A weight loss plateau occurs when you do not seem to lose weight even though you are following a diet and/or exercise program rigorously. Depending on the circumstances, a plateau can last for several weeks. Those who experience these plateaus can feel angry, sad and frustrated to the point of giving up the program. However, it is possible to overcome a weight loss plateau.
Step 1
Weigh yourself (preferably on the same scale you've been using to track your progress and wearing the same clothes you've been wearing). Determine whether your weight has changed or stayed the same.
Step 2
Measure your chest, waist and hip circumference, and determine whether they are increasing or decreasing. Many people notice changes in these measurements before seeing a change on the scale, because they are building muscle while they are burning fat. Muscle weighs more than fat but is healthier for you.
Step 3
Drink plenty of water. This is especially important if you are female and are approaching your period. Additional exercise and water can help you avoid the bloating, irritability and salt cravings of premenstrual syndrome.
Step 4
Write down everything you eat and drink, either while you are eating it or immediately thereafter. Include the time of day and any other circumstances (e.g., friend's birthday cake, stress). Review these jottings every day to learn about your eating habits.
Step 5
Eat lean protein, fresh or frozen fruits and vegetables, unsaturated fats, whole grains and nonfat dairy products. Limit your salt intake to 2,000 mg per day or less. Do not eat between meals and do not take second helpings. Bake, broil or steam foods; do not fry them.
Step 6
Exercise at least 30 minutes daily. If you already have 30 minutes of exercise every day, add 15 minutes more of activity. Recommended activities include walking, dancing, biking, swimming and/or weight training.
Tips and Warnings
- A weight loss plateau is a common problem that may occur for a variety of reasons. Try to not get discouraged, but be extra-vigilant in your diet and exercise program. If you lost 5 lb. or more in the first week or two of your diet, but your loss has slowed to 1 to 2 lb. per week, that is normal. Much of the original loss was water weight. A loss of 1 to 2 lb. per week is considered optimal. If you've stopped losing weight or gained slightly because you overate or ate the wrong foods one time, forgive yourself and go back to eating sensibly. Your weight will come down in a few days if you are consistent. Drink a glass of water, talk to a friend and/or go for a brief brisk walk when you are tempted to snack. Take up a hobby, such as knitting or whittling, to keep your hands busy in front of the television. If you've tried these measures and still do not lose weight, see a doctor, who will then conduct screening tests to rule out underlying medical problems.
- Avoid using over-the-counter diet products. Many such supplements are not regulated by the U.S. Food and Drug Administration and may be unsafe. Any weight you lose may be regained when you stop taking them.
Things You'll Need
- Scale
- Measuring tape
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