3. INCREASE THE INTENSITY OF EXERCISE
One of the most efficient ways to burn calories is through interval training, which involves alternating short bursts of high-intensity activity with recovery periods of low-intensity exercise. Interval training is a surefire way to beat any weight loss plateau, read more about it here and how it can help you lose weight. If you usually power walk, try doing one minute of jogging for every three minutes you spend power walking, or alternate two minutes of medium resistance on the stationary bike with 45 seconds of high resistance.
4. STRENGTH TRAINING
Add strength training to your workout routine 2 to 3 times a week. Building muscle speeds up metabolism and counteracts the metabolism decrease that comes with weight loss. During dieting, we often lose muscle mass. Because muscle is metabolically very active, losing muscle slows down metabolic rate. Therefore, it is important to include a strength training routine to stave off the loss of muscle that usually occurs when dieting and if possible to increase muscle mass to boost metabolism and speed up weight loss. If you’re already lifting weights, try lifting making them heavier or increase the number of sets/ repetitions to keep your muscles challenged.
5. BURN MORE CALORIES OUTSIDE THE GYM
Burn more calories outside the gym by packing more activity into every day. Take a family bike ride every evening after dinner; 15- minute walk during your lunch hour at work; take the stairs; pace while talking on the phone; clean your home; play soccer, jump rope or other games in the garden with your kids.
6. START TRACKING YOUR CALORIES
Many dieters start a weight-loss program by counting calories, but later abandon the food journal when they start to lose weight. Without tracking your calorie intake, you will be unaware if you are slowly reverting to bad eating habits like serving up too-large portions or snacking mindlessly. By logging your food intake, you will know whether you are consuming more calories than you need.