A stall in your weight loss causes frustration and confusion, particularly if nothing in your weight-loss routine has changed. Slowed or stalled weight loss is common, according to MayoClinic.com. Even if you have been losing weight on a regular basis, you may experience a plateau. Weight-loss plateaus typically occur due to a change in your metabolism, which adjusts as your body weight changes. Changing your weight-loss routine gives your body the jump-start it needs to continue losing weight.
Step 1
Record every food and beverage you consume, along with the calorie content. Analyzing your food consumption may help you find some calories you didn't realize you were eating. "O Magazine" mentions things such as dressings, condiments, finishing your child's food, taking bites as you cook and casual snacking as possible sources of extra calories.
Step 2
Reduce your daily caloric intake. MayoClinic.com recommends cutting your daily intake by 200 calories to jump-start your weight loss. Avoid going below 1,200 calories per day.
Step 3
Increase the amount of time you workout. Adding 15 to 30 minutes of exercise a day or increasing the intensity may help get you off or your weight loss plateau, according to MayoClinic.com.
Step 4
Change your exercise routine. Try different types of exercise or different physical activities. Add strength training to build more muscle, which helps your body burn more calories.
Step 5
Increase your overall activity level throughout the day. You might park farther away from the store, take the stairs or ride your bike to do errands instead of drive. Participate in more physical activities with friends and family, such as hiking or swimming.
Step 6
Train for a specific event. Sign up for a race or other physical event that requires specific training. This may help you get more exercise while giving you a purpose for your exercise. The training may also keep your mind off of the plateau.
Step 7
Assess your current weight and your reasons for continuing your weight loss. "O Magazine" points out that you may already be at a healthy weight without the need to continue your weight loss.
Tips and Warnings
- Giving up your entire weight loss program may seem tempting when you hit a plateau. Resist the temptation to give up.
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