6 Things You Can Do Today to Lose Weight For Good

What time of day you train at can affect how many calories you burn. Fasted cardio in the morning helps you burn more fat because your glycogen stores are depleted. In turn, your body uses fat as an energy source.

During high-intensity training, your body is constantly working to try and meet energy demands that can't be fulfilled 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.

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.

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.

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.

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.