Hitting a weight-loss plateau — a point where your diet and exercise regimen stops resulting in weight loss — is actually a good sign. A weight-loss plateau means that your efforts to lose weight are working, and your body's equilibrium has changed, explains MayoClinic.com. But your changing body means a lower daily caloric need and a slowed-down metabolism, both of which can stall your weight-loss efforts if you just keep doing the same things you've been doing.
Step 1
Switch up your daily calorie intake. Instead of eating 1,600 or 1,200 calories every day, surprise your body by varying your calorie intake by 50 to 100 calories every day, recommends nutritionist Rovenia Brock, Ph.D., on The Dr. Oz Show website. These small but unexpected calorie changes from day to day will keep your metabolism in high gear and help you through your plateau.
Step 2
Increase the strength-training portion of your workout. If you're doing cardio five days a week, add strength training to your workout for two of those days. The more muscle you have, the more calories you can burn throughout the day, explains fitness writer Mark Kirby in "GQ" magazine. Set a goal, such as being able to do 10 pullups without stopping, to keep you motivated, recommends Kirby.
Step 3
Make sure you're getting at least six hours of quality sleep every night. Unhealthy sleep problems can make it harder for you to lose weight, explains Hollywood personal trainer Gunnar Peterson in an interview at StyleCaster.
Step 4
Step up the intensity of your workout. For instance, if you're walking for 30 minutes every day, pick up the pace or jog for the first 10 minutes of your walk. Increasing intensity will help you burn more calories and break through your plateau without adding extra time to your workout, according to MayoClinic.com.
Step 5
Try something new with your workout. Sign up for a class like Zumba, kickboxing, Crossfit or Pilates, or swap your regular run for a swim or bike ride once or twice a week. Moving your muscles in new ways helps boost your metabolism, explains Kirby.
Step 6
Write down all of your food intake and exercise activities for a week to make sure that you're staying on track the way you should be. A few extra snacks here and skipped workouts there can stall your weight loss, so it's important to be honest with yourself about how you're really doing.
Tips and Warnings
- Be patient. Breaking through a plateau can take time, but it doesn't mean you've failed and should give up and go back to your old habits. Stick with your program, and you'll eventually get the results you want.
- Don't cut your calories below 1,200 per day without your health care provider's OK. Your body needs a certain amount of energy to function, and cutting your calories by too much can cause health problems.
References
- The Dr. Oz Show; Push through the Plateau; Rovenia Brock, Ph.D.; February 2011
- "GQ"; The Last 10 — and How to Lose It; Mark Kirby; January 2011
- StyleCaster.com; Angelina Jolie's Trainer on Overcoming Weight-loss Plateau; Andrea Uku; January 2011
- MayoClinic.com; When Weight Loss Stalls, Reevaluate Your Plan and Focus on Health; January 2009
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