Successful weight loss requires you to create a calorie deficit on a consistent basis. There are two parts to the weight loss equation; calories consumed and calories burned. According to Diet Bites, there are 3,500 calories in 1 lb. of weight, meaning that to lose or gain a pound, you must burn 3,500 calories more than consumed, or vice versa. So to continuously lose weight, you must continuously have a negative calorie balance.
Step 1
Recalculate your calorie needs every three to four weeks. The biggest reason a plateau occurs is because as you lose weight, your calorie needs decrease. Determine the number of calories needed to maintain current weight. Caloriesperhour.com (see Resources) has one such calculator to help figure out how many calories you need based on age, gender, height, weight, and activity levels. A typical weight loss plan will call for a 500-calorie daily deficit.
Step 2
Change your cardio program. The human body is good at improving efficiency with regards to using less energy for performing a physical activity. Unfortunately this doesn't help with a weight loss program. If you use indoor cardio machines, change machines, add another day, add resistance or speed, add incline or go for a longer distance. If you do classes, try a different class, a different teacher or try machines or outdoor cardio. If you run, walk, or bike outside, change your route, go in the reverse direction, add distance or go faster.
Step 3
Switch up your resistance routine. Just like cardio, you need to change your resistance program often. Try adding weight, using free weights instead of machines and vice versa, or switching the muscle groupings you work.
Tips and Warnings
- Personal trainers use the acronym F.I.T.T. when creating and adjusting client programs. It stands for: frequency, meaning the number of times per week; intensity, or how hard the activity is; time, how long does the activity last for one session; and type of activity. Personal trainers will typically adjust intensity before any of the other three as it is the easiest to adjust and most measurable.
- As with any diet and exercise program, consult your physician before starting, as you may not be healthy enough to do so.
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