One problem that often gets in the way of weight-loss success are weight-loss plateaus, when you can't seem to lose weight even though you're still following a healthy program. Weight loss is a careful balance between the amount of calories you take in through the foods you eat and the amount of calories you burn through exercise. When weight loss comes to a standstill, changes need to occur in one of these two key areas.
Recalculate
Before changing anything in your routine, redo the math related to calories you're consuming and calories you're burning exercise. Weight-loss plateaus may be linked to unintended increases in portion sizes, lax diet or exercise rules, decreases in exercise time or reduced exercise intensity. It is also common to overestimate how many calories you're burning or underestimate the amount of calories your consuming, according to Dr. David Katz, Director of Yale University's Prevention Research Center. Keeping a thorough food and activity record can help you assess whether any negative habits are stalling your weight-loss process.
Change Calories Burned
Changing the amount of calories burned each week can help you overcome a weight-loss plateau. Increase the time spent at the gym or performing exercise at home, or up the intensity level of your exercise by increasing speed, resistance or weight in both aerobic and strength-training activities. Add calorie burning to your lifestyle by changing daily habits, such as walking or biking instead of using your car or taking the stairs instead of the elevator. Try parking farther from the front doors of work or the grocery store.
Change Calories Consumed
Lower your calorie intake to shock your system out of its comfort zone and restart the weight-loss process. Your body can adjust its metabolism and fat storage based on how many calories you take in, which can create a weight-loss plateau. Varying both your calorie intake and the types of foods you eat can keep your body from developing a routine by not allowing your system to adjust to the amount of calories consumed. However, never reduce your calories to fewer than 1,000 unless supervised by a medical professional.
Talk to Your Doctor
If changing your diet and exercise routine does not help you overcome your weight-loss plateau, your doctor or a certified nutritionist may be able to help you determine what you may be doing wrong. Your doctor can also help you determine whether or not your weight-loss goals are realistic for your body type.
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