How to break through the weight loss plateau?
Find tips and suggestions to keep losing weight. It’s frustrating to diet day in and day out and not lose any weight.
You set out to lose weight with the best of intentions. You’re sticking to your diet – a few slips here and there, but nothing major that would result in the pounds not coming off. But, still nothing seems to be happening. You follow the weight loss program and still it’s been weeks since you’ve seen any significant weight loss. Is this a weight loss plateau? Many people who try to lose weight get hit with a weight loss plateau. Dieting can be difficult enough – getting stuck at the same weight for weeks is extremely frustrating. Here are some tips and suggestions to help break through the dreaded weight loss plateau.
- Many weight loss programs use a similar approach to what types of food groups you eat. For example, a common combination is 50% carbohydrates, 30% protein and 20% fat. For a short time – to get over the weight loss plateau – make an adjustment to these percentages. Lower the amount of carbohydrates and bump up the amount of protein.
- Keep moving - increase the exercise. If you’re struggling to get the pounds moving in the right direction again – either add exercise to your weekly calendar or increase the amount of exercise you do. Cardio exercises are excellent for burning fat. If you are already exercising – try adding five to ten minutes to your routine. If you aren’t currently exercising – adding even a small amount of exercise to your plan can have a huge impact on the amount of weight you lose. Give it a try!
- Check your calories. When you stared the weight loss program – whether you’re using a formal program or you’re doing it on your own – you took into consideration your weight and the number of calories needed to lose weight. if you’ve lost a good bit of weight already – you may need to reduce the number of calories you are eating now to continue to lose weight. for example, if you weighed 200 pounds when you began your diet and you want to weigh 120 pounds – you should eat 1600 calories per day. But, let’s say now you weigh 150 pounds and you still want to get down to 120 - now you should only eat 1400 calories per day. The Calorie Control Counsel [link - http://www.caloriecontrol.org/] has some great tools for weight loss.
There isn’t anything much more frustrating to someone trying their best to lose weight than a weight loss plateau. The good thing is realizing that this is an obstacle that most dieters have faced – so you’re not alone. And fortunately, there is a lot of information, tips and advice on how to combat the dreaded weight loss plateau.
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and stay centred. the easiest thing is to lose touch wtih your intention. you may also need some yoga, meditation or a centering/alignment technique like Conscious Movement. because you are going to have to work with yourself. and htink about selfdiscipline. this has been at the heart of yoga teaching for centuries. don’t just think yoga is for skinny, bendy people…it is for anyone who wants to control their mind and their body. anyone that wants to be in the driving seat.
Hi
Nice tips, and good motivation you have here. I have this small problem. I quit smoking (well…almost) and am gaining weight considerably as a result. I tried starving, and exercise, but it’s too darn difficult,with all the pressure both at home and work. Any ideas?
I’m pretty sure some people will not like it
Great tips on overcoming the plateau.
Another tip would be to vary the meals, eat the bulk of the ‘fuel’ food for breaky, morning tea and lunch…dinner stick to vegies and lean meat.
Lastly, vary the workouts periodically and make it challenging to work the body!
This might not work for everyone, but I find that it helps to forget about weight loss targets completely and instead focus on my success at maintaining a healthy eating plan for a period of time.
eg. I plan my diet and then set a target of sticking to it for one month, when I have done that I have a special ‘treat’ meal and then start another month target.
The diet may change to refelct circumstances, but the strategy seems to be working for me.
col
Of course we all know that we have to exercise more to shift the weight. However, i’ve recently heard of a person who is doing a different diet plan each month to relieve the boredom. You know, high protein one month then low fat the next, then atkins, zone, cabbage - you name it. I think it makes sense because it doesn’t give your body time to get used to one particular diet. We all know that we lose most of our weight in the first couple of weeks.
As for me, the best desigion to break through the weight loss plateau is to start exercising more. Sometimes you should also reduce calorie consumption. But is you train more - you lose more calories…
I find changing the amount of calories for few days help. It’s like starting a new diet. Changing your exercises, not necessary the length of time you do them also helps.
