If you are following a weight-loss plan, you might find that even though you are exercising and eating right, you stop losing weight. You might wonder, "Have I hit my losing weight plateau?" Finding yourself stalled on your way toward your goal is frustrating, but it is quite common, and there are steps you can take to overcome the losing weight plateau and get your diet and fitness plan back on track. Discuss your weight-loss regimen with your doctor for advice specific to your situation.
Keep a Journal
If you have hit a losing weight plateau, you need to honestly assess your lifestyle. MayoClinic.com recommends keeping a journal to help you track your food and activity. Check your progress and make sure that you aren't sabotaging your efforts by eating larger portions or not following your exercise routine. The habit of keeping a journal will help you be accountable and aware of potential problems.
Exercise
To kick-start your weight loss again, you need to burn more calories, which means doing more exercise. The "Army Times" exercising at least five times a week if you are struggling to lose weight, and adding intervals to boost the intensity of your cardiovascular training. This type of exercise, in which you alternate periods of moderate-intensity work with high-intensity bursts, will burn more calories during your exercise session and boost your resting metabolism. Since your metabolism determines how fast you burn calories, the higher it goes the more fat you'll lose.
Food Substitutions
If your food choices are hampering your effort to diet, look at making healthful substitutions. The "Fitness Professional's Handbook" notes that you can get your weight loss back on track by trading higher-calorie foods, such as full-fat milk or cheese, for low-fat or fat-free versions. You can also reduce fat by eating poultry or fish instead of red meat and increasing the amount of fruit and vegetables in your diet. Swap sugary desserts for fruit or fat-free frozen yogurt.
Sleep
Lack of sleep and stress may be contributing to your losing weight plateau, so make getting a good night's sleep one of your priorities. According to the journal "Annals of Internal Medicine," sleep is crucial to maintain lean muscle while following a calorie-restricted diet, and dieters who don't get enough sleep will struggle to lose fat and suffer from slower metabolisms. Try to get at least seven or eight hours of sleep a night, and avoid exercising late in the evening, which can make it more difficult for you to fall asleep.
References
- MayoClinic.com; Getting past a weight-loss plateau; March 2, 2010
- "Army Times"; 10 Ways to Jump-Start Your Metabolism; Aug. 19, 2010
- "Fitness Professional's Handbook"; Edward T. Howley, B. Don Franks; 2007
- "Annals of Internal Medicine"; Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity; Arlet V. Nedeltcheva, M.D., et al.; Oct. 5, 2010
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