Breaking Through Weight Loss Plateaus: Essential Strategies for Success
Hitting a weight loss plateau is something almost everyone experiences. You follow your diet and exercise plan diligently, shed 10 or 15 pounds, and then suddenly hit a wall. But don’t get discouraged! Instead of giving up, it’s time to push harder. Here are five strategies to not just overcome that wall but completely break through it:
1. **Adjust Your Caloric Intake**
When you began your diet, you calculated how many calories you needed to lose weight. But as you lose weight, that number decreases. For instance, if you needed 1,100 calories per day at 150 pounds, you’ll need fewer calories at 130 pounds. You can use various apps to help adjust your caloric intake and keep your weight loss on track. For example, LoseIt! is a fantastic app available for both iOS and Android.
2. **Eat More Greens**
While it’s not entirely true that you can eat unlimited fruits and vegetables, it’s pretty close. If you’ve hit a plateau, increase your fruit and vegetable intake. Barbara Rolls, Ph.D., author of “The Volumetrics Eating Plan,” recommends starting meals with a salad to help fill you up so you eat less overall. If a green salad isn’t appealing for breakfast, try a fruit salad instead.
3. **Change Your Exercise Routine**
Doing the same 30-minute treadmill walk every day makes your muscles adapt quickly, hitting a plateau. Shake things up with a new exercise routine. Instead of walking on a flat surface, increase the incline. Try interval training instead of steady walking. Incorporate weight training into your cardio sessions. Explore different activities until you find one that excites you and keeps your body guessing.
4. **Set a New Goal**
Don’t throw in the towel when you hit a wall. Setting a new goal can re-energize your efforts. You could aim for a new weight loss target, a new lifting goal, or a new running distance. Whatever it is, a fresh goal can reignite your enthusiasm and help you power through the plateau.
5. **Recruit a Workout Buddy**
A friend can be the perfect motivator to help you push past the plateau. Invite someone who’s also interested in losing weight or getting fit to join you on your walks or runs. You can track progress together and cheer each other on towards your goals.
Hitting a plateau is common in weight loss, but it doesn’t have to stop you. By following these five tips, you’ll not only confront the plateau but overcome it. Who knows, you might do so well that friends start turning to you for weight loss advice! Wouldn’t that be something?
