Lift weights because building muscle and strength boosts metabolism, burns calories, and increases fat loss.

Do cardio, including both long steady sessions and short intense ones, and make sure to get your steps in.

Always choose the lowest calorie, lowest or zero sugar, lowest or leanest fat options with the highest amount of protein. Aim for at least 1 to 2 grams of protein per pound of body weight each day.

Make sure to go below your caloric requirements for the day or the week.

Try fasting for 12, 16, 18, 20, or 24 hours.

If you want something sweet, opt for whey protein, low-fat Greek yogurt with low sugar, low-fat peanut butter, bananas, or other fruits. For something like chips, try rice cakes, mini crisps, popcorn, or vegetable chips. If you crave chocolate or a granola bar, go for a protein bar or protein cookie. These can all be snacks in moderation.

Be mindful of how much oil, sugar, fat, lard, salt, cream, milk, cheese, spreads like peanut butter or Nutella, jams, salad dressings, and similar items you use when cooking, as these can add hidden calories. Aim to use whole grains, and consider almond milk instead of cream. Use stevia or Splenda instead of table sugar.