been exercising daily. You’ve improved your diet. And you’ve
seen the number on the scale decrease. Not only do you look
better, you feel better, too. However, you reach a point where
you no longer are seeing results, despite the effort you are
making to do so. Throughout your weight loss journey, you may
find yourself at a dead end. Although frustrating and
sometimes discouraging, experiencing a weight loss plateau is
a normal part of losing weight.
of giving up on your goals, realize that experiencing a weight
loss plateau doesn’t mean you’ve reached the end of your
weight loss journey. Reaching a weight loss plateau is simply
a way for your body to tell you that losing weight means you’re
losing a little muscle, too. As a result, your metabolism
starts to slow down, which is a key factor in weight loss.
if you’re eating the same amount of calories that helped you
lose weight in the first place, your metabolism will most
likely slow down after you lose fat and muscle," says
Mary Green, Mayo Clinic Health System family nurse
practitioner and certified nurse midwife. "When your
metabolism slows, a weight loss plateau is expected."
Green provides some helpful tips to help you revamp your
weight loss journey:
Re-evaluate your weight loss habits.
recording your food intake and physical activity, it may be
helpful to look back and see if you’re bending your rules
about eating and exercising.
more calories from your diet.
it puts you below 1,200 calories a day, try cutting your
caloric intake by 200.
Intensify your workout.
way to add intensity to your workout is by adding
weightlifting. Weightlifting is a great way to increase your
muscle mass and burn extra calories at the same time. Also,
adding 15 to 30 minutes to your workout will provide extra
Think outside the gym.
considering general physical activity, there are plenty of
things you can do to burn extra calories. Take the stairs
instead of the elevator. Walking or bike to work instead of
driving. And take a break every hour to get up and walk
around. These are just a few simple things you can do to get
tips don’t help you push through your weight loss plateau,
talk with your doctor or dietitian about other possible
solutions to help you achieve your goals. Even if you continue
having a hard time seeing the desired number on the scale,
remember the lifestyle changes you’ve made so far are going
to impact your health significantly in a positive way. That’s
something worth celebrating.