Yes, You Can Lose Up to 15 Pounds in 2 Months (and Keep It Off) — Here's How

It's not just the quantity of calories you take in, but also the quality. White explained that not all food is created equal. "Especially when restricting calories, it's important to choose foods that are packed with nutrients," he said. He recommends following the MyPlate guidelines for incorporating each food group at every meal:

• Fruits and vegetables: Fill half of your plate with different colors and varieties of produce.
• Protein: Choose lean options like chicken, fish, and legumes.
• Starch: Choose whole grains like brown rice or whole-wheat bread.
• Dairy: Include one serving of low-fat or skim milk, cheese, and yogurt.