Congratulations on losing the majority of your weight--the work and dedication that allowed you to come this far will help you reach your ultimate goal. Most weight-loss progress plateaus at some point, usually when you have just a small amount of extra weight to lose, and seeing the numbers on the scale remain static can be discouraging. It happens because your body has changed while your routine has not, and the best way to break out of the rut is to shake things up and challenge your body in new ways.
Reassess
If you've been working out and dieting long enough to lose most of your excess weight, your body has changed. You have less body fat and probably more muscle, which may change the math a little. If you began your quest wanting to lose 20 pounds, and you've lost 15, you may not need to lose another five lbs. You want to lose body fat, not necessarily weight, so use your body fat percentage to determine your goal. Multiply your current weight by your body fat percentage, then subtract that number from your weight to find your lean mass. Determine your desired body fat percentage, usually 21 to 24 percent for women or 14 to 17 percent for men, and subtract it from one. Divide your lean mass by the result to find your ideal body weight--you may have less to lose than you thought.
Change Your Workout
After doing the same workout for awhile, your body gets used to the activity and doesn't have to work as hard to do it. This translates into less progress and weak results. Switching to a different form of exercise stimulates your muscles in new ways and can challenge you mentally as well, keeping you engaged rather than on autopilot. Choose an activity that uses an entirely different motion and muscle group. For example, if you run, try rowing. If you swim, try indoor cycling. The new activity doesn't have to replace your favorite entirely, but switching out just a coupe of days per week can get you back in the game.
Ramp Up Intensity
If you are still slogging through your workouts at the same pace as when you started, you're not challenging your body enough to stimulate weight loss. You're stronger now, so push it a little by adding speed intervals into your routine. Try going at a very fast pace for one minute, then slowing to a more comfortable pace for about three minutes. Repeat the process several times throughout your workout, and your heart rate will remain higher for the duration of the session, even during the slow periods. This translates into a higher calorie burn and a more interesting workout.
Revamp Your Diet
Your body is smaller now, so you don't need as many calories as you did when you started. If you are working out for an hour or more five days per week, you may also need a different macronutrient balance to help you get the most out of your workout. Use an online calculator to see how many calories you should be eating for your new lighter weight. Alternatively, simply cut 100 calories per day and see how it goes. If your workouts are strength-based, make sure you're getting about 35 percent of your calories from protein so your muscles can repair and grow. If you are more of a cardio person, you should get about 65 percent of your calories from carbohydrates to keep you going during long sessions. Either way, stick to your plan--don't slide back into old habits just because you've lost weight.
Member Comments