Breaking Through that Weight Loss Plateau

By Avanti Vadivelu

Anyone who’s ever tried losing weight over a longer period time has most likely faced the frustration of having to break through the “weight loss plateau”.  A weight loss plateau refers to the time when a body restores the energy balance, thereby halting the weight loss process.  This happens because the body is trying to protect itself by adjusting to the amount of fewer calorie intake and increased exercise/energy expenditure that most of us partake in as part of the weight loss process.

Although experiencing a weight loss plateau is nothing unique, there are ways to break through it.  Why not try these tips on for size while trying to go down in sizes?:

• Keep up the good work.  Once you hit your first weight-loss plateau, it’s easy to consider giving up or settling for the amount you’ve already lost.  But you’re smarter than that.  Know that most weight loss plateaus are simply due to body chemistry, which will work itself out eventually – especially if you help it out.  Keep your weight loss goal in sight and keep pushing aside the devils on your shoulder who tell you to give up.
• Take a break.  While this certainly doesn’t mean replacing your calorie-friendly meals with three slices of chocolate cake in one sitting, many experts would agree that perhaps your mind and body just need a little break from dieting and exercise.  Give your body a chance to catch up a bit, after all, it may not be used to taking in fewer calories while burning more.  For all it knows, you’re stuck on a deserted island where the restoration of your energy balance could come in real handy before.  Your body just wants to help make sure that you don’t lose too much weight where it could be a medical emergency.  After a couple of weeks start your regime all over again and see where it takes you. 
• Eat more meals!  That’s right… eat more meals, but smaller portions.  In other words, break up your meals. According to www.googobits.com, eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up.
• Vary up your workout routine.  Shake life up a bit!  Try “shocking” your body with a different type of workout in order to encourage more of a weight loss.  If your body has grown accustomed to running on the treadmill for 30 minutes each day, try joining a spinning class to see how your body reacts.  You may be in for a pleasant surprise.
• Lose your weight by picking up some.  Weight-training can do wonders when it comes to toning down and firming up, and could really help you blast your way through that stubborn weight loss plateau.  Remember to start easy and slow.  Consult a weight trainer to see how much you should lift when trying to lose weight, else you may end up with more muscle than you desire.
• Drink tons of water.  Yes, drinking water seems to be the solution to many health problems (dehydration, skin problems, etc.), but you really can’t get enough of this good stuff.  Also, many times, thirst disguises itself as hunger – so in these cases you may tend to reach for that extra bag of chips vs. a 0 calorie tall glass of water.  Remember the rule of thumb: Drink eight glasses of water each day.
• Change up your daily calorie intake.  Varying up the amount of calories you take in each day will work similarly to how your body reacts to varied up exercise routines.  Keep your body guessing so that it doesn’t have a chance to balance energy levels, thereby causing your weight loss plateau.
• Take in more proteins.  While keeping within your calorie intake regimen, start to replace excessive carbohydrates with proteins.  But remember that proteins should never take up more than 25% of your diet. 
• Reconsider your weight loss goal.  Is it healthy?  Is it doable?  Consulting your physician is the best way to figure out what a healthy weight goal should be for your particular body-type, height and stature.  Don’t overdo it, and don’t make unrealistic, unhealthy goals.

Whatever your method, good luck in breaking through that frustrating part of losing weight in the long term.  And remember, you’re not alone.  Breaking through the weight loss plateau is a scientific side effect that most weight losers have to deal with.  Just stay committed to becoming a healthier you!

Sources:

O, The Oprah Magazine - August 2003 issue
www.googobits.com
www.diet-blog.com