You're doing the same thing you always did. You haven't changed your diet or stopped exercising. Still, you're no longer losing weight. You've reached a diet plateau. Diet plateaus are not only common, they're also expected in almost any weight loss program. Rather than panicking when they arrive, the key to overcoming them is to be prepared, so you can make the necessary changes to jump-start your weight loss again.
Change Your Calorie Intake
As you lose weight, your body naturally needs fewer calories to sustain itself. If you were originally eating 1,500 calories and then lost 20 lb., 1,500 calories might now be too much for you. Try cutting 100 or 200 calories from your diet and see if that makes a difference. If that doesn't help, you might be eating more than you think. Keep track of everything you eat for a week to see if you're exceeding your calorie count without realizing it.
Cut All Your Liquid Calories
It's easy to lose track of the calories you're consuming in the form of liquids. At least until you break out of the plateau, give up any drinks that contain calories. They add up quickly. A single can of soda contains more than 150 calories, while some gourmet coffee drinks have more than 600 calories. Avoid coffee with added syrups or creams, sodas, juices and even milk or soymilk drinks.
Change Your Workout
If you've been doing the same workout over and over for a long time, your body may be used to it. Your muscles and your metabolism get used to the routine, and your body just won't burn as many calories. Try a different activity or mix up your workout. Do more than cardio. Weight training helps build muscle, which can help speed up your metabolism and jump-start weight loss. Try increasing the amount of time you spend working out, even if it's by only 10 minutes.
Rethink Your Strategy
Plateaus are sometimes due to loss of motivation. If your motivation is weakening, try making a list of the reasons you started your weight loss journey in the first place. Post photos of yourself skinnier or photos of thin people on the fridge or next to the computer. If you can't find motivation on your own, try joining a weight loss group or look for the support of a friend.
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