When you first start a weight loss program you may see dramatic weight loss results. Over time, you may notice that your weight loss levels begin to slow, flat line or you may start to gain weight. This is often referred to as a weight-loss plateau. Weight loss plateaus are not permanent, and you can overcome them.
Eat More Frequently
When approaching weight loss, many people over-cut their calories, forcing the body to go into survival mode. In this survival mode, the body reduces your metabolism so it burns fewer calories and stores more energy. This change can lead to a weight-loss plateau, or even weight gain. You can overcome this by eating meals more frequently. Stretching out three meals every four to five hours into five or six meals every two to three hours gives your body a constant source of calories, preventing it from entering survival mode.
Increase Your Activity Level
Weight loss revolves around calorie intake and calorie burning. As you lose weight, your body becomes more efficient in how it uses the calories you take in and requires fewer calories during the day. If you do not adjust your calorie intake to account for this, you may end up taking in too many calories, resulting in less weight loss. You can counteract this by increasing the intensity and the amount of your exercise. Increasing this activity level will burn more calories, bringing your calorie intake to calorie burn ratio to a level that will continue your weight loss.
Decrease Your Calorie Intake
On top of increasing your activity level, you can also decrease your calorie intake. According to the Mayo Clinic, cutting your calorie intake by 200 calories may help you get past your plateau. Keep in mind that you should not drop your calories below 1,200 a day, unless directed and supervised by your doctor. If 200 calories drops you below 1,200 calories, stick to increasing your activity level instead.
Change Your Routine
According to the American Council on Exercise, changing your exercise routine may also help you overcome a weight-loss plateau. As you exercise, your body slowly begins to adapt to the activity, becoming more efficient in how it achieves the activity, resulting in fewer calories burned. To get past this, change your routine by doing different exercises, using different weight machines or doing activities outdoors. For example, if you regularly walk on a treadmill, try hiking a few days a week, or vary the incline and speed settings on the machine.
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