When you are trying to lose weight, watching the numbers on the scale go down can be a great motivator, but it can be discouraging if your weight loss comes to a halt. Such weight loss plateaus can be frustrating, but don't use them as an excuse to revert to bad habits. With extra effort, you can break through the plateau and lose pounds again.
Causes of Plateaus
Weight-loss plateaus are common and happen for several reasons. In the first weeks of a new weight-loss program, you may lose pounds rapidly as your body releases stores of glycogen from your liver and muscles. Glycogen holds approximately four grams of water for each gram of glycogen, and this water is also lost. However, eventually your body finds a new balance and no longer burns glycogen as easily.
Reduce More Calories
You may need to cut calories to break through your plateau and lose more weight. Even if you already have cut calories to lose weight, you may need to restrict calorie intake even further. However, consume at least 1,200 calories every day. If your calorie intake falls below 1,200, your body could think that you're starving and cause your metabolism to slow down.
Exercise More
The bare minimum amount of exercise you need for good health is 30 minutes five times a week, but you may need to work out for a longer duration to break through your plateau. Increase your cardio exercises, such as jogging, dancing or swimming, to 60 to 90 minutes each session, five or six times a week. Include some weightlifting exercises twice a week as well; this will build muscle, which burns more calories than fat.
Keep a Lifestyle Diary
Write down everything you eat and drink in the course of each day, as well as any exercise that you do. Keeping track of everything you eat and drink may help you discover whether you may be eating more than you realized. Many foods and drinks are high in calories, especially from restaurants, which could be contributing to your plateau.
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