How to Break Out of a Weight Loss Plateau by Renee KennedyWhat is a weight loss plateau?
You are on a diet, but you reach a period of time (two or more weeks) where you can't seem to lose any weight. Your weight may actually fluctuate 3lbs up or down, but you can't seem to break below this range.
You can experience a weight loss plateau for different reasons:
1. You are consuming too many calories for
amount of calories that you are burning off. 2. You are not consuming enough calories; your body defends itself by slowing down your metabolism.
First, you need to determine if you are experiencing a plateau or if your weight is in a state of normal fluctuation. Weigh yourself once per week. If you have not lost any weight after 3 weeks, you've hit a plateau. Remember, people lose weight at different rates. If you've lost even one pound after three weeks, you are still losing weight and probably don't need to change anything. The closer you get to your goal weight, harder it will be to lose weight.
Second, if you are experiencing a plateau, look at your current diet and exercise patterns. The NutriCounter can function as a measurement tool to see how many calories you are consuming each day. (http://www.nutricounter.com) It will also help you determine if you are eating appropriate amount of carbohydrates and protein each day. You should also keep an exercise journal that will help you determine how much exercise you are getting each day.
Here are some patterns that you may need to break. (Note: before trying any of methods below, get your doctor's advice. This is especially important if you have special dieting needs.)
1. You should be eating at least 1200 calories a day if you are a woman and 1500 calories per day if you are a man. If you restrict your calories too much your body will start stockpiling fat because it thinks you are starving.
