Ways to Exercise to Get Over a Plateau in Weight Loss

Whether you have a lot to lose or a little, your weight-loss journey can seem like an endless road. When you hit a speed bump in the form of a plateau, you may just want to throw in the towel. But before you give up make sure you've done all you can to break your plateau.

SIGN ON FOR THE LONG HAUL

Many people realize a rapid weight loss in the first few weeks after beginning a weight-loss program. The Clinic attributes this initial surge to the body's release of stored glycogen, the storage form of sugar found in the muscles and liver. Because glycogen binds to water at a ratio of 1:4, for every unit of glycogen released, four units of water are lost. Once glycogen stores are normalized, weight loss slows down and the real work of losing weight begins. Many dieters give up at this point, but perseverance will result in a more gradual but steady drop in weight.

TURN UP THE HEAT

If you are trying to lose weight by diet alone, your metabolism will gradually adapt to your reduced caloric intake by slowing down, causing weight to plateau. Maintaining your restricted calorie diet and adding daily physical activity will rev up your metabolism and knock you off your plateau. A combination of cardo and weight training is best. If you are already exercising, increase your intensity, duration or frequency of exercise. Consider interspersing sprint intervals of 30 to 60 seconds for every three minutes of moderate-intensity cardio. Up the weight load on your resistance workout and add extra sets.

CHANGE YOUR APPROACH

No matter what your exercise routine, if you do the same thing time after time, your body adapts and you get diminishing returns for your efforts. According to the American Council on Exercise, the best way to get off your plateau is to vary your routine. Change things up by trying new activities or doing alternative exercises for the same muscle groups. If you always take the Hip-Hop class, try a Zumba class or indoor cycling. If you always go through the gym's machine circuit, try free weights. If you always use the treadmill, try the elliptical trainer. Varying your workout keeps your muscles guessing and continues to challenge your body to adapt, preventing a plateau.

GET BACK TO BASICS

Even if you are seeing steady progress, sticking with a weight-loss program for a long period of time can get boring. It is not uncommon for folks to backslide a little. Whether you're sneaking candy off your co-worker's desk, allowing yourself a cheat day where you just pig out, skipping your workouts or you've just gotten careless about portion control and water consumption, being unfaithful to your program can stall your weight loss. Step back and reevaluate. According to Mayo Clinic's Dr. Donald Hensrud, people tend to underestimate how much they eat by at least 20 per cent. Go back to measuring your portions, drinking your water and hitting the gym faithfully. Get back to basics and you will see the results on the scale.

*Article reviewed by Contributing Writer Last updated on: Feb 8, 2012 – Livestrong.com

** Photo Credit Goodshoot/Goodshoot/Getty Images