I really need to find something that can work for me. I’m about 100 lbs over weight and just can’t seem to get it off. I struggle with what to eat and when. My heart doctor says we Americans eat an upside down triangle. Are base should be a big breakfast a light lunch and an even lighter supper. But we do the reverse. But I don’t know how to make the needed life style change.
Good tips, but you definitely need to break up your excecise routine, this wards off monotony and also shocks the body so to speak so you get more results from your effort.
There are many reasons why a plateau may occur. Hormone levels related to food metabolism, toxins, and biorythms may affect the outcome. Several weight loss programs deal specifically with these issues.
Thanks for these good tips.
I discovered your site last Sunday using MSN while searching for need treadmill ratings. The post regarding in a Weight Loss Rut? - Lose Weight - Diet Program Review: FatLadySingz.com was very helpful. Just wanted to say thanks!
nice thought about over ovecoming the plateau.
I stopped counting calories ever since I was eating more than usual even if I was counting them. I prefer dinning out of a smaller plate and cover it with food. It gives me the impression that I ate a full plate. Every month I use a even smaller plate. This really works for me.
Good tips in this article. Portion control is crucial when losing weight. To lose weight, put the fork down before you’re satisfied; at a point where you could still eat more. Eat an early dinner too. That should help.
Thanks for the great weight loss tips!
Yup, we’ve all experienced that “rut” feeling on more than one occasion. My biggest problem is portion control as I seem to have been on that “See Food” diet for most of my life! Thanks.
Hey Blogger , I like a lot your blog post expecially the article for weight gain routine and your post regarding in a Weight Loss Rut? - Lose Weight - Diet Program Review: FatLadySingz.com , it looks very interesting. I found you on yahoo while searching for weight gain routine . I just Stumble it on Friday !
I think a reward is great for those who really want to lose weight. Personally I plan my diet and then set a target of sticking to it for 2 weeks, when I’ve done what I should done after 2 weeks, I will have a special ‘treat’ meal for myself. And start another new plan for another next 2 weeks, this method works for me
Sounds like you’re so serious about this that it should work.
nice thought about over ovecoming the plateau
Diyet, to overcome the plateau, you need to do something better than that. Exercises? What exercises? If you are talking about going to the gym, i can understand but if you’re talking about jogging, you need to change your habits.
Just want to add some infos, if you want to check your calorie intake and how much calorie you have burnt, you can check it via Weight-By-Date, totally useful for everyone. Remember that maximum calorie you can burn everyday is not more than 500 except your metabolism is above normal.
Good point! “Overcoming the plateau” can sometimes be the hardest thing for people. Increasing your exercise is probably the best way out of those three.
You know - if you change only one thing-just ONE thing in your food habit, then weight loss will be easy and possible!
Just reduce your carbohydrate cravings.
Stop consuming sweets, sugar, fizzy drinks, white flour and all that. All of them contain simple carbs and will get deposited in your body as fat and you won’t be able to lose weight. The longer you are able to restrain yourself from carb intake, the better. Of course, occasional treats at a friend’s party or during a vacation doesn’t matter, but try to cut down on your carb intake as much as possible.
Yeah i will the best and easiest thing you can do is to move more try do more things such as go up stairs walk to your job instead of taking a ride and stuff like that.
I always find when you are in a rut that it is best to add some variety to the regime. You are probably doing all the right things and your body has simply adjusted and you need a change. Break up the next week a little exercise wise, go and do a pilates class if you haven’t, swin…anything, just remind your body that there are different stimulus’s out there and that its going to need to work a bit harder. Breaking your routine up once every four weeks helps a lot, keep exercising and eating right, just do a few different things.
I’m very excited about some of the advice given here. GREAT POST!
The answer for reaching a plateau can perhaps be found in adopting a natural regime. Eastern philosophies have been very specific on achieving a balance of mental and physical healing.
The basis of all ayurvedic and natural therapies of ancient times were based on the simple principle of assisting and providing the body with natural and organic nutrients to stimulate the biological mechanism towards total healing instead of just addressing the symptoms. The role of various herbs rich in anti oxidants with healing properties cannot be over emphasized. The ancient system is an integrated system to create wholeness in body, mind and spirit. One without addressing the other aspects could only address part of the problem.
