Your body naturally resists changes to your weight, and the closer you get to your target weight, the harder your body holds on to those final pounds of fat. When you lose weight, you're losing a combination of muscle and fat. As you lose muscle tissue, your metabolism slows down and you burn fewer calories each day. With a few nutrition and exercise strategies, you can power through those last 20 pounds.
Step 1
Look at your daily habits to find the cause of your plateau. Keep a record of what you eat for a week to see if you're taking in more calories than you thought. Assess your exercise habits to see if you've slipped into a lower intensity or less frequent workouts.
Step 2
Reduce your food intake by 200 calories per day. But stay above 1,200 calories per day if you are a woman and 1,400 a day if you are a man. Don't skip meals, but eat smaller meals containing a combination of protein and carbohydrates every three to five hours, suggests the McKinley Health Center at the University of Illinois. When you skip meals, your body lowers your metabolic rate to preserve fat.
Step 3
Eat plenty of lean protein from poultry, soy products, fish and low-fat dairy. According to experts at California State University, increasing your protein consumption can boost your metabolism by up to 35 percent.
Step 4
Increase the intensity or duration of your cardiovascular workouts. Add an extra 15 to 20 minutes, or push yourself harder during each session to boost your caloric expenditure.
Step 5
Add resistance training to your fat loss program. Muscle tissue burns more calories than fat, and regular strength training helps preserve muscle loss and elevates your metabolism.
Step 6
Change up your exercise program. Do this frequently, at least every four weeks. If you let your body adapt to your workout program, your results will slow, but switching things up regular keeps your body guessing and adapting.
Tips and Warnings
- Schedule some relaxation time into your day. The stress of daily life can actually prompt your body to store fat.
- Talk to your doctor before starting any new weight loss program.
References
- MayoClinic.com: Getting Past a Weight Loss Plateau
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- California State University East Bay; How to Conquer Plateaus at Any Stage of Your Weight Loss Plans; January 2011
- Net Wellness; Weight Loss Plateau! Help on Reaching My Goal; November 2007
- McKinley Health Center: Losing Weight the Healthy Way
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