Has Your Weight Loss Stopped?
On the road to your ideal weight, plateaus are inevitable. Lowering your caloric intake for a period of three to six months causes dieters to hit weight loss plateau. However, this is no cause for alarm, especially when you know what causes it how to get your weight loss goals back on track.
Our bodies are designed to compensate for a drop in calories. When you start lowering your caloric intake the body is thrown into a state of confusion, not knowing if you’re dieting or in a food deprived state. To counter act this the body responds by lowering the calories required for daily energy. The result? The body burns fewer calories, preventing further weight loss in most people.
To help maintain the weight you’ve lost or to overcome the plateau, try these helpful tips.
- Increase exercise. Experts agree the best way to overcome the plateau is to raise your basal metabolic rate – the speed at which your body burns calories at rest – by stepping up your exercise routine.
- Walk more frequently and increase your walk time and/or speed each week in small increments.
- Diversify your workout. Cross-training – doing both strength and endurance workouts – can wake up your metabolism. Try replacing idle time with exercise – even doing bicep curls with a 5-pound weight while watching TV can help.
- Alter your diet. A lower-carb diet can dramatically cut the calories you consume. Replace refined carbs with healthier fiber-packed carbs or vegetables. To help curb cravings, eat six mini meals throughout the day rather than three large meals, and consume the majority of your calories early in the day, which gives them a chance to be burned off with the day’s activity.
- Revise your goals. Be realistic, and don’t let the scale be the only measure of your success. Instead of aiming for a particular weight, shoot for alternative goals, such as dropping one clothing size or losing a certain number of inches from your waist.
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