SparkPeople Breaking a Plateau Secrets Learn some of the secrets of success for Breaking a Plateau from SparkPeople members. SparkPeople Breaking a Plateau Secrets Change it Up My body had gotten used to my usual walks. 40 minutes a day, but the same old same old wasn't getting the same results. So I had to bite the bullet and go back to the gym. Since I've added just two workouts a week of higher intensity, I've been able to start the downward trend again. Sat, 15 Aug 2015 12:15:00 EST Brewed coffee refills I love specialty coffees when I go out with friends, or for a break at work. But they're all calorie laden, and they cost a lot too. But those specialty coffee places always have brewed coffee available with special treats you can add. For me, I like to dress mine up with a little soy milk, one packet of sugar, and either cinnamin or unsweetened chocolate powder. And if the place offers a discount for using one of their mugs, so much the better. Fri, 17 Apr 2015 16:02:00 EST Turn off teh TV I have decided to not watch TV during the summer months by disconnecting my TV. I am doing more walking & outside activities by not watching TV. This way I am hoping this will break the plateau I have been on for the past six weeks. Mon, 2 Jun 2014 08:49:00 EST Plateau or Unmotivated I've been on a plateau for months -- up and down the same 15-20 pounds. Tue, 20 May 2014 15:55:00 EST Kick start your metabolism with a short morning workout Break through a plateau by kick starting your metabolism in the morning with a short workout. After a frustrating plateau, I started riding the stationary bike in the morning for 15 mins, in addition to my regular workouts. Within days my weight started going down again. Plus, a 100 kcal workout every morning adds up to an extra full days workout by the end of the week. Fri, 21 Mar 2014 15:31:00 EST One day at a time I take baby steps walk one extra round around your kitchen.Pick the books and keep them after reading.Get up and change the channels.Take 10 deep breaths while waiting to pick kids from school. Sun, 26 Jan 2014 04:52:00 EST Start Fresh! Start Fresh! <em>249</em> Mon, 11 Nov 2013 06:33:00 EST Reduce your sodium intake Track and reduce your sodium to 1500. Add an extra cup or two of water. Try this for a week. Too much sodium in your diet could be making you retain. Sun, 22 Sep 2013 23:27:00 EST Patience Plateaus can feel like getting "stuck" but it may be your body is just resetting itself. Keep doing what you know you need to do and be patient. In time, you will move forward again, better than ever! Fri, 13 Sep 2013 10:32:00 EST crave busters No bread and no beef after lunch...this also cuts down on my cravings. Be aware of body's signals to keep it simple. When it's supper time stir fry veggies. <em>386</em> Tue, 13 Aug 2013 16:48:00 EST water Drink your water don't sip on it all day and THINK you are getting in enough. Also you may need to get in more than 64 oz a day to lose. I have to drink 120oz or more in a day to lose. It gets easy with time. I use to gag on it but now I don't mind so much.<br>Your body needs the water to flush out the fat cells and to function right. Did you know that you breath out over a cup of water a day. Fri, 12 Jul 2013 17:08:00 EST How I broke my Plateau I had been losing and gaining the same 2 lbs. for a couple of months.<br>I bought the Spark Solution book and started the program and I lost 3 lbs. the first 4 days and have kept it off.<br>I hope to lose another 2 lbs. this week.<br>I'd recommend trying this program to jump start your weight loss again!<br>Ask anyone who is trying the program and I'm sure they will tell you the same thing. <em>192</em> <em>55</em> <em>9</em> <br><br><br><br><br><br><br><br><br><br><b<BR>r><br><br> Thu, 4 Jul 2013 11:18:00 EST Start a New Program! When I hit my plateau, I signed up for the SparkPeople 5K running program. It involved 3 days per week of working up to jogging a 5K. It was a great program and I was incredibly excited to get to the end result! SparkPeople has a bunch of programs to try, so pick one and stick with it <em>364</em> Wed, 15 May 2013 07:49:00 EST Check your Calories, Weightloss & Fitness Goal Settings I was setting 2 month weight loss goals, but everytime as I neared the goal, the system aimed me toward maintenance and weightloss stopped. Once I changed over to my long term weight loss goal, that stopped. So be sure your settings are correct, because the system definitely works to maintain once you reach your goal!! Fri, 29 Mar 2013 16:27:00 EST Eat more to lose weight I hit a plateau for six weeks I stayed the same but I didn't lose either. I did two sessions on the treadmill morning and afternoon plus stair climbing. After a couple emails to the SP coach she asked my