To lose a pound of fat you need to burn 3,500 more calories than you eat. This can often be done over a period of time, but not in a day like some extreme diets claim, reports Dr. David Schlundt of the Healthy Psychology Department of Vanderbilt University. Look for diets and fitness plans to include ways to help you increase your weight loss; things such as muscle building fitness routines, learning about a healthy diet, the importance of sleep and eating throughout the day.
Include Strength Training
Fitness plans that go beyond the typical aerobic exercise and also include strength training can help increase your weight loss. While aerobic exercise is important for weight loss, the weight loss benefits of strength training are often overlooked.
Strength training increases the amount of calories you burn while exercising and at rest. According to the Diet Channel, 50 calories are burned per day for every pound of muscle you have, while 2 calories are burned for every pound of fat.
Teach You New Ways
Look for diets and fitness plans that help you change your life, routines and the way you eat that helps you continue to lose weight. Some of these changes might include eating a fiber-rich breakfast, getting exercise in throughout your day in 10 to 15-minute intervals to help ensure you are able to fit it into your schedule or eating without distractions from things such as the television. These plans increase your weight loss by changing your habits.
Promote Eating
Diets that suggest you skip meals do not help you lose weight in the long run. Drastically reducing your calorie intake causes your metabolism to decrease, meaning your body will retain excess fat and calories to protect itself from starvation. This decrease in metabolism makes it harder for you to lose weight because you're burning fewer calories throughout the day.
Quality weight loss diets promote the regular intake of food at meals and snacks. These diets promote low calorie and fiber-rich foods to help you feel full on fewer calories to keep your metabolism up without adding unnecessary calories.
Focus On Sleep
Sleep is an important part of weight loss that is often forgotten. By getting enough sleep every night you can increase your metabolism, decrease your stress and increase your energy levels. When you don't get enough sleep you will be tempted to eat more to compensate for the lack of energy and you may eat more due to increased stress levels. Therefore, to increase your weight loss look for diets and fitness plans promoting sleep. Try to get at least 8 hours of quality sleep every night.
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