Getting past a weight-loss plateau
When it comes to losing weight, there are few things more frustrating than reaching a weight loss plateau. Even if you know that it’s normal and just a sign that your body is reaching a new equilibrium with a slower metabolism, it can still be quite discouraging if you haven’t quite reached your goal weight.
If you’ve reached a plateau, here are a few tips to help overcome it:
- Don’t revert to your old habits. When your weight loss has stalled, it may feel like your efforts have been futile, but it’s essential that—at the very least—you maintain your current habits. Your old habits may cause you to regain some of the weight you’ve already lost, and that will just make your eventual goal even more difficult to attain.
- Reassess your current habits. Have you relaxed the rules a little? Are you still eating the right size portions and exercising enough? If you were keeping a food and/or activity diary, have you remained diligent about it?
- Reduce your calories more. Try to reduce your daily intake by 200 calories. It’s important to make sure that you’re still eating enough calories to keep you from feeling hungry all the time. On average, this means 1,200 calories at a minimum.
- Increase your activity. Exercise an additional 15 to 30 minutes a day, or increase the intensity of your exercise. If that’s not possible, try being more active throughout your day. Walk more, work in your yard more, or try some enthusiastic spring cleaning.
- Revisit your weight loss goal. If you’re still unable to get past your plateau, talk to a physician or a dietitian. You can find out if the goal you’ve set may be unrealistic, or learn some new tactics that might help you.