Article5 Ways to Break a Weight Loss Plateau
If you've ever tried to lose fat for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the fat no longer disappears. The human body is incredibly adaptive, and will do its best to maintain equilibrium (homeostasis).
The plateauing effect has to be the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue -- I guess the concept doesn't sell well.
The best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).
What changes can you make?
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.
2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.
3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).
4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.
5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?
Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.
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Thanks I have noticed this about every 10 pounds I lose I have a break point before I start losing weight again.
I'm just having a hard time losing the initial wait. I have tried a ton of things, but the results just aren't happening. It's very discouraging.
Remember one thing Tiffani..... Nutrition is 60-70% of weight loss. Start with nutrition and move forward from there.
Absolutely! I think this is a huge problem for women - esp. young women who (beg your pardon) don't know better. Follow good nutritional guidelines - such as AT LEAST 5 fruit/veggie servings a day, lean protein and calcium along with brown carbs - not white. And lotsa lotsa water! Some of these girls that are griping about being frustrated about not losing - I would love to get a hold of a diary of your weekly intake.
Great tips! Thanks!!! I'll have to try that!
I have been on my diet for about 2 1/2 weeks now & my intentional "deadline" is Halloween day, I've been doing as much walking as I can but I've only lost 6 pounds and I know fort a fact its water weight...this week hasn't shown any results. It's super frustrating ): advice? Thanks, ladies
Always keep this in mind: Muscle weighs more than fat. Don't concentrate on your weight because technically..wait trust me you don't want to hear me drone on with the physics of it >_>;
Maybe keep a record of the size of your waist, your thighs, your arms, your height ('cause when you improve your posture you gain a couple of centimeters). So when you're actually loosing fat and gaining muscle you'll see that you are in fact thinner/fitter....what ever word you want to chose there.
Also, like the article said..spice it up a bit. "Suprising" your body can have a suprising and immediate affect. Like if you're walking suddenly run for 30 secs or for a minute then walk again. Then run again and so on. That's how I started and eventually I got the point where I could run for about 10-15 mins straight without stopping!! PLUS! I could see improvements in my legs as well.
I think also your attitude towards it will have a great affect too. If you're excited and pumped to do this you might not mind it so much how long it takes, you're enjoying the journey to get to your goal :))
Hope that helped you a little bit!!
agree with every thing you say! i often dont have a loss but my clothes are getting bigger and and my body is much firmer. i walk a lot but have started walking faster each time i go out and it does make a differance.
agree with every thing you say! i often dont have a loss but my clothes are getting bigger and and my body is much firmer. i walk a lot but have started walking faster each time i go out and it does make a differance.
This is just what I've been needing actually. I'm at 135 (had gotten down to 132, but it went up after a stressful week :P) and I can't get passed it. I'm always 134 for a day and the 135 to 136 the rest of the week. I'm definitley going to try these to break past this plateau. Thanks for the info! :D
Thank!!! that seem good enough to try =)
Please change the word "obsessional" to "obsessive". There is no such word as obsessional.
Sometimes I do use made up words as a part of my humor...ie..ironical.. But in this case, it is a word.. Thank you very kindly and by no means was any offense taken, It is always great to hear other peoples input.
Wow...
Give her a break. What do you think this is? An S.A.T exam? Seriously - it's a community website. Dang!
Sorry, I just have OCD and it affects me when things are done incorrectly when they could have been done correctly. I had no intention to offend, I simply wanted to inform you that there was an error as I know of some people (usually myself included) who would disregard the entire contents of the article based on an error which might reflect poorly on the author and their ability to dispense advice. In this case I thought that would be a shame since I found the article had some interesting content.
Again, I apologise if I've caused offence and if I "don't get" your sense of humour.
People who live in run-on sentences and missing commas shouldn't throw stones. ;-) Just pointing out that nobody is perfect. Language exists to communicate. If both the originator and recipient of the message have the same understanding of that message, then the communication has been successful. Have a beautiful day.
This is the first time I ever read dieting advice that makes sense! I've lost 14lb in 6 weeks just by only eating when I'm really hungry (not bored or stressed) and eating less junk food (take out, soda, sweets). And this is with very low activity due to a slipped disc in my lower back! ;) Can't wait until I can get walking again.
