Hitting a Weight Loss Plateau

Weight loss can be a struggle, but the most frustrating times in losing weight can be when you hit a plateau. You do the same thing that's been so successful, and the scale refuses to budge. This usually signals the fact that your body is getting used to your new lifestyle. Bodies always seem happy with the status quo, so the way to get back on the weight loss track is to shake up your plan.

Tracking

• If you don't track or journal what you eat, begin doing this. Write down everything that you eat, including the random bites, licks and tastes. Do this for a week or two and then take a good hard look at the results. If you've been honest with your journal, you may see where extra calories have crept in without you realizing it. Cutting out that handful of hard candy and leftover peanut butter sandwich every day may just be enough to get you back on plan.

Portions

• Do you measure or weigh your food portions, or do you just eyeball them or trust to the restaurant staff to serve them? Portion control is one of the most important ways to control your calories. Serve your food with measuring cups and spoons, instead of scoops and ladles. Never put food on your plate without finding out the correct amount in a portion.

Exercise

• If you don't exercise, start. Beginning to exercise is one of the easiest ways to break through a plateau. Join a gym or club, or get exercise in one of dozens of free ways. Walk your neighborhood, perhaps with kids or a dog. Play tag or rollerblade with your children. Play frisbee, basketball or walleyball with your friends. Fly stunt kites or walk nature trails. Anything that moves your body is exercise, and it all helps you to lose weight.

Shake it up

• If you've examined your lifestyle and you're doing everything right while still experiencing a plateau, shake things up. Your body gets complacent and likes to keep things the same. If you eat the same number of calories every day, change it up. Have 1100 one day and 1400 the next. As long as the weekly average is the same as your daily total, you'll be all right. Vary your exercise. Do cardio one day, weight training the next, or walk an art fair instead of a track. Break your routines, and you just may break your plateau.

Change your meal frequency

• The average American is taught to eat three meals a day. Try to mix this up by eating the same amount of food broken up into six smaller meals. Six small meals, or three meals and three healthy snacks, keep feeding your body fuel in a more even amount, so it may be able to burn off more efficiently. Skip the huge dinner, and have half at your regular time and half a couple of hours later. This simple plan may be enough to get your body back on track.