Although hitting a weight loss or exercise plateau might be discouraging, the Mayo Clinic reports that it is a common phenomenon that affects most people on their weight loss journey. An August 15, 2003, "O: The Oprah Magazine" article titled, "The Weight Loss Plateaus" highlights the metabolic changes that occur during weight loss and contribute to plateaus. Basal metabolic rate (BMR) decreases as the body loses excess weight in the form of fat and lean tissue. As a result, the body needs fewer calories to operate at rest. Dietary and activity tweaks serve as tools to fight stalls in weight loss or exercise because of metabolic changes. Tips and fresh ideas to overcome plateaus ensure that someone does not become overwhelmed or give up weight loss efforts during a slow period.
Assess and Change Your Food Intake
Step 1
Record your food intake, and study it for changes in portion sizes, caloric intake and food sources. Include all foods---condiments, desserts, sauces and extra toppings. Adjust your dietary intake to meet your caloric goals.
Step 2
Swap high-calorie foods for high-water and high-fiber foods to overcome a weight loss plateau. For example, eating an apple that is high in water and fiber content instead of caloric-dense crackers contributes to low caloric intake and feelings of fullness. Eat whole grains, leans sources of protein, low-fat dairy, fruits and vegetables.
Step 3
Tweak or slightly lower your caloric intake---the more fat and muscle lost, the fewer calories a body needs during a day. Lower your caloric intake by 200 calories each day during a weight loss plateau.
Vary Your Workouts
Step 1
Manipulate the F.I.T.T. principle while planning a workout. The acronym stands for frequency, intensity, type and time. When exercises are new and challenging, muscles expend a high amount of energy and calories to perform them. When muscles become efficient at performing certain exercises or workouts, they do not require as much energy and therefore burn fewer calories than they did during initial sessions.
Step 2
Modify and change areas of your routine to ensure that you challenge the muscles and prevent them from becoming complacent during exercise. For example, change the type of strength training exercises that you do for your legs, and force your muscles to work differently and burn additional calories.
Step 3
Incorporate additional strength training workouts into your weekly routine to build muscle and to increase your metabolism. Muscle burns more calories at rest than fat.
Get Creative
Step 1
Go for a walk on your lunch break, commute by bike rather than car or exercise with a friend to increase daily caloric expenditure.
Step 2
Write down all of your motivations to lose and continue your weight loss journey. Read the list daily, and remind yourself of all the reasons that you want to overcome your weight loss or exercise plateau.
Step 3
Reach out to friends, family and weight loss groups or online forums for support. Seek out news ideas, motivation and tips from people going through a similar experience.
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