That’s a very helpful tips you’ve posted here. I will share this to my friends, thanks for this. cheers!
I will not keep a diet ever. I am sick and tired of counting calories, to avoid a lot of foods, to do exercises and so on. I don’t have big problems with my weight but i wold like to loose some pounds, but it seems that the only result that I ever had after a diet was to feel frustrated and sad.
Every time you lose 5 pounds, go out and buy yourself something. Not something expensive, you don’t want to ruin the bank, just something cute or nice. If you’ve lost a lot of weight and your clothes is getting loose, you may want to reward yourself with a new pair of pants or a cute top.
Generally the reward should be something small though, and not food. You could go to the dollar section of your store and buy some small trinkets. Maybe some happy face stickers for your food journal. Or a magnet for your refrigerator.
Anyone else have ideas for weight loss rewards?
I like the reward system, it is a good motivator! However it doesn’t really help losing the weight. Lots of people think that it’s all about cutting down the amount of calories you eat per day, but it’s not that simple. Our bodies are predesigned to respond a certain way when they receive less food than they are used to. That response is usually “store as much calories as possible, in the form of fat!”. Every person must figure out what the right amount of food is for their body and activity level and stick to it without going to the extremes of dieting. Another good way to lose weight is to combine certain types of foods that your body will be able to break down and digest with ease.
loosing weight is not something which can be done in short time span…if one rily want to loose weight …he/she should have this will to do so…bcoz it require a lot of sacrifices to loose weight..if u fail to abide by the advices whch uv been given then drop the idea of loosing weight…bcoz i believe if u do want to loose weight ul do it someday
so keep that spirit
nice thought about over ovecoming the plateau. Well written article. Thanks!
you have to stay strong and keep up the diet and eat
properly.
Hmmm….not sure I am following this in a Weight Loss Rut? - Lose Weight - Diet Program Review: FatLadySingz.com thread very well.
If you lead an active life, stop fad diets and junk foods, you would never have to get into a rust
If you lead an active life, stop fad diets and junk foods, you would never have to get into a rut and take up a lose fat program
For effective weight loss and no side effects, I prefer exercising!
Everybody goes through a rut or hits a plateau when they are trying to lose weight. It is just one of those normal things I think that is intended to happen to push us and to make us keep going.
While it can be very discouraging especially after you have been working so hard, the best thing that you can do is to continue trying. It may be wise to try out a different exercise regimen, become even more active and focus on eating even healthier.
I really agree with #3 in your post in that you need to keep track of everything. Keeping track will allow you to look back and see just how well you are doing and give you the drive to keep on going. When it comes down to it, it is all about motivation and the desire to succeed.
I think many people make losing and gaining weight more complicated then it actually is. Like most things in life, to be successful, you have to work hard. If you don’t work hard, you won’t be successful.
This goes the same for losing weight. It’s one of those easier said then done things, but you should at least know how to do it.
Eat 6 healthy meals a day. Start walking 30 minutes a day. Stay consistent. Slowly make your workout routines more difficult. You’ll eventually lose weight.
Again, losing weight isn’t hard to figure out, but instead, it’s hard to do.
Many guys are facing this problem now a days. this is a unsloved puzzle people in the world. Doctors should come forward to help these guys. Walking is good thing but it is hard one to do in the morning i feel
thanks for the weight loss tips . im actually thinking of doing it seriously for once
Good post!! It will certainly help others to lose weight. Having an active lifestyle and exercising regularly is the best way to get in shape.
Enjoyed reading this article….
Keep up the good work….
Am digging it too
thanks nice post keep on going
Weight loss is something that everyone is interested in and I think it is mainly because being fat is not well received in the society.
In the end it is not easy. The mental focus is something hard to maintain. But I think there are easier ways to do it for people who are lazy.
great article.thanks for the weight loss tips very useful
being in a weight loss rut is not nice.
Unfortunately most dieters end up there. Don’t diet, instead, eat in moderation, move and watch fat melt away.
