Watching the scale can be encouraging when you are trying to lose weight. After all, those dropping numbers are proof that whatever steps you have taken to shed pounds is working. But unless you are constantly switching up your routine, eventually you will reach a point where you stop seeing results. Don't let it kill your motivation. Take these steps to break through your weight loss plateau.
Step 1
Try to determine the cause of your plateau. The key to weight loss is balancing the energy in (through calories consumed) with the energy out (calories expended through exercise). Are you eating more or working out less?
If the answer to these questions is "no," your body could be adjusting its metabolism to resist weight change. According to the American Council on Exercise (ACE), you burn fewer calories when you start consuming fewer calories. For example, if you have hit a plateau while consuming a diet of about 1,900 calories a day, your body may now only require that amount to maintain your current weight.
Step 2
Figure out how much more weight you want to lose. Perhaps you hit a weight loss plateau because you are at the appropriate weight for your body. Measuring your Body Mass Index with the Body Mass Index calculator is one way you can check to see if you fall into the "underweight," "normal," "overweight" or "obese" category. If you decide you still want to lose more weight, you can use The Daily Plate tool to estimate the number of calories your body needs each day to reach your goals (see Resources). Compare this number to the amount you are actually getting.
Step 3
Explore your options. Come up with some strategies to tackle your weight loss hurdle. Consider lowering your caloric intake by cutting down on portion sizes, choosing healthier foods or drinking water in place of calorie-dense beverages. If working out has been a challenge, try to find ways of sneaking in more time for physical activity by waking up earlier to go to the gym, exercising at home or choosing more physically demanding ways of performing everyday activities (taking the stairs rather than the elevator, walking down the hall instead of emailing/calling, parking farther way).
Step 4
Pick a strategy. Each person is different, so the strategy you choose may not work well for someone else. If you are already eating a diet that is low in calories, making changes to your diet may not be the best approach. ACE recommends moderately reducing calories to a level that you can sustain after you reach your weight loss goals.
This is also true for exercise. If you already exercise for the recommended amount of time (the US Department of Health and Human Services suggests two hours and 30 minutes of physical activity a week), it will be difficult to find more time to work out. Rather than work out more, you may want to gradually increase the intensity of your activity, rev up your workout by introducing new elements or try new activities to challenge muscles that weren't being targeted by your old workout. ACE suggests adding strength training if you hit a plateau because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight.
Step 5
Act. According to ACE, people have a tendency to under-report the calories they consume. They also make excuses for why they don't work out. Make yourself accountable by keeping a written record of your diet and exercise. You could also take one of the Livestrong Weight Loss Dares and reward yourself afterward.
Things You'll Need
- Equipment for the workout you choose
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