Losing weight is a marathon that’s made up of a million healthy choices we make every day. And to drop pounds, we have to do the work, which means working out regularly, consistently eating healthy foods, and being diligent. And to give us a little boost, here are some simple and effective tips from experts to help us shed the weight for good.
- Train in the morning - The time of day you train can affect the amount of calories you burn. Doing fasted cardio in the morning helps you burn more fat because your glycogen stores are depleted, so your body uses fat for energy.
- Train with higher intensity - Your body is constantly trying to meet energy demands during high-intensity training and once your sweat sesh is over, you’ll notice your heart rate and breathing go back to normal, creating an “oxygen debt.” And that oxygen debt will raise your metabolism for up to 24 hours.
- Eat protein - When you’re trying to lose weight, protein is one of the best foods to eat. Aim for 20 to 30 grams of high-quality protein every three to four hours.
- Implement a calorie deficit - A pound weighs around 3,500 calories, so if you eat 500 less calories than you burn every day for a week, you can drop a pound in one week.
- Do steady-state cardio - Add steady-state cardio to your strength-training program to switch up the intensity of your workouts and keep you from getting burned out, while helping burn greater amounts of fat.
- Don't lose weight too quickly - With weight loss, it’s slow and steady for the win. Try not to lose more than two pounds in a week so you maintain muscle mass.