Plateaus happen; it’s part of the process. In fact if you don’t ever have one, chances are you are not consuming enough and hurting your body. The object is not just for that number on the scale to change, but being healthier. Don’t let it get you down and keep up the good work
Nice tips. thanks for this great article that i’m sure it will help us.
no i didnt loose any weight yet and didnt try any program yet
I’m not a big fan of weight loss drugs, I’m really wary of them and it is mainly because I have read so much about thier side effects and at the same time I know there are many people out there who keeps complaining that they have not been the same after having these pills…
I know from experience the best way to track and have success in weight loss is to track what calories you are eating. Most people don’t know what they are putting in their mouth and this can be very dangerous. You think you are eating not so much, and then when you track your calories you realise you are making some pretty big mistakes!
Losing weight is really a mental game, not a physical one. You have to go in knowing it will be tough, but not impossible. As much as we are all different, we are all humans who lose weight the same way. The principles work… exercise, lower calories, eat right… you just have to stick with them. You can do it!
Trey to avoid junk food at ab\ny cost.
I agree with a lot of the points above…it is really important that you keep track fo what you eat during the day because you simply never know when you have eaten more thanyou should. It’s easy to eat or drink empty calories that you didn’t even know you put into your mouth, and that is frustrating and very very easy to fix. Simply keep a weight loss diary, record your foods, add up the calories, and then you know exactly what is going into your mouth.
Thanks for the great weight loss tips!
The best way to get out of a weight loss rut is to stick to your diet and dont give up. Sometimes our body just takes longer to process things, dont get discouraged!
i totally agree with it since i followed some tips and i found i have lost 5kg in 1week.. nice??
Weight loss should be seen as a gradual process and then half the problem is solved. Then it should not be seen as a big deal, again half the problem will be solved.Its all about the mind
I think there are so many ways but the best way to go about is to make sure that there are no two ways about it in your mind.
Mind, that is the most important that is valid here.
Nice article,
In my opinion, if you want to break through the weight loss plateau, you need to “trick” your body so it doesn’t get used to the amount and types of calories consumed.
Meaning if you need to eat only 1400 calories a day, eat 1600 on day one, 1200 on day two and so on. So on the average you don’t consume more calories, but your body metabolism rate is higher, thus you lose more weight .
good point!hope this will help people.
Wow, this was really helpful. I’m going to check out that calorie council website. I know that I’m at a plateau because I need to reduce the # calories to keep losing. It seems I’m so resistant to giving up the extra calories. I know I need to substitute rabbit food for the snacks I’ve been consuming. Plus, I need to carve out the time for more physical activity.
Thank you so much for this post! It is motivating.
Debby Taylor
Excellent tips..i have tried so many weight loss strategies , that i had almost lost hope.. but the techniques you have suggested has helped me regained confidence and they really work very well. Thanks.
Wow, great post and great comments. Personally I feel like the trick is def. two-fold
1. Really pay attention to your caloric intake, I don’t think you need to write things down, but be aware and if you have a heavy meal for lunch take it easy at dinner.
2. Find the right exercise! There is no one size fits all, you really need to find an exercise you like to do. Wii Fit, Pilates, Running? Find one you like to do and try doing it at least 3 times a week.
Also try, I mean really try to not eat dinner after about 6:30. For most of us that pass out at 10 the food sits in your belly overnight and turns to fat.
Check out Howcast.com http://www.howcast.com/categories/494-Diet for some other great diet tips from dieters trying to get to thier ideal weight! I have been visiting them daily and checking out new videos and it has really helped!
Good luck everyone
Exercise, exercise, exercise. Control your calorie, check your food.
Using diet programs & diet pills would help, but you always have to “sweat” a bit to get the best resutl
After losing 22 pounds, I seem to be stuck. Thanks for your suggestions. I will bump the exercise and drop the carbs somewhat.
I’m documenting all I eat and this has served me well so far. I also think that as you lose weight that your daily calorie budget should be adjusted downward. Your body is not as large and does not consume as many calories. Is this correct?
hi,
i hope these tips will help me, but i will definitely give them a try
thanks a lot.
cya
It’s all about dedication and will. If you have lost 20 pounds, you will lose 20 more, you just need to concentrate.
