10 Ways to Lose Weight Permanently

Eating more protein and fewer refined carbohydrates may help you lose weight and improve your health.

Strength train.

Strength training involves muscular contractions against resistance. It incorporates weightlifting to improve muscle and strength.

Eat lots of protein.

Increase your protein intake by a couple servings daily. Meat, fish, eggs, beans, tofu, milk, cheese, and yogurt are protein-rich.

Get more sleep

Stick to a sleep schedule, avoid evening coffee, and limit electronic device use before bed to ensure a healthy sleep cycle.

Eat more healthful fats

Reduce healthy fat consumption because it's high in calories. To cut fat, replace fried foods, processed foods, and refined oils with healthier ones.

Sip unsweetened beverages

One brief study in 14 young guys revealed that drinking 1 pint (570 mL) of water before a meal increased fullness, reduced hunger, and cut meal calories.

Fill up on fiber

Some research suggest eating more high-fiber meals may prevent weight gain. Fruits, vegetables, legumes, whole grains, nuts, and seeds.

Avoid processed carbs and eat whole grains.

Replace refined carbs from pastries, processed foods, pastas, white breads, and cereals with wheat, quinoa, buckwheat, barley, and oats.

Do more cardio

One of the most popular kinds of exercise is cardio. Any workout that targets the heart and lungs.

Drink coffee

Coffee caffeine improves metabolism, central nervous system stimulation, and fatty acid breakdown. 

Try interval training with high intensity.

To raise your heart rate, high intensity interval training (HIIT) uses brief bursts of exertion and short recovery intervals.

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