To lose weight [1], you're going to have to be diligent with the work you're putting in. That means following a workout routine [2] that's right for you, eating healthy foods [3], and being consistent. To help you accomplish your weight-loss goals, we've rounded up very simple yet effective tips to help you drop the pounds for good [4].
Train With Higher Intensity
During high-intensity training [6], your body is constantly working to try and meet energy demands that can't be fulfiled right away. Once your workout is over, you'll notice that your heart rate and breathing return to a normal state, resulting in an oxygen debt. This oxygen debt will increase your metabolism for up to 24 hours.
Eat Protein
If you want to lose weight, one of the best foods to eat is protein [7]. You should aim to get in 20 to 30 grams of high-quality protein [8] every three to four hours.
Implement a Calorie Deficit
One pound weighs about 3,500 calories. If you eat 500 calories fewer than you burn through exercise and other daily activities every day for a week, you can drop a pound in one week [9].
Do Steady-State Cardio
Steady-state cardio [10] should be incorporated into a strength-training program to help break up the intensity of your workouts (you don't want to burn out, after all!) and to help burn greater amounts of fat [11].
Don't Lose Weight Too Quickly
When it comes to losing weight, slow and steady wins the race. To maintain muscle mass [12], try to lose no more than two pounds in a week.