food intake which is 1200 calories. She told me to eat more and see what happens. Well, I felt sick after I ate, so I only increased my food intake by about 100 calories a day. But, quit my second treadmill workout in the afternoon. With that combination I am back to losing. Mon, 18 Mar 2013 16:49:00 EST Apple Cider Vinegar If I haven't been showing a weight loss for at least two to three weeks then I start making boiled cabbage, and eat a small bowl before lunch and dinner. I add a tablespoon or organic apple cider finger to the chopped cabbage. It seems to work every time! It could also be from changing my traditional green salad to something different that gets the weight moving again. So far it's been working! Mon, 25 Feb 2013 15:00:00 EST Change Your Routine I was in a plateau from June 2012 till about October 2012 - stuck between a 3lbs range! I was running almost every day all summer. I then got a new workout Wii game in October and wouldn't you know, my weight started to drop again! I was so into my running routine that I didn't change it up. My body got to used to it. I was basically maintaining. I wanted to continue to lose so I had to change my routine. I "always" try to change my routine every 4-8 weeks depending on how my body is feeling. Thu, 31 Jan 2013 09:23:00 EST Ditch the Scale As the unofficial queen of plateaus, I can tell you this: Ditch the Scale. Put it outside in the garage and leave it there for a few weeks. Switch up your routine somewhat. Do more weights, do less cardio or vice versa. Eat breakfast for dinner. Just do something different. Sun, 7 Oct 2012 14:30:00 EST Show Yourself How Far You've Come When I get stuck at a plateau, I try to find a new way to remind myself how far I've come and it inevitably helps me refocus and re-energize my efforts. <br>Here are some things I've done:<br>1. Fill a backpack with weights to match how much weight I've lost. Carry it around for a few minutes, and realize how much pressure I've taken off my body.<br>2. Over the course of a week (or more), walk a mile for every pound I've lost and track it.<br>3. Write my number on the bathroom mirror in lipst... Tue, 2 Oct 2012 20:26:00 EST Naps and sleep After coming home from work or errands - force yourself to take a 15-20 minute nap. The point is less sleeping and more putting your legs up and relaxing. Afterward you will have twice as much energy to do projects, and move faster. Later in the evening if you feel like snacking just go to bed. My body demands food when it is tired, and giving it a rest is a better way to add energy than sugar. <em>102</em> Tue, 25 Sep 2012 00:28:00 EST Increase your protein intake For women, increase your protein intake to 75 - 100 grams a day to break thru a plateau. I was eating in the low 60's and had been at a plateau for 2 months. I increased my protein intake to this level and started losing again. Tue, 11 Sep 2012 08:14:00 EST Make sure your mind is in touch with your body! If you're body is feeling strong and ready to jump off the plateau, but your brain keeps telling you otherwise or that you'll never lose the weight, then you won't. You must know that you can and you will or else you won't. <em>306</em> <em>386</em> Mon, 16 Jul 2012 15:48:00 EST Drink your fruits and vegetables I was on a five week plateau and tried everything to shake it off. It wasn't until I focused on nutrition, that the scale started to move. I met with a nutritionist and learned that the most efficient way to boost the nutrients is through drinking a smoothie every morning. After two weeks, I lost an additional 4.5 pounds! Tue, 5 Jun 2012 11:15:00 EST Switch It Up Switching up my workout routine helped me get through a plateau. Zumba was my favorite and only workout for a while. Then once I started adding strength training and different types of cardio, the pounds starting coming off again! Keep it fresh <em>306</em> Mon, 4 Jun 2012 20:44:00 EST FOCUS ON LIFE VS. SCALE My good friend was just diagnosed with cancer and well it put things in perspective. She is very fit and healthy, no one saw it coming. Life is short and stress only adds weight so enjoy the good stuff. We are so fortunate to be alive and well and to not have other issues. Think of things to be grateful and focus on your accomplishments rather than the setbacks or stagnant waters of a scale. Be positive, reflect on better weeks and focus on enjoying life to its fullest! Thu, 24 May 2012 22:03:00 EST Hit a plateau? Get Chia! Chia seeds are a complete source of dietary protein, providing all the essential amino acids. Chia causes a slow release of carbohydrates and the slow converting of carbohydrates into glucose (blood sugar) for energy. They help to control weight. Mixed with orange juice or tea, the gel-like