Losing large amounts of weight is never easy, and keeping it off is even harder. Hitting a setback in the middle of your weight-loss progress can be discouraging, especially when you don't know why it's happening. A weight-loss plateau is a common occurrence among people trying to lose weight, but understanding the nature of it can help you overcome it and get back to reaching your goals.
Weight-Loss Plateau
A weight-loss plateau occurs when you've been losing weight consistently for a period of time, then struggle to lose any weight -- or you even gain a bit -- for several weeks or months at a time. Think of an actual plateau. It rises sharply, then hits an even spot for a long period of time. According to MayoClinic.com, everyone eventually hits some sort of weight-loss plateau, meaning you don't have to get frustrated if you're experiencing one yourself. It's just part of the process of losing weight.
Causes
As you lose weight, your body's chemical makeup changes. As you lose lean muscle tissue from exercising -- a common occurrence -- your metabolism can slow down slightly, leading your body to burn less fat with the same amount of exercise. That, combined with doing the same types of exercises over and over again, can lead to a weight-loss plateau. As your metabolism adjusts, so too you must adjust your diet and exercise routine to compensate for the weight you've lost.
Tips for Breaking Through
Instead of getting frustrated at your inability to lose weight, channel your frustration into tougher workouts and a more strict diet to break through your weight-loss plateau. Consider choosing a new exercise routine. Try an aerobics class, for example, if you haven't before or consider hopping on the exercise bike every morning instead of the treadmill. Add a boost to your workout by increasing the intensity and resistance and adding another 15 minutes to burn more calories and give your metabolism a kick. Find new ways to cut calories out of your diet, such as eliminating liquid calories like fruit juices or soda. Bulk up your favorite recipes with fruits and vegetables, which are packed with the vitamins and nutrients your body needs to perform at its best.
Advice and Warnings
After losing weight for so long and then hitting a weight-loss plateau, the worst thing you can do at this point is give up. You've come so far only to hit one minor setback. Don't allow a weight-loss plateau to affect your overall weight-loss goals. Even if you have to reevaluate your goals and how long it will take you to get there, don't give up. Talk to your doctor before starting any new weight-loss program or exercise routine. If you try the weight-loss plateau tips and still don't break through, consider asking your doctor if there could be a medical reason behind your inability to lose any more weight.
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