Most people who try to lose a significant amount of weight eventually experience a plateau. Hitting a plateau in your weight loss can be very discouraging and can have a negative effect on your motivation. You can be doing the exact same things you were doing before, exercising the same and eating the same, but you just can’t seem to continue losing weight. I know it’s frustrating, but you are not alone. Plateaus are very common and happen because our bodies are amazing and can adapt to almost any situation. In other words, your body gets used to the exercise routine and calorie reduction that initially resulted in weight loss. Don’t worry though, there are ways to break the plateau and get to your healthy weight. Here a few ideas I usually give my clients when they hit a plateau.
- Keep a food diary for a week. Just write down everything that goes in your mouth. You may find that you are straying from your plan and not even noticing it. Review your diary every day and make necessary adjustments if you need to.
- Cycle your calorie intake for a few weeks. This means that if you have been losing weight on 1500 calories per day, try 1200 calories one day, 1500 the next and 1800 the next. Repeat this cycle a few times to shock your system a little.
- Change up your exercise routine. If you’ve been walking 30 minutes a day for three months, try biking or taking an aerobics class. If you really want to continue walking, try extending your time to 45 minutes and mix in a few minutes of power walking or jogging.
- Try to incorporate some weight training or resistance training. Muscle burns more calories than fat so having some muscle mass will keep your metabolism high.
- Change your eating pattern. If you always eat three meals and a snack, try eating five small meals and a snack.
In the end, if you stick with it you will break through your plateau. Sometimes you just need to give your mind and body a rest so you can come back motivated and energized. Just remember, your body is different from everyone else’s and will respond differently to certain changes. Keep trying until you find the right thing that will get you through your plateau.
- Jennifer
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Labels: Exercise, Jennifer, Physical Activity
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