You're body's a fine-tuned machine, especially when you're taking good care of it. The problem with taking good care of that machine is that it's so adaptable. Pretty soon, the good habits you develop become your new norm and you need to up your game a little to get the same results. Your body also has mechanisms in place that try to prevent you from losing the body fat it has so effectively stored in case of a future famine. A few tweaks to your program should get your progress back on track.
Step 1
Change your calories, even if only temporarily. Try adding in one high-calorie day per week to see if that convinces your body to stop holding onto your body fat. If that doesn't work, try cutting your calories back. You may need to adjust your caloric intake a few times before you find the right number. Never go below 1,200 calories per day, warns MayoClinic.com. That's considered a starvation diet and it may be difficult to control your hunger and to get all your necessary nutrients.
Step 2
Challenge yourself during your workouts. Taking your workouts to the next level will build more muscle and burn even more calories. Switch up your routine so you're not doing the same exercise all the time.
Step 3
Try something completely new, like indoor cycling, hoola-hooping or rock climbing. A brand-new activity will call on muscle you may not normally use and challenge your body in new ways.
Step 4
Take a look at what you're eating instead of just how much. Look for areas of improvement. Make sure you eat fiber and protein at breakfast and that you're properly hydrated. Try breaking your daily food intake into five small meals. Play with the meal placement, especially what you eat before and after your workouts, to see if this shakes you out of your rut.
Step 5
Take a minute to enjoy your progress and celebrate your successes. Assess your goals to make sure you're not asking your body to perform impossible feats. You could be stalled because you're at your healthy weight. If you're not at your healthy weight, make sure you aren't asking too much of your body or expecting results too quickly.
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