Understanding your Basal Metabolic Rate, which is the amount of energy your body uses while resting, also key to weight loss. “With BMR, you get an idea of how well you burn calories. As you become more active, you’re going to be much more efficient, and you must demand more of your muscles” said Julie Dial, clinical applied exercise physiologist and senior wellness program coordinator at UTMB. Take, for example, weight training, Dial said. “As you continue to weight train, hopefully you’re getting stronger, so you need to add more repetitions or lift more weight,” Dial said. The same goes for cardiovascular activity. “If you’re running or walking and you never change your speed or surface area, you’re going to plateau,” Dial said. “You have to challenge and stress your system to continue to make improvements.”