When starting a new weight loss program, especially if you have a significant amount of weight to lose, the pounds often fall of rather easily the first few weeks. However, as your journey progresses, it's common to hit a point where even though you're still exercising and dieting, the scale stops showing results. This is commonly referred to as a weight loss plateau, and can be overcome through a few changes to your routine.
Step 1
Track your calories carefully by keeping a calorie journal. Look at the nutrition label of each food you eat and carefully measure the serving sizes. Write the information down throughout the week. Tracking calories more closely keeps you accountable to what you're eating, and tells you whether you have been underestimating the calories you're consuming.
Step 2
Add an extra 10 to 30 minutes a day of cardio exercise to your workout program, or if you only work out three or less days a week, add an additional day. Change the cardio exercise to something different from what you normally do. For example, if you typically run, climb stairs instead, or get on an elliptical machine. Adding more cardio burns more calories toward getting over the plateau.
Step 3
Reduce the calories of your diet. If adding exercise is not enough to get you past the weight loss plateau, subtract 100 to 150 calories from your daily diet. Do not do this if your calories are already at 1,500 or less. Your body needs calories to operate, and cutting your intake too low can actually create a weight loss plateau, as the body goes into starvation mode and stores more calories as fat.
Step 4
Find ways to be active throughout the day. Climb the stairs instead of taking the elevator. Park farther away from your destination and walk. Walk or bike to work if possible. Find active hobbies as well, such as hiking, swimming, mountain climbing, or join a community sports team.
Tips and Warnings
- Increase the calorie burning of your cardio workout by carrying a 1- or 2-pound weight in each hand as you walk or perform other exercises where your hands are typically free.
- Talk to your doctor before making any drastic changes to your diet or exercise routine. Your doctor can ensure you are healthy enough for the planned physical activity, as well as can give you individual advice on overcoming your weight loss plateau.
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