The Centers for Disease Control and Prevention estimate that as many as 72 million Americans in the United States could be considered obese. These statistics have helped encourage many Americans to get healthier by changing their diet and exercise routines. Unfortunately, many also get discouraged when their results slow down or they stop losing weight altogether, even though they continue to diet and exercise. This stop or slow in weight loss is often referred to as a weight-loss plateau. When facing a plateau, there are several things you can do to help get you back on track toward your weight-loss goal.
Step 1
Take a close look at both your calorie intake and your exercise routine. Consider options such as keeping a journal of your food consumption and exercise habits to help track possible causes of your weight-loss plateau. And consult with your doctor about your diet and exercise, to see if she notices an inappropriate pattern.
Step 2
Vary your calorie intake sightly from week to week to prevent your body from adjusting your metabolism to fit your calorie intake. Do not letting your calorie intake drop below 1,200 calories, to prevent feeling starved and binge eating.
Step 3
Vary your weekly workouts by introducing new and different exercise machines, routines or specific workouts to your regimen. This prevents your body from adjusting to your routine and creating a plateau. Consider adding an exercises class such as indoor cycling, Pilates, dance aerobics or boot camp to challenge new muscles and boost your aerobic calorie burn.
Step 4
Add more activity into your day to burn additional calories. Consider walking or biking to work or taking stairs instead of elevators. Schedule fun physical activities with friends or family such as hiking, canoeing or swimming. Participate in a sport through intramural sports or other open leagues.
Step 5
Talk to your doctor or a licensed dietitian if after making changes to your diet and exercise routine the plateau remains. Licensed professionals can help you better determine the overall cause of your weight loss plateau, provide individual direction towards overcoming your plateau, as well as can help you determine whether your weight-loss goal is appropriate for your overall health.
Tips and Warnings
- Drink plenty of water each week to help keep your metabolism running at its full potential. Do not to adjust your calorie intake too low, because you may not get a sufficient amount of vitamins and minerals, or you may push your body into survival mode, causing your metabolism to slow down to reserve and store energy -- a common cause of weight-loss plateaus.
- Talk to your doctor before making any drastic changes to your exercise or diet routine, especially if you have a medical condition.
Things You'll Need
- Weight-loss journal
References
- MayoClinic.com: Getting past a weight-loss plateau
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- "Family Doctor" Magazine: How to Solve a Weight-Loss Plateau: Causes and solutions from an expert
- Centers for Disease Control and Prevention: Halting the Epidemic by Making Health Easier: At A Glance 2010
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