The early stages of weight loss programs often produce satisfying results, but losing the last 5 to 10 lbs. can be challenging. At this point, the body has adjusted to its diet and exercise routine. Weight can often be maintained but not lost. A few changes to your plan can shake up your metabolic system and cause it to react as if you were on a new program.
Step 1
Increase the duration of your aerobic workout. Adding an extra 10 minutes to your aerobic routine will result in greater caloric expenditure.
Step 2
Increase the intensity of your aerobic workout. If you've been exercising at only 60 percent of your maximal heart rate, you may be burning only a minimal amount of calories. Increase caloric expenditure by increasing your pace, adding hills or adding upper body movements.
Step 3
Change your aerobic exercise. Your body might have adapted to the type of activity you have been performing. Switching to a different activity might cause your body to respond as if it was performing a new program. If you normally jog or run on a treadmill, try riding a bike or exercising on an elliptical machine.
Step 4
Take your hands off the handrails when using aerobic equipment. Holding the handrails lowers energy expenditure, and this tweak can help you burn more calories while doing the same exercise that helped you lose the initial weight.
Step 5
Increase your general level of activity. Weight loss requires keeping your metabolic rate elevated for most of the day. Making small changes such as walking to work, substituting the stairs for the elevator and taking an after-dinner walk can help speed up your metabolism.
Step 6
Add a weight training program. Muscle has a higher metabolic rate than fat. Adding muscle will increase your resting metabolic rate.
Step 7
Drink more water. Water aids in elimination, which can assist weight loss.
Step 8
Reduce your caloric intake. Since 3500 calories equals 1 lb. of fat, you will need to eat 500 fewer calories each day to lose 1 lb. a week.
Step 9
Reduce your intake of high fat, sugary snacks, and substitute these snacks with fruits and vegetables.
Tips and Warnings
- To find your maximum heart rate, subtract your age from 220. Workout buddies and group exercise can help motivate you to increase your exercise frequency. If you are already eating a moderate calorie, low fat diet and doing plenty of exercise, consider getting checked for low thyroid, which may be responsible for weight gain or an inability to lose weight.
- Avoid crash diets.
Things You'll Need
- Aerobic or running shoes
- Workout clothes
- Water bottle
- Weight training equipment
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