Losing weight through healthy eating and exercise can be exciting -- until you reach that dreaded plateau. A plateau is a point at which you're not steadily losing weight; you'll see the scale stay the same for a period of time. Scientifically speaking, a plateau occurs when your body starts burning lean muscle instead of fat; in response to this action, your metabolism slows down. Overcoming a weight loss plateau requires patience, determination and hard work.
Step 1
Journal the food you eat for meals and snacks. Chances are you're already doing this, but may have slacked off a bit once your weight began dropping regularly. Be honest about what you've eaten and look for spots in which you can improve your diet to get back on track.
Step 2
Discuss cutting out a few more calories with your doctor or nutritionist. MayoClinic.com explains that reducing your daily caloric intake by 200 calories may help you get off your plateau. Make sure you're still consuming at least 1,200 calories a day to remain healthy and reduce the risk of overeating from constant hunger.
Step 3
Increase the amount of physical exercise you're doing every day. By jogging, hitting the weight room, cleaning the house or raking leaves for as little as 15 minutes more than your normal exercise totals, you're burning a few more calories every day. A few more calories spent will eventually turn into more weight loss.
Step 4
Forgo the same old workout routine and try something new. Your body -- and mind -- might be getting tired of the same exercises or walking loop that you take around the neighborhood. The American Council on Exercise reports that trying out a new exercise class, following a different route when you jog or just incorporating some new moves into your routine can help jump-start further weight loss.
Things You'll Need
- Journal
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