1. Create a calorie deficit

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If you cut your portion sizes, cut back on snacking and choose lower-calorie foods at mealtime, you'll consume fewer calories each day. If you reduce your caloric intake enough, you'll create a calorie deficit large enough for weight loss. Your body will turn to your fat for energy and in result you will basically be eating into yourself!

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2. Exercise

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The number of calories your body needs each day depends on your activity level. That includes the exercise you do every day and also your non-exercise physical movements. If you increase the number of calories your body needs, but still consume the same number of calories from food, you'll reach a calorie deficit. Exercising with any form of weight will build muscle tissue in your body and in turn increase your metabolism. This will mean your body will use up more energy throughout the day.

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3. Eat more Protein

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A high-protein meal increases your rate of thermogenesis, or the number of calories used during digestion. A 2004 review in the Journal of the American College of Nutrition explained that the typical thermic effect of protein is 20 to 35 percent of energy consumed. Therefore just by eating protein you are burning calories at the same time. A diet high in protein can increase your resting metabolic rate, meaning you burn more calories all day long, which of course aids weight loss.

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Some Words from TheGOALKeeper

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If you've set a goal to slim down, you'll find countless plans on the market that promise to provide results without counting calories or reducing your food intake. But every plan must create a calorie deficit to be effective.

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Most of the plans that sidestep calorie counting help you to make lower-calorie food choices, or time your meals so you consume less. In short, they are just creative ways to reach the same outcome. Sometimes they work, but often they don't.

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Keep in mind, that you don't need to spend money on expensive programs to slim down. Create your own calorie deficit by setting small goals and making small changes throughout the day. Over the long term, the plan you create is usually a plan you are most likely to stick to.

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Here at TheGOALKeeper© we have made a free calorie burning workout that you can use.