How to Deal with the Weight Loss Plateau

A weight loss plateau occurs when the calories you take in balance with the calories you expend. Although you may not have changed your diet and exercise routine, you stop losing weight. This can happen because as you lose weight, fewer calories are required to maintain that weight. In addition, your body may adapt to your physical activity routine. Although a plateau can be frustrating, there are several things you can do to start losing weight again.

Instructions

• 1

  Assess your current diet and exercise routine. Make sure you haven't inadvertently started to consume more calories or decreased your physical activity. Relaxing the eating and exercise habits that enabled you to lose weight initially can often occur as you move closer to your weight-loss goal.

• 2

  Eat more often. Several smaller meals will keep your metabolism going at a higher rate than three larger meals. Plan to eat approximately every 3 hours by having five to six small meals or three small meals and two snacks.

• 3

  Do muscle strengthening activities. Because muscle burns more calories than fat, increasing your muscle mass will help offset a lowered metabolism that can result from dieting and weight loss. Do bodyweight exercises like squats, lunges and push-ups. Perform exercises like bicep curls and tricep kickbacks using resistance bands or dumbbells for a more intense workout.

• 4

  Vary the volume and intensity of your exercise. When you do the same activity over and over, your muscles adapt by becoming more efficient. In order for muscles to hypertrophy, or increase in size, they must be overloaded. Try adding interval training or circuit training to your workouts.