Hitting a weight-loss plateau may be one of the most frustrating experiences in fitness. You have taken your health seriously, you are eating right and staying active, but you no longer see the results on the scale. The good news is there is always a reason for your weight-loss plateau -- once you find it, you can begin making progress again.
Causes
There can be many different possible reasons that you hit a weight-loss plateau. Sometimes it is simply because you have begun eating more calories than you realize -- maybe your morning muffin from your favorite bakery is now being baked with a higher fat content, for example. Sometimes, after a certain period of diet and exercise, your body starts trying to conserve as many calories as possible simply to maintain its current weight based on its daily caloric intake. How long it takes you to break a weight-loss plateau simply depends on how long it takes you to determine its cause and get your body back on track.
Keep Records
One strategy that can help you recharge your weight-loss goals is meticulous record-keeping. Record exactly what exercises you do on which days, for how long, and how many calories those exercises burned. Record exactly what foods you ate -- including every little snack or latte -- and what they contained, including calories, fat, carbs and so on. You may well be shocked to find yourself burning fewer and consuming more calories than you had guessed. In some cases, a few minor dietary adjustments can get you back on track. For example, try switching that morning muffin for a whole-grain option.
Intensity vs. Time
If you are already working out for a significant amount of time (the American Council on Exercise recommends 2.5 hours per week) but have stopped making weight-loss progress, it may be that you just aren't burning the calories you were before. The less you weigh, the harder you have to work to burn calories. But don't fret; instead of adding more workouts, concentrate on increasing the intensity of the workouts you already do. For example, if you are used to a 5 mph jog for 30 minutes a couple times a week, mix in occasional 8 or 10 mph sprints for 30 seconds or a minute at a time into your workout. This will dramatically increase your heart rate and speed your calorie burning.
Resistance Training
If you do a lot of aerobic workouts like jogging or biking, you may want to consider incorporating resistance training such as weightlifting into your regimen. An aerobic workout will primarily burn calories only while you are actually working out; resistance training, on the other hand, will continue burning calories long after you are finished exercising since your body is repairing and strengthening your muscles.
References
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans
- MayoClinic.com: Metabolism and Weight Loss: How You Burn Calories; Mayo Clinic Staff; October 2009
- MayoClinic.com: Getting Past a Weight-Loss Plateau; Mayo Clinic Staff; March 2010
- That's Fit: 10 Tips to Break Through a Weight Loss Plateau; Natasha Turner; April 2010
- Weight Watchers: Weight-Loss Plateaus
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