Popsugar Health & Fitness Workouts Simple Ways to Lose Weight 6 Things You Can Do Today to Lose Weight For Good 23 June 2018 by Tamara Pridgett Image Source: POPSUGAR Photography / Sheila Gim To lose weight, you're going to have to be diligent with the work you're putting in. That means following a workout routine that's right for you, eating healthy foods, 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. Related: The 10 Best Protein-Filled Foods to Keep You Full and Help You Drop Pounds 1 Train With Higher Intensity Image Source: TONL During high-intensity training, 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. 1 / 5 2 Eat Protein Image Source: POPSUGAR Photography / Maria del Rio If you want to lose weight, one of the best foods to eat is protein. You should aim to get in 20 to 30 grams of high-quality protein every three to four hours. 2 / 5 3 Implement a Calorie Deficit Image Source: POPSUGAR Photography / Maria del Rio 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. 3 / 5 4 Do Steady-State Cardio Image Source: POPSUGAR Photography / Kat Borchart Steady-state cardio 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. 4 / 5 5 Don't Lose Weight Too Quickly Image Source: POPSUGAR Photography / Sheila Gim When it comes to losing weight, slow and steady wins the race. To maintain muscle mass, try to lose no more than two pounds in a week. 5 / 5 Fitness TipsDiet TipsWeight LossWorkoutsVegetarianHealthy LivingBreakfastCardio