Learn 31 Best Ways to Lose Weight—and Keep It Off

3. Reduce your intake of processed foods.

If you look at a food label and don’t recognize half of the components, it’s likely that it’s highly processed. Processed foods do nothing for you but create an environment conducive to fat gain, especially visceral fat, which is the frightening kind that rests on your organs.

If you have difficulties controlling certain treats—whether chips, cookies or Poptarts (because, same), keep them out of your home or office cabinets. It’s not a matter of willpower; it’s a matter of being realistic. Instead, stock up on nutritious snacks like jerky or trail mix for your glove box or desk drawer, so you’re always prepared.

4. Consume more fruits and vegetables.

Fruits and vegetables are filling, high in fiber, and low in calories. If you’re having problems incorporating more veggies into your diet, start each meal with a salad. Salad adds heft to your diet, allowing you to eat fewer calories overall. Alternatively, try this trick for a day’s worth of healthful greens in 14 minutes.

There is no need for a smoothie. Although some people are afraid of fructose, fruit, including so-called “high sugar” fruits like bananas and melons, will not make you gain weight.

5. Work out with weights.

Make a workout regimen that includes heavy weights. Because maintaining muscle mass requires more energy than maintaining fat, our systems burn more calories at rest.

In a nutshell, gain muscle and burn more calories. Reduce the amount of time you relax between sets. This raises your heart rate, resulting in an increase in calories expended. Use these strategies to lift big objects safely.

6. Perform intervals.

Intervals are more effective and time efficient than longer, lower-intensity activity, according to study after study. Why not burn more calories while leaving the gym faster? If you’re eager to get started, try on this 5-minute burner for size.

7. Perform total-body exercises.

Whether you’re trying to lose weight or not, your exercise regimen shouldn’t be limited to one part of your body. Instead, integrate workouts that require you to use your entire body. Squats, deadlifts, and chin-ups come to mind.

Full-body exercises engage more muscle groups, forcing your body to work harder. Each workout will provide more bang for your buck. Begin here. No equipment is required!

8. Keep a dietary diary.

There’s no better way to figure out what you’re eating than to write it all down. Food tracking will help you recognize how much you consume in a day. It helps to put things into perspective. Use a free program, such as MyFitnessPal, that allows you to log in from anywhere. You’re probably eating more than you realize.