seeds make a nutritious breakfast that leaves one feeling full & without hunger until noon. No kidding that I started eating chia 5 days ago and lost 5lbs effortlessly. I put them on my salad/cottage chee... Tue, 15 May 2012 09:52:00 EST Eat more! Double-check your nutrition. Turns out I wasn't eating enough to lose weight and so upping my cals to match my increased activity level let me get back on track! Mon, 7 May 2012 22:11:00 EST Analyze the data If you've been stuck at a certain weight for a period of time, take a look at your trackers for the last few weeks or months. Have you been "treating" yourself more than usual? Are your exercise minutes where they should be? Use the data from when you were losing weight to compare with what you're currently doing to if/how you've gone off track. And then tweak what you have to to start losing weight again. Sat, 5 May 2012 13:53:00 EST My secrets for 30 lbs off! <br>Now: I can see that my calves have grown.<br>Now: Eat whole grains<br>Now: Drink at least 8-10 cups H20<br>Now: Eat about a 2300 cal diet high in protein (100g)<br>Now: 35-55 min of exercise 5-6 times/wk.<br>Now: 4+ veg/friut per day.<br>WHAT IS WORKING FOR ME:<br>Asking, when and how will I exercise, get my protein, water, veggies/fruit this week? Blogging: It keeps me thinking about it. 5 minute U-challenges with various spriends keeps me focused.<br>See Then &Now and U-challenge blog... Fri, 27 Apr 2012 20:07:00 EST Break a Weight Plateau with Green Tea! When you are stuck in a plateau, drink four or more glasses of green tea a day with a squeeze of lemon or lime! Do not add sugar. If you must have a sweetener, add a little bit of honey! <br><br>The tea will detox your body, boost your metabolism, burn fat, increase exercise endurance and block fat absorption!<br><br>Adding green tea to your diet twice or more a week will improve your overall health and weight loss efforts!<br><br> Mon, 23 Apr 2012 10:37:00 EST Add More Intensity I get to a point where I am comfortable and do not push myself, I'm afraid to push harder because I do not think I can. When I do say, "it's time, just do it" I find that I can push beyond where I think I am. Just pushing myself that little bit more increases the intensity without making my workout longer but I still start to see losses again. Thu, 15 Mar 2012 12:18:00 EST More Protein, More Water I was tracking my calories & nutrients precisely & keeping them exactly at the recommended levels (C50%, F30%, P20%); I plateaued. Upping my exercise didn't get the scale moving, so I increased my protein a bit. While my caloric intake remained the same, the nutrients fell at 43.76%, F 27.37%, P28.87% & so did my weight. The next day I'd lost a full pound, as well as the following day (although I didn't keep my nutrients at the adjusted levels mentioned). Sat, 10 Mar 2012 09:26:00 EST Get outdoors! When the scale isn't budging and the workouts are becoming ho-hum, try getting some extra outdoor time - go hiking! Uneven terrain challenges your muscles in a new way and burns calories. You'll get your heart rate up and use ALL your muscles at the same time. Climbing up/down rocky hills really tones your legs, and forces you to use your arms as well. My mantra for taking each step up steep climbs? "Butt! Thighs! Butt! Thighs!" :) Try a trail that is safe for your fitness level. Thu, 19 Jan 2012 11:31:00 EST Fat Grams I was eating around 1200 calories a day and had lost weight, but was not losing anymore. Then a friend said the program she was on had them eat less than 20 grams of fat, with the same amount of calories. This did the trick! Sat, 24 Dec 2011 09:57:00 EST Play with the kids When I hit a plateau and was struggling to motivate myself, I started playing with my son. He invited me to play Wii sports with him and I had such a great time that since then we have been setting time aside for mom & Ja's play time. He is an active 11 year old and keeping up with him gets me going every single time. <em>198</em> Fri, 2 Dec 2011 11:17:00 EST 15 month plateau. I feel i have done every thing possible to get nearer to my goal. I track everything, weigh and measure. Walk a lot and do ST. I have all my numbers in check. Diabetes, BP and Cholesterol. This week I am trying to cut carbs, it has worked but it might be too soon to say. Pat in Maine. Sun, 20 Nov 2011 17:22:00 EST Plateaus can be a great thing! Are you frustrated because you're in a plateau? Don't be. Think about it: you're at a plateau at a new, improved weight. Your body is resetting its norm. If you want to break the plateau, this is the time to reevaluate your program. Consider strictly tracking your food and looking for patterns. How can you improve your nutrition? Try some new and different exercises to shake