If you are diligently following a weight-loss plan
that has suddenly stopped working, you are not alone. Weight-loss plateaus like
this are common. Small changes to your fitness routine can help you keep moving
toward your goals. Assuming you haven't allowed empty calories to sneak into
your diet, cutting more calories is probably not the best way to get past your
plateau; you actually may need to eat more.
Step 1
Talk to a nutritionist about your fitness goals and
habits. If your caloric intake is below healthy levels, your body may be
conserving calories to prevent starvation. A nutrition or fitness expert can
help you determine whether you need to eat more often, incorporate more carbs
or protein into your meals or stick to your current diet.
Step 2
Work out longer or more intensely each day. Add 15
minutes to your daily workout to burn more calories and stoke your metabolism
higher.
Step 3
Interval train while you do cardio. Instead of
running at one pace for as long as you can, try walking for one minute after
each five minutes of running. You might be able to exercise for longer and run
faster if you take short breaks like this, burning more calories overall.
Step 4
Lift weights one or two more days each week than
you do currently. Building more muscle will boost your metabolism, because
muscle tissue uses more calories each day than fat does. If lifting weights
doesn't inspire you, talk to a trainer about alternate forms of strength
training, or try yoga or Pilates.
Step 5
Stay motivated. Remind yourself why you are
determined to lose weight. Write down inspiring reasons to maintain your
efforts and read your list each day.
Tips and Warnings
Consider whether your original goals might have
been unrealistic or unnecessary. If you are at a healthy weight now, the effort
to break through the plateau might not be worth it. Don't attempt to exercise
beyond your fitness level. Increase your stamina gradually.
*Article reviewed by Debbie C Last updated on: Sep
5, 2011 – Livestrong.com
••Photo Credit George Doyle/Stockbyte/Getty Images
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