It happens to almost everyone, you are making great strides towards getting fit and losing weight and suddenly you stop. Nothing you do seem to make the scale budge, you just cannot lose anymore weight.
Reasons for Plateau:
Several reasons for encountering a plateau can exist. Your body naturally will become acclimated to a certain form of exercise if you have been consistent in doing it for awhile. Since your body becomes more energy efficient and can soon complete the exercise using less effort than before. This could be the cause of your weight-loss plateaus.
Another reason could be your food intake. Record what you are eating and see if you notice any hidden snacking during the day. That soda you are drinking or late afternoon snacking could be sabotaging your diet. Swap high-calorie foods for high-water and high-fiber foods to overcome a weight loss plateau. For example, eating an apple that is high in water and fiber content instead of caloric-dense crackers contributes to low caloric intake and feelings of fullness.
Lower your caloric intake, try cutting out 200 calories a day. Make sure to not drop your caloric intake below 1,200 calories otherwise your body may think it is starving. This would cause your metabolism to decrease, making weight loss even harder.
Overcome the Plateau:
Try lowering your caloric intake, try cutting out 200 calories a day. Make sure to not drop your caloric intake below 1,200 calories otherwise your body may think it is starving. This would cause your metabolism to decrease, making weight loss even harder.
Exercise more, the bare minimum of exercise is seen as 30 minutes of exercise five times a week. Try lengthening your workouts to 60-90 minutes. Vary your exercise, instead of running everyday try alternating with biking or swimming. Make sure you include some weightlifting exercises twice a week as well; this will build muscle, which burns more calories than fat.
Surround yourself with a support group, such as friends, family, or an online support group. They might have new ideas or workouts for you, or motivational tips to keep you going strong. On your lunch break, instead of moving from sitting at your desk to sitting in the break room, go for a walk. Write down all your motivations to lose weight and remind yourself of them daily.
Remember that plateaus are a natural occurrence along any weight loss plan so do not get discouraged when you encounter one, and make sure you don’t let it derail your goals!