Why does your body plateau while exercising

Eight ways to overcome a weight plateau

Here are our eight tips on how to get over a weight plateau:

  1. If you've lost weight solely through diet, engaging in an exercise program can be an effective way to shed those last pounds. Even though diet and nutrition are extremely important in losing weight, regular exercise is also a major factor. Remember to always speak to your doctor first before starting an exercise program or fundamentally changing your current workload.
  2. Changes to your exercise routine are a great way to force your body to work harder than usual. You can achieve this, for example, by changing the duration, frequency and intensity of your training. Get out of your comfort zone and try new sports. Incorporate high-intensity activities into your training.
  3. Exercising too much can cause your body to slow down its burning of calories, making it harder to get past your weight plateau. If you exercise about three times a week, make sure you aren't overusing your muscles. If you exercise six days a week, make sure you are training different muscle groups. Also, make sure that you really stick to the recovery phases. Really take a break from exercise burnout and avoid the gym for a few days. Relax and give your muscles a rest. Alternatively, you can also do a little less intense sport such as yoga.
  4. Since muscle tissue is more metabolically active than fat, weight training is a fabulous way to burn excess calories. With regular muscle training such as weight lifting or gardening, you increase your chances of breaking the deadlock in losing weight.
  5. You probably know the importance of keeping track of your weight - maybe with the help of a smart scale. But you should also keep a food diary in which you record everything you eat and drink. This is a great way to make sure you aren't underestimating how much you're eating and inadvertently ruining your eating plan. Reducing caloric intake by 100 to 200 calories could help overcome the weight plateau. There are many lower-fat, lower-calorie alternatives that you can enjoy in lieu of high-calorie foods to get you through the final steps towards your goal.
  6. Incorporating lower-fat proteins like eggs, nuts, and meat into your diet is a fabulous way to build muscle and control weight. They take longer to digest and make you feel full longer, which results in your body burning more calories and making it easier for you to take care of your weight.
  7. Fruits and vegetables are low in calories and rich in nutrients. So the more you eat, the less likely it is that you will consume processed foods and unhealthy snacks in excess. More antioxidants, healthy minerals, phytochemicals and fiber, as well as fruits and vegetables are a good choice when it comes to overcoming a weight plateau. If you are unsure how to put together a healthy diet, consult a recognized nutritionist. They can help you create a nutrition plan that is perfectly tailored to your needs.
  8. And in conclusion (and perhaps in most cases) climbing a weight plateau is more of a mental than a physical affair. We spoke to Michael Daggett at FatDag.com who is a real life success story of fantastic weight loss and now works as a podcaster and motivational speaker. At our meeting we asked him about his findings on the subject. Here's what he told us:

“If you are stuck on a weight plateau, then this is the perfect opportunity to look at the whole thing from a higher-level perspective. It's time to take a step back and stop focusing on the number on the scales. Use this time to evaluate your overall development, and it will often become clear to you that you are getting more exercise, that you have changed your eating habits, and that you have developed a healthier lifestyle that you can carry on with. Often times you will find that your clothes fit you better and that you are more confident. When you can collectively see the positive effects of your efforts, you can better appreciate what you are really trying to achieve. Isn't the goal to get and stay healthier? And that is exactly what you do. Stay tuned, don't let the number on the scales stress you out and look forward to the further changes! "