Diet Plateau Tips

A diet plateau is a situation that occurs when weight loss reaches a point where it stalls or significantly slows down. When the body becomes used to a specific situation, it changes its reaction. In the situation of a diet plateau, the body becomes used to a certain diet and exercise routine, becomes accustomed and does not burn calories as efficiently. As a result, the dieter stops losing weight and may become discouraged. To overcome a diet plateau and avoid hitting one in the first place, it is important to vary diet and exercise routines consistently.

Change Eating Routine

One of the most important steps in overcoming a diet plateau is to change the eating routine. There are a variety of changes that can be made. One of the first ways is through a process called calorie cycling. Calorie cycling involves consuming different amounts of calories each day, but the same amount of total calories for the week. For example, if the goal for the week is 9,800 calories, the dieter may alternate between days of 1,200 calorie consumption and 1,600 calorie consumption. This forces the body out of a routine and may help increase calorie burning.

Other way to change an eating routine is to change frequency or size of meals. If the dieter is used to consuming three large meals every day, changing the diet to include 5 to 6 smaller meals more frequently can help jumpstart weight loss.

A diet plateau may also be overcome by changing the types of foods that are consumed. If the dieter normally has a carbohydrate-based breakfast, it can be beneficial to change it to a protein-based breakfast.

Incorporate Strength Training

A person's basal metabolic rate is the rate at which the body burns calories in order to carry out its normal everyday functions. According to the Mayo Clinic, a person's basal metabolic rate is responsible for 60 to 75 percent of daily calorie burn. In order to overcome a diet plateau, it is beneficial to incorporate strength training, which can effectively increase basal metabolic rate.

According to Kids Health, strength training builds muscle strength, strengthens the heart and lungs and helps the muscles use oxygen more effectively. At rest, muscle burns more calories than fat. By incorporating strength training into an exercise routine, a person can convert body fat to muscle and increase the amount of calories burned daily, even at rest.

Change Cardiovascular Exercise

Exercise is an important part of any diet or weight loss routine. Always engaging in the same cardiovascular exercise can stall weight loss. When the body gets used to a certain cardiovascular routine, it doesn't burn calories as efficiently as if it is surprised every day. Alternating days of jogging, biking, swimming or other cardiovascular exercise can help overcome diet plateaus.