Tips for Getting Off Those Weight Loss Plateaus

Have you been hit by a weight loss plateau? If you've ever followed a weight loss plan for more than a month or so, you've most likely experienced the dreaded weight loss plateau. It can be frustrating, demoralizing, and downright exasperating! But if you look at a plateau in a different way, you will see that it is just your body's way of adjusting to your new lifestyle.

Some weight loss plateaus can last from a few weeks to a few months, but don't get frustrated, and don't go back to the chips and ice cream! Instead, take a fresh look at the things you are doing. A leveling off may be explained by behavioral and/or physiological factors. Here are some questions you might ask yourself:

Are you eating more fatty or sugary foods than before?

Sometimes, as we get settled into a new lifestyle, we may allow some old habits to creep back in. Perhaps you're eating lots of salads, but has your use of fatty dressings on the salad crept back up to heavy usage? You may be eating healthier deserts, like fruit instead of ice cream, but are those occasional unhealthy ones creeping in more frequently? Has the amount and quality of your snacks changed to less healthy options? Evaluate your eating habits and see if some old unhealthy habits have returned.

Are you getting enough calories?

That may seem like a strange question for losing weight, since cutting calories is often the method used. However, if you cut calories too much, your body will go into a starvation mode, slowing metabolism and bringing weight loss to a halt.

Are you doing the same old exercise routine you started with?

The body adapts to exercise. If you keep on doing the same moves, your muscles remember and don't have to work as hard. Your body is more efficient now, so challenge your muscles by changing your workouts and strength training routines.

Are you over or under exercising?

Your body may respond to excess exercise as it does to stress -- conserving energy rather than expending it. Make sure you're taking one or two days off each week to allow the muscles to rest and recover. Also make sure that you haven't become lax in your exercise by reducing the intensity or time involvement.

Are you drinking enough water?

Water is necessary for the breakdown of body fat and to carry toxins out of your body. One way to tell if you're drinking enough water is to check the color of your urine. If it's clear or very pale yellow, good; if it's dark yellow, increase your water intake.

7 Tips for getting off a weight loss plateau

• Evaluate your food intake to see if you're eating too much, too little, or allowing old unhealthy habits (too much fat and sugar) to creep back in.
• Vary the amount of food you eat from day to day -- more one day, less the next. You'll be eating the same amount on average, but your body will behave differently to metabolize the foods you eat.
• Change your exercise routine and its intensity.
• Exercise at a different time of day.
• Drink plenty of water every day
• Be consistent and dedicated to your plan
• Look at how far you've come and reward yourself with a new exercise video.

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