things up. Drink more water. Then, relax and give yourself some credit for all you've accomplished so far. <em>306</em... Fri, 21 Oct 2011 11:55:00 EST Shake up your workout! Once your body is accustomed to a particular workout, you become "too efficient." Trying a new exercise or joining a new class at the gym could be just what your body needs to break the plateau. And you could meet new friends or find a new passion at the same time :-) Tue, 11 Oct 2011 12:10:00 EST Fluids are the key Increasing fluids helped me get back to shedding lbs. Sat, 1 Oct 2011 19:03:00 EST consult a nutritionist I was stuck at the same weight for 4 months while remaining pretty consistent with my plan. I finally consulted a nutritionist at my fitness center. She measured my metabolism and gave me a plan to lose weight fast or faster. I chose fast and have begun to shed pounds again. Her diagnosis: fewer fat calories as a percentage of daily calories, and a total reduction of 100 calories/day overall. Thu, 29 Sep 2011 13:04:00 EST Check out what you drink I track all my food and exercise... I eat in range but I am no longer loosing... I have neve been good at drinking water but now that I am stuck, I will try to track my water! and stop the craving too! A secret: that work for me, check out what you drink! Cut on coffee creamer, sugar, coffee syrup, soda and juice! Fri, 26 Aug 2011 18:59:00 EST Don't jack up a Mani! snacking can be my downfall... not hungry needing to snack snacking... mindless snacking. So I paint my nails. I can't eat with wet fingernails! <em>211</em> Fri, 26 Aug 2011 12:43:00 EST Check your nutrients I've hit a plateau, and after going back and looking at my food tracker, I realized I usually overeat calories in general, but almost never hit my minimum protein. Yesterday I made a point out of having a good serving of protein and fiber with every meal, and I wasn't nearly as hungry throughout the day. I don't know yet if this will be enough to jumpstart my scale, but make sure your daily intake is balanced! Sat, 20 Aug 2011 22:01:00 EST Visualize a Staircase Whenever I hit a plateau and feel discouraged, I visualize walking down a staircase...but not an ordinary one. The typical staircase has treads (the horizontal flat 'steps' where you place your feet) and risers (the vertical pieces that support the risers) all level and plumb. But losing weight is like descending an uneven staircase. Some treads are long & wide & seem endless. That's the plateau. Just keep moving forward and you'll go down. Instead of one day at a time, it's one step at a tim... Fri, 5 Aug 2011 03:09:00 EST Add just a minute more When you find yourself at a crossroads, just add a minute more on the treadmill, or just one more rep to your strength, or just one minute of jumping jacks at commercial breaks. It all adds up eventually and gives you an extra calorie burn to shed those stubborn pounds! <em>306</em> Thu, 4 Aug 2011 01:29:00 EST Let it Go! So you've plateaud. So what! Just let it go and keep working hard. Eat right, exercise, and ignore the scale! Just because the numbers don't budge doesn't mean you aren't already a success for putting in the hard work! Wed, 20 Jul 2011 09:54:00 EST Take out the tape measure Sometimes I go for a week or so without losing any weight even though I've been eating sensibly and exercising. I get a little frustrated and then remember to take out the measuring tape. I usually find that I've lost an inch or so from my waist which inspires me to workout even more. Thu, 14 Jul 2011 21:32:00 EST No real secrets; just back to basics and careful tracking There is no "secret" to losing weight with SP. SP isn't a diet, it's a weight management program which gives you the information and the tools you need to change the way you eat, cook and exercise, while supporting you every step of the way. I found SP purely by chance, through a reference in a magazine article. I've lost 17 lbs. so far and plan to lose at least another 13, then learn to maintain that weight loss for the rest of my life. <em>88</em> Wed, 13 Jul 2011 14:39:00 EST Change It Up! I change my exercise routine, doing different strength exercises or taking a new cardio class. <br>Also, a free day or two. Not sure what it is about it, but adding a few "treats" on those days seems to get me through. It may just be mental, but if it gets me through I'll do it! Mon, 11 Jul 2011 14:51:00 EST Pig out When eating super clean and exercising regularly, I found I had hit a plateau. A friend of mine suggested pigging out for 1-2 days - eating anything I wanted, then going back to eating clean the next day. This would shock the metabolism and more than likely get things headed in the right direction again. The key is to make this part of your plan (eg. "tomorrow and the next day, I will eat whatever I want") not "well I ate bad today so I'll use that as my 'plateau pig out' session". Sun, 10 Jul 2011 12:04:00 EST Your Can Break That Plateau 3 pieces fruit for breakfast<br>For Lunch<br>Half a cucumber, 10 Grape tomatoes<br>3 cups green salad with just a squeeze of lemon<br>1 1/2 cups broth<br>For Dinner<br>2 servings cooked veggies like broccoli, cabbage, califlower<br>2 Gortons Grilled Fish Filets or Tomato stuffed with tuna or<br>2 chicken legs without the skin<br>Snack<br>1 40 calorie fudgsicle Fri, 8 Jul 2011 13:35:00 EST Pay Attention Typically a plateau for me happens when life gets so busy I quit paying attention, neglect counting calories and don't exercise intentionally. During this time, I often don't eat ENOUGH for my body to burn additional calories and so it holds tight to the calories I already have. This is when I do what I can to survive the stress and then hop back on the wagon, counting my calories and working out intentionally. As I begin to pay attention and shake it up a bit, the pounds start shedding off. Sat, 2 Jul 2011 14:21:00 EST plateau My down fall is the stops and start of weight loss, even when I do my very best! The only secret is that I have to continue, one day at a time! Fri, 1 Jul 2011 11:49:00 EST Don't give up.... keep pushing through it, continue to eat right, exercise and do the things you were doing before you plateau. This to will pass and you will be proud you stayed on track to get through it! Sun, 26 Jun 2011 08:50:00 EST I didn't want to admit it, but... The only way for me to break that plateau was to DO MORE at a HIGHER INTENSITY! I was stuck for months and couldn't figure it out. I was walking at least 6 days a week and doing aerobics 3 times a week for a pretty good work out. Eating well within my Spark limits too, and changing up my routine--the order, the level, and so on! But I could not make progress. <br>Finally, I added two more days at the gym---one a pilates class and the other a pretty intense Zumba class. Now I can see the progr... Fri, 24 Jun 2011 17:15:00 EST FREE DAY! When I've hit a plateau -- I take a FREE day. I only eat three evenly spaced meals -- but I eat what I really want.<br>Yes, it can go over calories, carbs, fat... but it serves as a wake-up call to your body. It shakes things up. Fri, 24 Jun 2011 10:55:00 EST Reset Your Calorie Goals If you have lost weight (especially a significant amount) consider reassessing your goals(on the sparkpeople start page) and see if you need to have your calorie ranges adjusted. Even if you just open the weight goals and let it reset your calorie ranges based on your current weight. As people loose weight then then require less calories. Fri, 24 Jun 2011 02:41:00 EST sometimes you just gotta get mad Eating right takes a lot of planning and hard word. If it were easy, everyone would be skinny. Thu, 23 Jun 2011 01:22:00 EST Calorie trick to losing 1 lb per week When I got home for the summer I immediately lost 5lbs because I wasn't surrounded by cafeteria food and lack of activity. Regularly going to the gym helped me drop another 5lbs. Then I plateaued for a few weeks. I found that really pushing myself to a range of burning 500-700 calories EVERY TIME I worked out would increase my overall weekly calorie burn output. Since I try to work out 5x/wk I now burn approx 3500 Cal/wk. according to that is a standard amount/rule of thumb. Wed, 22 Jun 2011 19:49:00 EST Measure Everything If you've hit a Plateau Measure Everything! You may be suprised how much less, or more food you should be eatting for one serving! Wed, 22 Jun 2011 08:12:00 EST Atkins Diet The Atkins diet really helped me get out of a big plateau i was stuck in for a long time. It was hard to stick by at first but it's really great for those who love meat and salads :) It's just a very low carb diet where you are allowed to eat up to 20 carbs a day which come from fruit and veg. I lost about 16 pounds in the first two weeks during phase one of the diet and this really motivated me aswell to keep up the work. I think this is a great way to break a plateau :) Fri, 17 Jun 2011 05:50:00 EST Try a challenge to jumpstart your enthusiasm I joined two SparkPeople exercise challenge teams which really jumpstarted my calorie burn AND gave me new enthusiasm to reach my goals. Jumping jacks, short walks and other 10 minute or less excercise throughout the day has worked wonders. Sun, 12 Jun 2011 18:11:00 EST Be Willing to Look Outside the Box Sometimes we need to look outside our current frame of reference to find the answers. Keep researching reading and hopefully you will stumble upon the right combination that will lead to a healthier you! Thu, 9 Jun 2011 22:29:00 EST Do it Differently I