Everyone who has ever been on a diet is aware of the dreaded weight plateau. This can be disappointing, but is doesn’t mean that your weight loss has to come to an end. Be sure to keep some basic guidelines in mind if you are currently experiencing a weight plateau.
What Is a Weight Plateau?
A weight plateau occurs when you’re trying to lose weight. While you may have initially experienced a drastic change in your weight, you’ve now begun to notice a drastic decrease or even a complete stop in the rate at which you’re losing weight. In order to prevent a weight plateau, it is important to understand how it may be caused. Here’s a look at three factors that can cause a weight plateau.
1. Doing the Same Exercises
One of the most common ways that a weight plateau develops is due to a lack of change in your current exercise habits. You may find something that produces drastic weight loss. While this type of exercise may initially shock your system, after a while your body becomes used to it. Because of this, your body is prepared for the exercise, and will begin to adapt, resulting in decreased weight and fat loss. In order to prevent your body from getting to used to a particular exercise, be sure to shake up your exercise routine every few weeks. You don’t necessarily need to completely revamp what you’re currently doing. However, small changes can make a big difference. If you’re currently walking on a treadmill for 30 minutes at 3.5 miles per hour, try changing your workout to 25 minutes at 4 miles per hour with a 5 percent incline. You’ll be amazed at how this small change can get your out of a weight plateau.
2. Eating the Same Foods
This one goes along with doing the same exercises. When trying to lose weight, people often create one or two specific menus that they rely on constantly. While these diets may be low in fat and calories, over time your body will realize what you’re feeding it. The body will begin to expect certain foods and calories, and won’t metabolize them as it once did. For best results, try to come up with at least seven to ten high quality daily menus, and alter them quite a bit.
3. Consuming the Same Number of Calories Despite a Weight Change
People often forget to alter their current caloric intake despite a weight change, and then are surprised when they are no longer losing weight. No matter if you have had a metabolic test to learn your current caloric requirements or are simply estimating them, it is important to obtain a new number every few weeks in order to respond to your body’s new requirements. While at 200 pounds you may require 2,000 calories, eating the same amount of food at 190 pounds may be too much for your body.