3 Ways to Overcome a Weight Loss Plateau


diet plateau 300x152 3 Ways to Overcome a Weight Loss PlateauWeight loss plateau is every dieter’s Achilles heel. There’s nothing more demotivating and frustrating than working hard with all your might yet the stubborn 10 pounds you want to lose still won’t budge. Don’t fret, help is on the way. Here are some helpful tips to conquer weight loss plateau once and for all.

Fight Off Weight Loss Plateau by Keeping a Diet Journal

An effective way of overcoming weight loss plateau is by keeping a diet journal. A snack here, a little nibble there–it is easy to lose track of the food you eat in a day. This is where a diet journal comes in handy. Your diet journal is there to help you keep track of the food you eat, and the calories you consume. Sometimes, all it takes is for you to see it in paper, to realize the things you have overlooked. Are you consuming more calories than you should? Are you eating well? Do you need to cut back on some food? After reviewing your entries, you can then make plans accordingly.

Consider your diet journal as a guide. In fact, you can even consider it as your map—map that will help you cross the weight loss plateau.

Overcome Weight Loss Plateau by Reducing Calorie Consumption and Taking Supplementation

Lowering your calorie intake is another technique that you can use to get past weight loss plateau. Experts, however, suggest that you should maintain at least a minimum of 1,200 calories in a day. Anything less than that can be potentially harmful to the body. In fact, even at a set 1,200 calorie count, there is still a possibility that a person may not be getting some of the essential vitamins and minerals. This is where vitamin supplementation enters the picture.

Supplements are your safety nets on occasions when the nutrient you get from your diet is not enough. Multivitamins or vitamin supplements can help you meet your dietary needs.

Vary Exercise Routine and Routine Intensity to Get Past Weight Loss Plateau

Burning calories is like burning coal. It needs constant prodding and fanning to speed up the burning process. When you perform the same routine over and over, your body enters a lax mode. It then starts resting on its laurels. Since the exercise is so repetitive, your body is not challenged anymore. In fact, your body does not even deem it necessary to burn more calories for fuel. This translates to a weight loss plateau for you.

By varying your routines and the intensity of your routines, you are constantly challenging your body. You are making your body work harder. In turn, your body burns calories to cope up. Increasing your workout intensity from low to high is effective in motivating your body to keep burning calories. On the other hand, by opting for a low intensity workout on some days, you are allowing your body to rest and recuperate.

Overcoming weight loss plateau is very challenging and should be treated as such—a challenge. Instead of being disheartened, keep a positive attitude! With the helpful tips mentioned above, you can confidently face the enemy head on. And even better, you’ll probably end up winning!

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{ 5 comments… read them below or add one }

Dental Care May 20, 2010 at 7:13 pm

One additional tip that works is to stick to a low calorie diet throughout the week, but end the week with a cheat day. This doesn’t mean going hog wild, but allow yourself up to 500 additional calories more on the cheat day than any other day during the week. This helps to trick your metabolism and keep it high.

Brad@Lean Body Workouts May 23, 2010 at 12:11 pm

Instead of having a diet journal, I used a cheat day diet several years ago (I bet you must have heard of that) it worked well with me and some other people I know. How do you manage the journal so that your body won’t feel like being “threaten” and started its anti-starving scenario that will make you craving for food and calories?

Obriens M. May 27, 2010 at 1:58 pm

Make sure you switch up your workout routine. Your body can become used to the workout and will need a new routine to freshen things up a bit.

Lindal December 27, 2010 at 6:34 am

Never thought of keeping a record of calories intake. Very good tip, except it is very tedious to count the calories. Self-discipline is also one of the keys to losing weight.

Nick February 9, 2011 at 2:41 pm

It is changing the way I do things. Thanks for the advice.

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