How to Break Through a Weight Loss Plateau

It can be so disappointing when you do all that you can to lose weight and the scale just won’t budge.  This is called a plateau.  While there could be many reasons why you’ve reached the plateau, it usually happens when you’re body has adjusted to your new routine.  If you want to break through a weight loss plateau, you need to shake things up a little.  Here are a few things you can try to jump start your weight loss again.

You can increase your protein intake.  Sometimes adding a little extra protein to your diet is just what you need to see results.  You don’t have to go crazy and eat a steak at every meal.  Besides lean meat, you can eat low fat dairy products, beans, and even nuts to get extra protein.  Obviously you could also try protein shakes or bars if you prefer.  Since you’ll be adding calories to your diet as well, start out small.  Drink a protein shake after your workout and throw some almonds on a cup of yogurt.  See if that helps.

Another dietary change you can make is to lower the amount of carbohydrates you’re eating.  If you’re eating a lot of refined carbs like white rice and potatoes, switch to whole grains like brown rice and whole wheat bread.  You need carbs for energy so don’t cut them out completely.  You may try eating most of your carbs earlier in the day for breakfast and lunch and leaving them out of dinner.  For instance you could have oatmeal with fruit for breakfast, a turkey sandwich and an apple for lunch, and then have grilled chicken and steamed veggies for dinner.  This could help you break through that plateau.

Your body stops burning as many calories when it adjusts to your eating habits.  It knows exactly how much you’re going to eat each day, so your body’s metabolism adjusts to that amount.  If you want to restart your metabolism, you can try changing up the number of calories you eat each day.  For instance if you eat 1,600 calories per day, that’s 11,200 per week.  You need to make a plan to get that number each week, but change the number each day.  For instance you could eat 1,500 one day and them 1,800 the next, as long as you get the same amount each week.

Along with changing up your diet, you can try to change up your workout as well.  About every 6 weeks or so, you should try a new routine.  You can change up the order of your exercises, add new exercises, or even take a new class.  Once you change up your routine, you’ll start to burn even more calories which leads to more weight loss.

If you try these suggestions and still aren’t seeing results, you may need to just wait it out.  Sometimes you’re losing weight, but it’s just not enough to show up on the scale.  Keep working out and following your diet and you should see start to see results again soon.  Something else you may consider is if you’re already at the weight you need to be.  Your body usually knows its healthiest weight.  If you’re trying to go beyond that, your body will try to fight against it.  Only you’ll know if this is the case. 

These are just a few of the ways you can break through a weight loss plateau.  You’ll want to make one change at a time, so you know what’s working.  Don’t try to change everything at once.  After making these small changes, you should start to see noticeable results again.