Any type of regimen reaches a point at which it no longer presents a challenge and requires some tweaking to keep it mentally, emotionally and physical stimulating. Maintaining or losing weight is no different. When diet and exercise aren't enough, you may have reached what is commonly known as a weight loss plateau.
Definition
A weight loss plateau simply means your body has adjusted to a certain caloric intake and activity level by adjusting its metabolic rate accordingly. Weight loss either stalls or stops, and you may even gain a few pounds. It doesn't negate any of your efforts, but it is a signal that it may be time to reassess a few things.
Diet
Is it possible you are eating more than you should? Starting a food journal and jotting down everything you eat can help you identify if you are eating more than you realized. Are you sure you are eating enough? You have to eat fewer calories than you burn to lose weight, but eating too few can actually lead to weight gain. According to the Northwestern Health Sciences University website, eating too little triggers your body's defense mechanism against starvation, referred to as "survival mode." When the body shifts into survival mode, it uses protein for fuel instead of fat. This loss of protein and muscle slows your metabolism. Eating more will jump-start your metabolism--and your weight loss, especially if you've started exercising or increased exercise intensity.
Exercise
A workout regimen that no longer makes you sweat means your fitness level is increasing, but it also means it's time to shake things up a bit. Muscles that adapt to the same movements no longer work as hard and burn fewer calories. Adding weight training to a cardio workout is a good way to boost metabolism because weight training builds muscle, and muscle burns more calories. Trying a new fitness or sports activity is another way to challenge your muscles and keep your routine from getting stale.
Re-Examine Your Goals
Don't let the scale be your only measurement of success. Focus on other milestones such as increased energy and stamina, smaller sizes, and looking and feeling better. Decide if the weight goal you were striving for is really where you want to be. When you look at the bigger picture, you may realize you are already at your goal.
Don't Give Up
View your weight-loss plateau as your body taking a breather to enjoy all the healthy changes you have made. Stay motivated and vigilant in your diet and exercise efforts, and you will break the plateau before you know it. Obsessing over pounds you're not losing only leads to frustration and discouragement that will have you reaching in the refrigerator for all the wrong foods--and unravel all your hard work.
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