You’ve lost thirty pounds and now gain and lose the same five pounds every few weeks. What to do?
1. Eat fewer calories.
If you lost 30 pounds eating 1800 calories a day and now you have hit a plateau, then you may need to eat 17000 calories or less ( if you don’t exercise) to break out of your weight loss plateau.
Your metabolism burns FEWER calories each time you lose weight to maintain your NEW weight because it takes fewer calories to move a lighter body.
2. Make changes to your workout routine.
If you have been doing the same exercises everyday or if you have never exercised you will have to change up your exercises routine to break out of your weight loss plateau.
Your body gets used to the same exercise. You need to trick your body into losing weight again. Change the duration, intensity, or exercise more often.
If you have walked around the block everyday, you have to walk around the block twice OR start carrying 2 lb. weights.
If you have been treading water 30 minutes, begin swimming the breaststroke for 15 minutes or tread water for 40 minutes.
Why is this so hard?
Be patient. The closer you are to your goal weight, the longer it is going to take for you to lose that last 20, 10 or 5 pounds. This is because your body wants to hold on to the weight as its emergency survival energy Do any combination of things suggested for two to four weeks to see if you can break out of your plateau.
If you still can’t break out of your plateau after four weeks, try these tips:
1. Begin keeping a food journal. Write down everything you eat. Be honest. If you take a bite of your toddler’s macaroni and cheese and then scrape and eat the casserole dish, write it down. Did you add sweetener and cream to you coffee? Even sugar free sweetener and fat free creamer is not calorie free.
2. Invest in measuring cups and a food scale. Weight and measure everything you eat or drink. Then add up the actual calories for the cup and a half of broccoli instead of the one cup you thought you were eating.
3. Double and tripe check your calorie intake using an online calorie counter or down load a free app to your phone.
4. Invest in a pedometer. See how close you can get to 10,000 steps. This is considered moderately active.
Make a change and you will succeed!