The most important thing is that you're happy with who you are, no matter what weight you're at, as long as you're healthy. Yes, losing weight is great...but loving yourself is the MOST important thing you can do for you! Just make sure you're making healthy life choices.
I spent almost a month taking in no more than 800 calories a day, but generally more around 600.. I lost NO weight! Why? I spend an hour everyday cycling up hill, plus sport at school, and Gouren and ballet!!
There are probably two hings going on here.
As I think Jen pointed out, muscle weights more than fat. If you do not have a significant amount of weight to lose and have begun to exercise, it is entirely possible that muscle is replacing fat pound to pound.
Your calorie intake makes the slightly less likely though. Your body cannot make muscle without calories. It will hold onto every little bit of energy that it has. Losing weight this way will be an effort to fight full force against your body's primal self preservation defenses. Eating that little is really counterproductive in losing weight. 1200 per day is pretty much the minimum any active young adult should be taking in, and it sounds like with your activities it may be beneficial to you to even eat a bit more than that.
eating so little is very very wrong, see an expert about calorie intake. 1200/1800 is the norm.
You probably put your body into starvation which means your metabolism slows right down and you wont loose any weight.
Well!!! It was indeed helpful...I'll definitely keep these in mind. Thank you to the author and the commentators. :) And I fully agree with Anonymous...loving yourself is the healthiest thing to do. :)
URMM
i would like to loose alot of weight before october 10th
what to do?
1. What is a lot of weight? 2. What is your height and weight and age as we speak? and feel free to email me personally.
hmm i'll have to try this maybe this will help since anything i do, doesnt loose weight :)
hmm i'll have to try this maybe this will help since anything i do, doesnt loose weight :)
I started walking/ running when I got engaged. My goal was to lose 15 lbs by my wedding day, which was 1 year away! It seemed impossible since I had been at the same weight for years..
I didn't worry too much about the distance at first, just made sure that I had my body moving for 20 minutes every day. I added little ab routines and stretches after I was done running. This worked a little bit but I was noticing it still wasn't giving me the ultimate results. I went back and thought, okay.. I need to burn more calories then I take in to lose the weight, to burn the fat, so I started writing out my calories.
I know that seems very tedious and whatnot but I only did it for 2 weeks. I wrote everything done, including drinks! You'd be surprised how many calories you accumulate from the pop and juice you drink throughout the day! So, I noticed that I was eating too much!
I figured out that it is really all about portion size. It is okay to have a dessert after your dinner but don't eat a huge piece of cake or even 2.. look at the box and try to eat a small portion. Sometimes just a taste will satisfy your craving.
Once I had figured out the diet that worked for me I continued running and using other cardio work outs; trying to hit at least 20 min a day and by adding in weight lifting (low weight, high repetition).
I'm happy to say that 1 year later I had lost the 15 lbs I wanted to. :D
This was almost 6 months ago and I have kept my weight off...
Also, remember.. muscle weighs more than fat... and it is better to measure yourself and see the results that way rather than the scale because it can be discouraging when you see yourself gaining weight or only loosing a pound or two.. at the end of the day what really matters is how those old jeans are fitting you! :)
Good luck to all those girls who are deciding to start a work out plan or are in one right now! Keep it up!!
Do you have any idea of reducing fat over the thighs and hips?
the rest of me is in perfect shape.
I know something that can help with that.. try doing exercises that involve stair-climbing or riding a bike... but make sure that every few days/weeks you increase your resistance and push yourself a little more.. (this will help you continue breaking your plateau) and also if you go to the gym, ask a trainer or person working, or just look yourself, for weigh machines that target your outer thighs and inner thighs, including your glutes... and use those machines but don't use too much weight.. just enough so that once you hit 20 reps its making you tired... if after 10 reps its hard for you to do anymore... lessen the weight. Swimming is also good for every part of your body.. and you use your legs alot so this may be something you could try if you like it..Also, make sure to work at least 30 min every time you do work out...
I hope this helps you! :D