Breaking Through the Weight-Loss Plateau
Oct 2009
It’s an all-too-common situation: Through exercise and dietary changes, you finally begin to see the results of your efforts. You’re losing weight, looking better and feeling more confident. Then all of a sudden you stop seeing results. Like so many others before you, you’ve probably reached the dreaded “plateau.” Your body has adapted to the same workout that used to produce remarkable results. Your once-ideal fitness plan begins to fall short. When your body becomes ultra-efficient in your current exercise regimen, you have to adjust either the intensity or frequency of your workouts to continue to reap the maximum benefits.
To bust through the plateau, try these tips:
Add weight-bearing exercises
If you’re not already doing strength-training exercises, then start now. In addition to a healthy, balanced diet, strength training is one of the most important factors for long-term weight loss. Lean muscle increases your metabolism and allows your body to burn more calories, even at rest. If you already strength-train but have reached a plateau, try changing your routine. For example, if you’re currently doing a full-body workout on circuit machines three times a week, then try adding an extra day, or move over to the free weight area of your gym. Also, try increasing the weight you are lifting or the number of repetitions. You could also work different muscle groups on different days (for example, work the upper body on Tuesday and lower body on Wednesday). If you’re not sure where to start, consult a personal trainer who can design a routine for you and help keep you motivated.
Up your cardio routine
Ask yourself this: Are you doing enough cardiovascular exercise, and if so, is it at a high enough intensity? As a general rule, aim for at least 30 minutes of cardio, three to four times per week. If you’re already there, try increasing the intensity or frequency of your sessions. Or, experiment with the type of cardio exercise to challenge your body and shake up the norm. For example: if you run or jog, try spinning instead. If you’re a walker, try cycling, jogging or speed walking.
Keep a diet and fitness journal
Journaling helps you track your daily caloric intake versus how many calories you’re burning with each workout session. If you’re not sure how many calories are in a food or how many total calories your body needs each day, visit www.caloriecount.com or www.livestrong.com.
Change your attitude
Is your attitude only making that plateau tougher to handle? For most of us, reaching a fitness plateau is discouraging. Once you hit that wall, you need motivation to continue. Remind yourself why you started this process, how far you’ve come and how much work it’s taken to get there. Try to recapture that initial enthusiasm. Perhaps set a new goal to keep the challenge going.
Consider maintenance an achievement
Maintaining a healthy weight is a challenge in itself. A long-term plateau can be proof that you can maintain your weight and not regain those lost pounds. If you’re healthier, you sleep better, feel better, look better and have more energy, then maybe you’ve already achieved your goal. Perhaps it’s time to give yourself a pat on the back after all.