When you suddenly realize, "I've gained weight, I need to exercise," you might hope for quick fixes and strategies. While these might offer rapid results in some areas, they won't last long. Here are some suggestions that can become lifelong principles and habits.

Remember these eight tips deeply, and let them become part of your daily routine.

1. Supplement Protein Traditionally, elders believe that breakfast should be light. However, after a night's metabolism, your body needs to replenish nutrients, especially protein, to boost metabolism for the day.

2. Try a Month of Low-Carb Diet Carbohydrates are a major cause of health issues and obesity. By consuming low-carb foods, you can rely on high-protein foods to increase satiety, such as eggs and protein shakes. Remember not to let yourself go hungry.

3. Avoid Sugary Drinks, Coffee, and Tea For those who love sugary drinks, it might be tough to give them up. But in reality, you don't need the extra sugar from these drinks. Try carrying a water bottle or drinking black coffee. It might be difficult at first, but you'll adapt over time.

4. Strength Training Before Cardio Strength training first will deplete your body's glycogen stores. When you follow it up with cardio, your body will primarily use fat for energy. This combination helps you burn both glycogen and fat effectively.

5. Incorporate Interval Training While steady-state cardio is effective, interval training can be more efficient. High-intensity interval training (HIIT) is particularly effective for fat loss and can be done in shorter time frames. Try alternating between one minute of sprinting and one minute of walking, three times a week.

6. Have a Cheat Day Allow yourself a cheat day once a week. If you're on a low-carb diet, you can have high-carb foods on this day. This makes it easier to stick to your diet long-term. Just remember, a cheat day is not an excuse to binge on junk food.

7. Don’t Overdo Cardio I recommend three to four hours of cardio per week. Excessive cardio can negatively impact your metabolic rate and increase the release of hormones that encourage fat storage. Balance your workouts with strength training for better results.

8. Don’t Obsess Over Calories When on a low-carb diet, you don’t need to count calories or go hungry. Following these tips will naturally boost your metabolism and keep your body in a fat-burning state. Focus on the quality of your food—natural, unprocessed, and additive-free.

If you follow these eight tips, you’ll be closer to your fitness goals. Remember, developing good habits takes time, but consistency will yield results.