Shedding pounds may seem easy in the beginning for a healthy eater, but once you get close to your weight goal, you may experience what is called "the plateau." The plateau is what happens when a dieter wants to lose 5 to 10 lbs. more but the scale doesn't change. The plateau can be handled with typical exercise and dieting, except that the dieter may need to beef up his workouts or cut out some snacks that are causing the body to stay at the same weight.
Step 1
Track your calories in a food journal. For each meal, write the amount of calories you consumed. Include the calories in extra ingredients, such as butter, oils, mayonnaise and creams. Don't forget to include the calories from alcohol, which can add hundreds of calories to a meal. These calories are often forgotten, and they can be the cause of the weight plateau.
Step 2
Reduce the amount of soda or high-salt foods you consume. Salty foods cause you to retain water, which can add several pounds to your body's frame. Soda, soups, meats and snack products usually contain high amounts of salt. Read food labels and choose low-sodium alternatives.
Step 3
Increase the distance and intensity of your workouts. If you run a mile in 15 minutes, attempt to run a longer distance within that amount of time. This increases the amount of calories you burn and can improve your level of weight loss.
Step 4
Lift weights in between your cardio schedule. Lifting weights may cause an initial weight gain, but muscle burns more calories even while you are inactive. The eventual net effect is weight loss. Use free weights at least two times a week. Alternate between upper- and lower-body workouts to improve muscle tone in each muscle group.
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