Getting past a weight loss plateau
You have worked hard these past few months to lose extra pounds. If your weight loss has stalled, do not revert to your old bad habits. By following a few tips, you can move past the plateau and get your scale to start moving again.
- Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.
- Cut more calories. Reduce your daily calorie intake by 200 calories - provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating.
- Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.
- Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning.
If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.