

If you're trying to lose weight, getting enough protein is critical. Protein has been demonstrated to help weight loss in a variety of ways. It can: reduce appetite, increase feelings of fullness, lower the amount of weight regained, maintain or increase metabolic rate and protect muscle mass during weight loss.

If you want to lose weight, aim for 1.6 to 2.2 grams of protein per kilogram of body weight on a regular basis. If athletes and hard exercisers want to lose weight, they should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound). Make sure to include a high-protein food in each of your meals to help weight loss. Keep in mind that your protein choices aren't limited to meat and dairy. Beans, legumes, quinoa, and flaxseeds are other great and affordable options.