How to Break a Weight Loss Plateau

How to Break a Weight Loss Plateau

You have been exercising, watching what you eat, and doing everything right to reach your weight-loss goal, but one day the scale simply stops moving. How frustrating! Getting stuck at a weight-loss plateau for a few days or even weeks is perfectly normal and happens to most dieters at some point. Spend some time evaluating why you may have hit your weigh-loss plateau, and then try the tips below to get your body back on track to reach your weight-loss goals.

 

 

 

Understand how weight loss usually progresses. Most people lose weight very quickly in the first several weeks of a new regimen. While some of this weight is actual body mass, a lot of it is excess water. Once your body has rid itself of this excess water, it is normal for the rate of weight loss to slow down significantly.

Track your progress and ask yourself: has my weight loss really stopped, or just slowed?Experts agree that an ideal rate for safe, lasting weight loss is one to two pounds per week, so perhaps your plateau isn’t a plateau after all!

 

 

 

 

Keep track of your caloric intake. Maybe you were very diligent about counting calories at the beginning, or maybe you were able to lose weight initially without monitoring your food intake that closely. In either case, you may be consuming more calories that you realize, and carefully tracking your intake using a  or one of the many free calorie counter websites and apps can help you identify exactly how much you are eating and when

Once you have a good handle on what you are consuming, you can start to look for problem areas and  have been very active, it’s also possible you haven’t been eating enough calories. If you are working out, your body will require more food. If you restrict yourself thinking that you will lose weight faster, you will actually cause your body to hold on to the weight you currently hold.

 

 

 

 

 

Reevaluate your caloric needs. As your body gets smaller, it will burn fewer calories and you will need to eat less and less to maintain the calorie deficit that leads to weight loss. If you have not done so lately, enter your weight and activity level into a calorie counter to get an up-to-date number for the number of calories you need.

Most experts recommend a calorie deficit of 500 calories a day to achieve gradual, lasting weight loss.

If the calculator tells you that you require 2200 calories per day, you should try to consume around calories per day to lose a pound per week.

Think about your exercise routine. Have you been exercising consistently? Do you do the same kind of workout every day? Are you doing any kind of resistance training? Lastly, are you relying on the calorie counter on the elliptical machine at the gym to tell you how many calories you actually burned? Think about ways you can change up or improve your exercise routine. Finally, know that the calorie counters on gym machines can be highly unreliable, so if you’ve been using them to b

Elliptical machines are the worst offenders for over-estimating caloric burn. Track the amount of time you work out and the intensity, and use an online exercise .

 

How to Break a Weight Loss Plateau

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