Aim to strength train at least 2-3 times per week (hint, hint: This is the most important tip!). Whether you’re a gal or guy, prioritize weight lifting in your exercise plan. Adding muscle mass increases your BMR, allowing you to burn more calories even when you’re not exercising. If you’re a newbie to strength training, check out So You Want to Start…Strength Training.
Ramp up the intensity of your aerobic exercise (think running, swimming, biking faster). Exercising at higher intensities allows you to reap the benefits of “after burn,” a phenomena where you burn extra calories post-exercise. To benefit from this effect, you should run, jump, dance, swim, bike, etc. at a pace where it’s difficult to talk. If you can push a little harder, then do so.
Eat enough protein from high-quality sources. High-quality protein sources supply amino acids to your muscles post-exercise so that they can repair and grow. To learn more about how to determine your protein needs, check out this Beginner’s Guide to Protein.
Stay well hydrated. Water is important because all of the chemical reactions in your body requires water—including the ones that burn calories. To work on drinking more water each day, check out 20 Lifehacks for Drinking More Water.
Don’t starve yourself in order to lose weight. You need to consume a moderate amount of calories in order to lose weight. If you eat a significantly low amount of calories, you’ll lose weight rapidly but much of it will be from water and muscle loss. Plus, you’ll likely lose hard-earned muscle mass that’s responsible for maintaining a higher BMR.