Published:

09/06/2013 06:30pm

5 Tips For Pushing Through Plateaus

Have you ever hit a weight loss plateau? If you have, you know how frustrating it can be to stop losing weight even though you are putting in the same effort. The fact is most people hit at least one (usually more than one) plateau during their weight loss journey - it's normal. The main reason this happens is because the body burns fewer calories as it gets smaller. But, don't despair. This doesn't mean that you are destined to be overweight. What it does mean, however, is that you may need to re-evaluate and adjust your weight loss plan.

Use these tips to push through plateaus and keep moving toward your ultimate goal.

• Re-commit yourself. Hitting a plateau is often all it takes for some people to call it quits. They get frustrated, lose their motivation, and give up. Don't fall into this trap. Instead, think about why you started on the weight loss journey to begin with and choose to do whatever it takes get back on track. Remember, you absolutely have the capacity to lose weight; you just have to decide to do it. Once you've made that decision, you need to show up and do the work.

• Re-assess your habits. Get back to keeping detailed records. Make sure you haven't gotten careless about eating bigger portions on a regular basis. Overeating every once in a while isn't going to make much of a difference but doing it often will get in the way of weight loss.

• Limit empty calories. Foods such as soda, candy, cookies, cake, and fried foods are high in calories and low in nutrients - empty calories. Too many of these low-nutrient high calorie extras can add up fast and they will certainly stall your weight loss. Be on the lookout for empty calories.

• Rev up your exercise. Although you can lose weight without exercising, exercise can help you push through a plateau and get you to your goal weight more quickly. In addition to aerobic-type exercise, consider adding resistance or muscle-building exercises. Increasing your muscle mass will help you burn more calories.

• Be patient. Weight loss takes time and it can slow down as you get closer to your goal. You may feel stuck, but in fact still be losing weight - just not enough to register on the scale every day. Consider this - if you lose just a third of a pound each week, in a year you will be 17 pounds lighter! So, hang in there. The slow and steady approach will take you straight to your goal.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment