Following a low-calorie diet should result in consistent, gradual weight loss. If you encounter a weight-loss plateau, you should examine your diet and exercise habits. You may need to tweak your calories, the types of foods you eat or your workout routine to ensure you operate at a calorie deficit. If you continue to experience problems with your weight loss, speak with your doctor.
Total Calories
A calorie-restricted diet demands you consume fewer calories than you burn. While you do not need an exact number of calories, you should have a good estimate of what you need to eat to lose weight. For women of average height, this number should be no lower than 1,500 and no higher than 2,000 calories, unless you are very active. For men of average height and activity level, aim for 1,800 to 2,400 calories.
Count Calories
Do not underestimate how many calories you consume. Certain high-calorie foods have half a day's worth of calories, especially when you eat them in restaurant-sized portions. Calories also sneak in through your beverages, including soda, flavored water, sweetened juice beverages, packaged smoothies and coffee drinks filled with sugary syrups or topped with whipped cream. Take control of your calories by switching to fresh, whole foods you can weigh or measure. Determine appropriate portion sizes and their corresponding calorie count.
Burning Calories
Your low-calorie diet plateau may have more to do with your exercise routine than the food you consume. As you lose weight and gain fitness, you get more efficient at your workout. Doing the same exercise routine will not net the same results in terms of how many calories you burn. Adjust your workout by lengthening it or intensifying it. Add speed intervals to a cardiovascular routine by doing a few rounds of calisthenics or sprinting every five minutes. Do yoga stretches or resistance exercises such as pushups, lunges, pullups and abdominal crunches to build muscle and raise your basal metabolic rate.
Attitude Change
Sometimes, a diet plateau has more to do with attitude than what you eat or how much you exercise. If you feel stuck in your diet or you're bored of it, get creative. Try some new low-calorie recipes, such as blending banana chunks with nut milk for a creamy smoothie, or making lettuce wraps stuffed with avocado, mango, red onion and cilantro. Celebrate the small successes, such as losing a fraction of a pound or skipping dessert at a special event.
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