Dieting and exercise are hard work, but they're proven methods of getting in shape. If you burn more calories than your take in, you'll lose weight. But sometimes, after weeks or months or success working out and dieting, you may discover the scale no longer budges. Try as you might, your weight stays the same. You've hit a plateau.
Intake vs. Output
If working out increases your appetite and you end up eating more, you could be balancing out the calories expended through exercise. It's easy to grow complacent about watching portion sizes and snacks when you've been on a diet a while. Making a point to measure your food, or writing down everything you eat could help you spot places where you're overindulging.
Muscle vs. Fat
Muscle weighs more than fat. If you're building muscle through exercise, you may not see the scale budge. But a tape measure will tell you if you're tightening and toning. If your clothes feel looser even if your scale remains static, keep up the good work.
Plateaus
As your body adjust to a workout routine or a set number of calories, it becomes more efficient. You won't burn as many calories with your usual workout, and your body will conserve more energy just as it did for our ancestors who had to survive lean winters or periods of drought when food was more scarce. Get off your plateau by mixing up your exercise routine. Do a different kind of workout or workout more minutes. Add a couple of hundred calories more to your diet for a few days.
Other Factors
Other factors can contribute to weight gain, or a difficulty losing weight. If you're on medication, consult your doctor about any side effects. Some antidepressants, for instance, can contribute to weight gain. A thyroid disorder can also slow your metabolism and lead to weight gain. A physical exam and bloodwork might pinpoint a health problem that's making it more difficult for you to lose weight. Also, you may already be at a healthy weight for your height and weight, and your body is resistant to losing more.
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