It's one of the most frustrating things that can happen when you are trying to lose weight: you hit a plateau. This happens when you've made lifestyle changes for a period of time -- including eating a healthy diet and exercising -- and the scale stops dropping. Don't give into temptation to give up on your weight loss plan. This is a common situation that just about every person trying to drop pounds faces. Fortunately, you can overcome a weight loss plateau with some effort.
Understanding Plateaus
Weight typically drops quickly in the beginning of your efforts, but the majority is water weight. The number on the scale will continue to drop for a period of time, as you burn more calories than you consume. You lose both fat and lean muscle tissue as you lose weight, and your metabolism slows down as a result of this reduction in muscle tissue. It's a misconception that thinner people have a faster metabolism; in reality, metabolic rates are higher in heavier individuals. Eventually, your body starts to adjust to the new levels of physical activity and caloric intake, making weight loss difficult. When a plateau occurs varies from person to person. A 2004 study on weight loss maintenance in women published in "Current Diabetes Reports" found that plateaus occurred at around the six-month mark.
Reviewing Eating Habits
Evaluate what -- and how much -- you've been eating or drinking. Although you may still be following your eating plan, it's possible that you've become less strict on following the guidelines over time. Sneaking in a can of soda or eating an extra snack during the day may seem insignificant, but those extra calories add up. You eventually have to lower your caloric intake based on your new weight. The amount of calories you need to maintain weight at 200 lbs. is much higher than what you need at a weight of 150 lbs., for example.
Altering Your Exercise Plan
Changing up your exercise plan is another way to combat a weight loss plateau. Try different physical activities. Increase the frequency or duration of your workouts. Adding extra minutes to your exercise time or adding an extra day to your workout schedule helps you burn more calories and increase weight loss. Incorporate strength or resistance training into your fitness routine. These exercises will help you build muscle and increase metabolism, according to the American Council on Exercise.
Making Small Changes
Don't underestimate the benefits of small changes to your daily eating and exercise behaviors. Reducing your caloric intake by 100-200 calories a day can help you overcome a weight loss plateau. Cut back on portion size during meals and avoid high-calorie beverages. Just one can of soda has over 100 calories. Try altering your usual routine to burn even more calories, such as riding a bike to a friend's house instead of driving. Doing your own yardwork and cleaning also increases your calorie burn.
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