Once you start losing weight, the challenge becomes how to lose more weight. Sometimes the tactics that worked at first lose their effectiveness as you proceed toward your goal weight. Fine-tuning your diet and exercise strategy can help keep your weight loss on track. Whether you're dissatisfied with your rate of weight loss and want to lose weight faster, or you've reached a dreaded weight loss plateau, proven tactics can help you lose even more weight.
Step 1
Record your food intake in detail for a week. Measure and weigh portions to ensure accuracy. Look up the calorie content of everything. Count "tastes," leftovers, second helpings, snacks and beverages.
Step 2
Check your food record for foods, beverages and situations that undercut your weight loss progress. For example, if you tend to snack in front of the TV, consider reducing your TV viewing time and limiting snack foods to one serving. Look at your beverage intake -- beverages can add a lot of calories without satisfying your appetite.
Step 3
Write down your physical activity. Include how long you spent at it and the intensity level. Find your training heart rate by subtracting your age from 220 to calculate your maximal heart rate, MHR, and then multiplying your MHR by 70 percent. Exercise near your target heart rate for aerobic benefits. Total the amount of time you spend exercising each day and total the time for the week.
Step 4
Check how many calories you're burning with your current exercise program. For example, bicycling for an hour at 5 mph burns 174 calories and bicycling at 13 mph burns 612 calories, based on a 150 lb. person. Exercise intensely if your condition allows -- intense workouts burn more calories in less time and elevate your metabolism longer to help you lose even more weight.
Step 5
Add lifting weights to your exercise program, or increase the intensity of your current strength training sessions. Lifting weights is the most efficient strengthening exercise, and maintaining muscle keeps your metabolism from slowing down when you diet. Schedule at least two weight training sessions each week.
Tips and Warnings
- People often take in a great deal more calories than they're aware of, even while dieting. If you eat out, investing in a calorie guide that includes restaurant meals will help you become aware of hidden calories and fat in your diet. Lack of exercise intensity is a common pitfall. A stroll down the block doesn't raise your heart rate enough to help you lose weight. Focus more on how many calories you're burning per day, rather than the amount of time you spend.
- Consult your doctor about any medical concerns.
Things You'll Need
- Notebook
- Calorie book
- Free weights
References
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- McKinley Health Center; Making Sense of Serving Sizes; Ellen Schuster
- President's Council on Physical Fitness and Sports; Exercise and Weight Control; March 2011
- President's Council on Physical Fitness and Sports; Fitness Fundamentals; March 2011
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