Millions of people are trying to lose weight, but fail to achieve any results. There are literally thousands of articles online which suggest certain diets as a way of losing weight, but rarely any of them is really efficient, and some are even harmful for our health. However, you should know that losing weight is possible if you’re set on following certain rules.

Here are 8 strict rules you need to follow, if you want to lose weight:
1. Counting calories
If you want to lose weight, the general rule of thumb is eating 500 calories less than you consume. The average person needs about 1200-1500 calories per day, depending on their fitness levels and metabolism.

Even if your metabolism is slow, eating less can provide results in just a few weeks.

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2. Don’t trust the scale
When you start exercising, don’t expect the scale to show 10 kg. less in a few weeks. You’ll first notice changes in your looks instead of on the scale. Your muscles will grow and tone even if your weight is still the same on the scale. Don’t trust the scale, or you will fail.

3. Weight training
Weight training is a must if you want to lose weight. Cardio helps for sure, but you can’t expect your fat to burn if you don’t start building your muscles. Combine cardio with weight lifting, and you’re set for success.

4. Exercise in the morning
While we’re on the topic of exercise, the best time for workouts is the morning. The body consumes and uses glycogen overnight, while consuming fat in the morning.

You can let your muscles recover for a day, then hit the gym the next day. If you don’t really have the time, you can try aerobics for at least 10 minutes per day.

5. Smaller meals
Cutting down the size of your meals is absolutely essential if you want to lose weight. In order to keep your metabolism active, you need 4-5 small meals throughout the day. Make sure all the meals contain some carbs, protein and healthy fats in order to keep your insulin levels in balance.

6. Drink water
Although it seems like much to some people, 8-10 glasses of water are just enough so you can keep your body hydrated. Water will boost your metabolism and keep you full, effectively boosting the fat burning process. If you don’t remember to drink water, there are apps which can alarm you at just the right time.

7. Choose your food before eating
When you decide to eat, choose the food carefully instead of just going for junk food. It’s better to have a daily and weekly menu written down on a note so you don’t get the urge to eat junk food.

8. Go to bed early
Your last meals should be a few hours before sleeping, and you should plan on 7-9 hours of rest. This will prevent the body from releasing fat-storing hormones which are making you gain weight.