Yes, this is going to be really difficult to do with. But still you need to work hard to achieve the better result.
if you want to achieve better result so for this you have find where the problem is.
Good tips.
It’s all to do with self motivation. If you can’t motivate yourself then you will struggle at anything you do in life.
John
My wife was dealing with weight loss issues for a long time now. However, when she discovered the cause of the whole problem - that was a self motivation thing she started to acquire more confidence and now the same old diets and programs are working much better just because she changed her attitude.
Huang
Motivation has been a really difficult thing for me when it comes to trying to lose weight. I will exercise for a week straight max, and then slowly stop
Anyone have any tips?
If you find yourself stagnating in you weight loss you might need to begin practicing what is called refeeding. Refeeding is where every so often you stoke you metabolism by going on what I would call a one day binge. You can’t get carried away with it (eating a bunch of junk food, etc) but you will eat much more quality food (though a little pizza wouldn’t hurt). You may gain a little initial weight but you will fire up your metabolism allowing your body to more effectively burn calories again.
You can go here (http://burncaloriesloseweight.com/2008/12/19/how-to-lose-weight-with-refeeding/) to read more about it.
I hope this helps some for those struggling with this problem.
Fantastic post. Generally its easy to loose weight, as if you are consuming calories more than you can burn, obviously you are going to gain weight, the mantra is to consume less calories than you are actually burning, and voila…..
Thats really nice article. We all suffer from anyhow with some or more conditions of obesity, so in that if we want to preserve ourselves from other daises then dieting should be done.
Although if we become more conscious the we can even check our regular calories taken as told in your article too.
Some very good tips here, simple but very effective. Weight loss is all about calories in vs calories out, if you hit a plateu chances are you need to adjust your numbers!
Great tips, I think a lot of people hit the ‘plateau’ and the wall is just too much for them. I find that, like someone mentioned above, if you focus on the smaller goals and not necessarily hitting that magic number everything starts to fall into place and you begin to gain ground again.
I would also suggest to stay hydrated- lots of calorie free drinks such as water and tea. I especially drink a lot of antioxidant rich loose leaf green tea since it has no calories and hydrates much like water but also has polyphenols and helps boost your metabolism naturally.
The low carb diet really works if you can stick to your guns!
Great article - and something that we’ve all faced.
I know for me, I’ve found that the act of “switching it up” a little has had a great effect. Not that I’m a big exerciser, but I understand that athletes hit a plateau like this too. And they overcome it by “mixing up” their exercise routines.
I think the key for me has been to keep a long term focus and to know that this too - shall pass!
Tina.
can we use meditation or some thing like hypnotic to make Weight loss program effective?
Nice article. So far only low carb diet is working good for me!
when I’ve done what I should done after 2 weeks, I will have a special ‘treat’ meal for myself. And start another new plan for another next 2 weeks, this method works for me
Reaching a plateau in your weight loss goals is similar to a plateau for gaining muscle. When strength training the way to by pass a plateau would be to shock the muscle by completely changing your exercise routine. The same concept can be used when losing weight. Remember the stomach is also a muscle so if you increased the amount of days you worked out during the week or even changed what you ate, by substituting one healthy meal with another, that small change can help your body continue losing weight.
One should also consider exercise routines that are heavy in “muscle confusion”. Its an easy way to make sure it never adapts, never plateaus and constantly improves.
Hitting a plateau for me means that I must cut my calories, and double my cardio. Plus changing your routine every 6-8 weeks helps prevent this.
hii….Great tips, I think a lot of people hit the ‘plateau’ and the wall is just too much for them. I find that, like someone mentioned above, if you focus on the smaller goals and not necessarily hitting that magic number everything starts to fall into place and you begin to gain ground again.
I am digging this article. I can relate with it though.
Its so fustrating when you hit a plateau - I suppose its a natural thing to happen as part of a low carbs weight loss plan but its still fustrating. Its at this stage when support is required either through a club or online website or just friends. In time if you stick to the diet you will get through it.
Both the diet plan and the enough exercises are suggestive for us! We should follow the two types at the same time.