Trying to lose weight can be a roller coaster of emotions. Great success one week and then nothing the next; even though you trained harder than last week. It makes no sense!
To avoid this, the key is to keep changing your exercise plan and intensity to match your improving level of fitness. Another option is to start to vary the type of training you do. For example, if you are running try adding in a body weight circuit on one of the days.
This will help keep you on track to hit your fitness and weight loss goals.
Burning Fat
So how many calories do I need to burn to lose 1lb of fat? There are 3,500 calories in 1lb of fat.
So, to lose 1lb of fat a week you would need to look at decreasing your daily calories by around 500 a day. A good way to do this is to reduce calories by 250 per day and then look to exercises to burn off the other 250 calories.
Healthy weight loss is around 2-3lb per week. This is realistic and achievable by healthy food choices and daily exercise/activity. Losing weight gradually has been proven to be more sustainable long term compared to short period of extreme weight loss.