promise...I promise....Just do it differently...even reversing the order of the exercise has impact. Add something totally different like hula hoop or jumping jacks to your routine. Tue, 31 May 2011 23:04:00 EST Change it up! Sometimes when I ht plateau its because I'm not eating enough or eating the same things and exercising the same. My body adjusts I have to change it up. DIfferent calories (sometimes a higher calorie day followed by a lower calorie day) or different exercises. Gotta keep my body guessing!!!! Tue, 31 May 2011 19:59:00 EST Back to Basics I just found that just getting back to the basics helps break that plateau. Track all food intake, Track all exercise activity, drink my water, stay plugged into Spark People. Fri, 27 May 2011 12:39:00 EST Meal replacement When i think I hit a plateau, I replace 2 meals a day with a high protein shake like Adkins. helps take the edge off and I think bust the plateau. Tue, 24 May 2011 16:24:00 EST Tips from Jillian Michaels Just read some great tips here:<BR>ialist/dealing-with-weight-loss-platea<BR>us.aspx Mon, 23 May 2011 23:45:00 EST Look Back Re-read your blog or journal to see what you did in the beginning to get going again. Look back at before and now pics to see the progress you've made. Mon, 23 May 2011 10:06:00 EST Including Nuts and Olive Oil in your diet I've been on a plateau ever since I started this journey 3 months ago (I just didn't know it until now), I lost some weight but I struggled. I was on a strict 1200-1300 cal a day with very low sugar or fats and I was barley losing a pound a week and then I would gain it back again.<br><br>Well that has all changed in the last two weeks alone I have lost 8 pounds!!!! just by including peanuts, walnuts and olive oil into my diet on a daily basis. My calorie intake is now 1200-1500 calories. <em... Thu, 19 May 2011 17:41:00 EST Soda One way I broke my plateau was to lower salt intake and that meant giving up Diet Coke! Tue, 17 May 2011 10:09:00 EST Count sugar grams Stay within your calorie range, but also keep your sugar grams below 25 grams for the day. It works for me every time! There are lots of carbs out there which are low in sugar (beans, berries, weight control Oatmeal). I use the Notes feature to keep up with the sugar grams that I consumed each meal. Fri, 13 May 2011 11:46:00 EST Itty Bitty but Many Meals Baby plate=just enough to fill ya up.<br>No less than 6 meals a day=an energized and healthy body.<br>Have many tiny snacks on hand=saving money<br>Plates w/sections on them=clean food.<br>Colorful food=happiness when you eat it<br>Fresh Food=Full of healthiness<br>Nuts=fullness<br>Lean meat n Cheese=No Mayo<br>baggies/resealable containers=easier to hold and saves money<br><br>These are just a few tips on how I past my plateau with eatin' so the weight is leaving now. Wed, 11 May 2011 11:02:00 EST Persistence Pays Off Since November the interruptions in the journey have happened regularly. Still, I always get back on the wagon. I've only lost 3 pounds, but I'm still down. 8~)<br><br>PERSISTENCE WINS<br> <em>306</em> Sun, 8 May 2011 13:04:00 EST Be regular If you are not regular you may not lose weight. I think the toxins prevent it, so always see you are eat fiber, drink more water Tue, 3 May 2011 06:47:00 EST Doing things that are hard for me. More then weight plateau are overcoming fears and allowing my self to Learn new things....LOL Figuring out how to use my heart rate monitor and watch were frustrating me to no's now second nature....feels so good to use it with ease and record all my state....little things just tickle me to death... <em>224</em> Sat, 30 Apr 2011 07:06:00 EST Plateau I don't have any specific way to break a plateau. I keep hitting them every couple of pounds. Its very frusterating!! But there is one thing I keep in mind. (I'm gonna clean up the phrase a little) When you are going thru the hard part, keep going. It will break eventually. Fri, 22 Apr 2011 14:52:00 EST how i break a plateau change up my days to strength train and cardio then i change the whole thing <em>104</em> Tue, 19 Apr 2011 23:49:00 EST A plateau is GREAT! A plateau is the time to look back at your accomplishments and the things you need to improve. By re-evaluating these two categories you should have enough NEW information AND ideas to change your goals! Exercise is like education. . . you can only read the same book so many times and continue to learn something new! Be excited to start a "NEW BOOK" Mon, 18 Apr 2011 17:39:00 EST drinking Green tea burns 30% more kcal through the day Drinking a cup of unsweetened green tea will help your metabolism speed up and allow your body to burn 30% more calories throughout the day - not only that but its great in a detox too!!! <em>106</em> Mon, 