Weight loss requires one 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 dietbites.com, there are 3500 calories in one pound, meaning that in order to lose or gain a pound, one must burn 3500 calories more than consumed or vice versa. So to continuously lose weight, one must continuously have a negative calorie balance.
Determine the number of calories needed to maintain current weight. Caloriesperhour.com 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. One thing to keep in mind is that the biggest reason a plateau occurs is because as you lose weight, your calorie needs decrease. Recalculating your calorie needs every three to four weeks can help to prevent this from happening.
Change your cardio program. The human body is very 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, you can 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, go to 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 to name a few.
Switch up your resistance routine. Just like cardio, your resistance program needs to be changed often. This can be done by adding weight, using free weights instead of machines and vice versa, or switching the muscle groupings that you work.
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 is the activity to the individual.
Time, how long does the activity last for one session.
Type, what type of activity is being performed.
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 prior to starting, as you may not be healthy enough to do so.