Anyone who has ever tried to lose weight has probably run into the dreaded weight loss plateau. Just when you're settling into your new healthy lifestyle and the weight is dropping off, everything stalls. You stick to your diet, you keep working out, but the scale doesn't budge. It's enough to make you discouraged, and can make you feel that reaching your goal is impossible, but it's a natural part of weight loss that can be overcome or avoided entirely.
Before the Plateau
When you first begin losing weight, the pounds seem to come off quickly because the body releases glycogen for fuel. Glycogen binds with water, so when it's burned for fuel, the water is released in your urine or sweat. You actually lose 4 g of water for every gram of glycogen you burn, so your initial weight loss is mostly water. Other than that, being new to fitness, your body doesn't have to work as hard to burn calories. It doesn't take as much time or intensity to get your heart rate into the fat-burning zone, and your under-worked muscles respond quickly to sudden regular exercise.
The Stall
After a few weeks of success, your body gets used to the routine. You lose a little lean muscle mass along with fat, so your metabolism slows a bit and doesn't burn as many calories. Your body is also smaller, so you don't need as many calories as you did; the calorie allowance that helped you lose weight may be enough to maintain your new weight. You're also getting better at the exercise, so your typical workout may be too easy for you now.
Fix It
Take a good look at your current habits to make sure your discipline hasn't waned. Maybe you're indulging in dessert too often or skipping a workout now and again. Renew your commitment to your healthy lifestyle. Weigh yourself, and use an online calculator to find out how many calories you should eat in a day to continue to lose weight. Chances are, it's less than you've been eating. Don't read or zone out during your workout. Exercise mindfully, and take note of the effort you're putting forth. Keep your heart rate between 70 and 80 percent of your max -- 220 minus your age -- to keep the fat burning. Gradually extend your workout time to boost the burn even more.
Avoid Another
Once your weight loss is back on track, you must be careful not to plateau again. Weigh yourself once per week and adjust your caloric intake accordingly. Don't get stuck in a workout rut, doing the same routine day after day; vary your activities and gauge intensity by your heart rate, not the time or speed. Incorporate strength training into your routine to build more lean muscle mass that can help keep your metabolism high as you continue to burn fat. The trick is not to let your body become comfortable with any part of your routine. Constantly challenge yourself, and you'll continue to see results.
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