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The dreaded weight loss plateau has derailed many a motivated dieter. Seeing great progress in your weight loss journey only to be stopped dead in your tracks is discouraging, especially when you've continued the good habits that jump started your results. Unfortunately, the human body learns to become more efficient over time, so a plateau is usually the result of too much of a good thing. By shaking things up and being even more conscientious, you can kick your effort into high gear and overcome a plateau.
Assess your weight loss efforts. Some individuals lose weight by only making a few changes, such as cutting out soda and sweets or walking every night. As your body becomes stronger and less dependent on junk food, you'll notice that it becomes harder to lose weight where it was once easy. By assessing your weight loss efforts, you can see where to pick up the slack and improve your contribution to lose more weight than before.
Change your workout routine to include something new. The human body is so efficient that an activity that once torched calories for you slowly becomes less and less effective. Sometimes, adding a new type of workout is all that it takes. If you're a hardcore dance exercise lover, try adding a kickboxing workout. If you're a runner, give swimming a try.
Write down everything you eat in a diet journal. By being specific about serving sizes and calories, you can identify hidden traps that have you sabotaging your own efforts. For instance, you may love cream in your coffee, but those extra calories might be holding you back. Maybe a quick fast-food snack stop is putting you over your daily limit. By writing things down, it's on paper so you know what needs to change.
Add weightlifting to your regular exercise. Cardio exercise is great for burning calories, but it's not a complete method of exercise. When your cardio efforts start to slow, start building muscle to jump start a lazy metabolism and help you see other results -- such as better definition and lost inches -- if not a change on the scale.
Stick with your efforts. It's easy to let a temporary plateau tamper with your long-term success, but remember that weight loss is a journey. Going back to your old ways will only put you back at square one, so try and power through the plateau, knowing it's only a short-term delay on the way to your goals.