18 Apr 2011 07:48:00 EST Breaking a Plateau Years ago I learned this secret. Drink a warm glass of water with lemon juice in it. Believe it or not, it has always helped me. Sun, 17 Apr 2011 02:34:00 EST Do Something unusual tomorrow. Just try it. Do something unusual tomorrow. Sat, 16 Apr 2011 09:28:00 EST Increase The Weights, Increase The Intensity, Lower the Scale! I hit a plateau for 3 weeks straight. It was frustrating and discouraging, but I decided to increase the amount of intensity during my cardio, and increase the amount of reps/weight for my weights. For my cardio, I would do longer spurts of high intensity than before, and occasionally add an extra 5-10 minutes to my total cardio time. It was very exhausting, and I started to wonder if it was worth it! At last, I lost three pounds! And I look forward to losing more! <em>315</em> Wed, 13 Apr 2011 23:46:00 EST Don't sell yourself short You can do more than you ever dreamed possible. Don't listen to what you think you do, but dare to dream and try something difficult. Attack your goal one step at a time, and the day will come when you will be amazed as to what you can accomplish. Sat, 26 Mar 2011 18:19:00 EST Regularity helps When I am stagnant for a while, one of the first things I consider is how long it has been since I had a good bowel movement. It may seem strange but your regularity says a lot about your diet and water intake. To get things moving I first take a ColonMax (best at bedtime, one pill over a three night period). I then increase my water intake by a third. If you drink 8 glasses a day, drink 10 for three days in a row. Lastly, stop eating all those fiber bars and oatmeals(just for these thre... Sat, 19 Mar 2011 12:27:00 EST change up in category of foods When hit a plateau, I change up the food groups I was using. Eating a little more carbs and vegetables versus protein. My body apparently was recognizing a routine, and the change up kicked in. Losing slow and steady. Thu, 17 Mar 2011 07:54:00 EST Persistence For me, the period from Nov to March saw little change. Mostly it was an up and down period influenced by holidays and special events that sent extra calories my way. But, I kept my goal in front of me and kept coming back to my program. Yesterday I hit a new lowest low in the scale!<br><br> <em>104</em> Wed, 16 Mar 2011 12:41:00 EST Hitting a Plateau I have learned over the last few months, plateau occur all the time. I recently hit one for two weeks, frustration was building, disappointment was starting, but I knew I could not stop. I set a goal and I was going to finish it no matter what. I shook things up a bit, adjusted work out, up my calorie intake, and slowly have been eating foods that I had completely eliminated from my diet. Today I realized I had lost three pounds from changing things up a bit. DON'T GIVE UP!!!!!!!!! Tue, 15 Mar 2011 12:23:00 EST Eating too little, increase your calories I got stuck at a plateau for over four weeks, but my workouts were intense. SparkPeople upped my calories, but I wasn't sure it was right, so I didn't change at first. I was stuck for a couple more weeks. I decided to "trust" this site and learn from it. Since I upped my calories two weeks ago, I've lost four pounds. They really do know what they are talking about. :) Tue, 15 Mar 2011 11:34:00 EST Getting a reality check Run SparkPeople Reports such as "Calories & Nutrients over time" and "Calorie Differential Over Time" for a reality check. <br><br> Looking at those graphs today really highlighted for me why my weight loss is so very, very slow.<br> <em>134</em> Mon, 14 Mar 2011 14:56:00 EST 5 More Minutes I read on Dr OZ website that just adding 5 minutes a day to your workout can break a plateau - I'm going to try it <em>311</em> Fri, 11 Mar 2011 14:54:00 EST Increase intensity Change what you are doing. I like to eat, so I exercise more to make up for it. As soon as I am not struggling to finish my exercises I increase the intensity, more speed and incline on treadmill, more reps of bodyweight exercises. If it gets easy you're not really exercising. Sun, 6 Mar 2011 13:06:00 EST Count Everything You Eat I was "stuck" at 149. After I started putting in EVERYTHING I ate I started to lose weight. <em>40</em> <em>241</em> Fri, 4 Mar 2011 12:18:00 EST Just stay with it I find there is nothing special that is needed. Also, for me, keeping the same weight after a weight loss of a couple of pounds counts as success. Anything other than gaining it back again. I always think my body needs to adapt to a new level. After a while there will suddenly be a new slide, loss of 4-5 pounds, then the challenge is to keep that sudden weight loss real. Tue, 1 Mar 2011 17:20:00 EST when you hit a plateau what to do When you hit a plateau and don't know what you're doing wrong. Don't berate yourself. I have hit a plateau. A three week one. Right after my surgery I stayed the same for two weeks. I was 338 for 3 weeks straight. How did I get past it? I seen a dietitian who told me to cut back my strength training and cardio. Also to do low carb. I now 3 lbs a week every week. Here is what I suggest you do. When you hit one; evaluate what you are doing. Everything from eating to exercise. Switch up your wor... Fri, 25 Feb 2011 13:23:00 EST Skip the Cheese Have the same sandwich, just skip the cheese and save yourself at least 100 calories! Thu, 24 Feb 2011 09:58:00 EST Plateau Buster! Make changes to your workout routine every few weeks. Little changes will matter: 3 sets of 10 rather than 2 sets of 12; speed it up; slow it down; circuit train; lighter weight for 15 sets of 5; the list is endless. Try each new routine for 2-4 weeks and switch it up. Your body won't get used to it and will be less likely to plateau! Sun, 20 Feb 2011 15:49:00 EST One Free Day I allow myself one free day during the week. My free day is Sunday. I can eat something sweet. This keeps me from eating a desert everyday if I know I can have one once a week. Sometimes it is the good stuff like dark chocolate. Thu, 10 Feb 2011 18:48:00 EST 4.6 Pound Loss -- finally! I had been at the same weight for weeks, then we had a "tight" week money-wise! I was out of so many foods, so I went 4 days with no sugar, no tea, and just the bare amount I could afford. I think I "shocked" my system, and finally broke through that plateau! Wed, 9 Feb 2011 23:09:00 EST Alternating Calories When you hit a plateau it can be very frustrating but this tip should kick start your body back on the weightloss journey. By alternating a low calorie day (ie 1200 cals) and a high calorie day (1500 cals) (for myself) you jump start your body into action again. This action tricks your body back into thinking it can burn the calories instead of hang on to them and keeps your body from thinking it is in starvation mode. Tue, 8 Feb 2011 12:45:00 EST Breaking the Plateau Be honest, be accountable and be forgiving! Tue, 8 Feb 2011 12:10:00 EST Cheat I know that sounds bad but what has worked for me was that if I start to have problems I would eat a little more then usual. For example, I stay within my portion sizes everyday but when I start to not lose I will eat a little more and the next day kick it back into high gear and I lose what I have gained plus some. So I break through the plateau. I still work out the same amount of time while I eat a little more. Don't go crazy though. Fri, 4 Feb 2011 22:07:00 EST more out =more in i have found i dont eat enough to lose weight so my mom who also is battling weight hates when i can sit and eat everything including junk food and then the next week i lost 5 lbs <em>4</em> lol cake and brownies go to her waist and make mine smaller.... over 50 lbs lost from last year (including 20 lbs baby weight) Wed, 2 Feb 2011 07:33:00 EST Bustin' it! Hadn't lost a pound in months....started a SP challenge, and bootcamp....strength training and cardio daily(5 days at least)....and voila, down 5 pounds--here's to the next 5!<br><br>Cathimommy Mon, 31 Jan 2011 09:46:00 EST Change it up to switch it up Every 6 weeks, I try a new strength training workout. I collect ones that look interesting/fun and put them in my workout binder. That way my muscles don't get "bored" and stop challenging them selves. And, of course, it keeps my mind from getting bored, too :) Tue, 25 Jan 2011 22:44:00 EST eatlessmovemore <em>43</em> Sun, 23 Jan 2011 14:46:00 EST I jut broke through my plateau by using a combinaton of tools. I was on a 4 month plateau where the scale would not budge. This week I did a few things that seemed to work for my sluggish body<br>1) Worked out in the morning for an hour before breakfast<br>(interval training switching every 20 minutes between bootcamp style wo<br>2) Tracked all my meals (portioned my meals<br>3) Ate a lot of whole foods this week (fresh fruit, yogurt, honey, eggs, lentil soup, salads)<br>4) Cut back on carbs(I limited my bread or pasta in take to two meals in the day ins... Sat, 22 Jan 2011 05:33:00 EST Donate Blood - Could help you and others at the same time! This sounds crazy but it worked for me. <br>If you're stuck at a spot in your dieting that just doesn't want to give no matter what you do, try donating at your local blood bank. I did that two different times one year and each time I donated it seemed to bump my body into high gear for a while. <br>Don't get me wrong I am not advocating constant blood donations but if you are trying to break a slump in loss why not try it? It could help you and many others in the process Tue, 18 Jan 2011 16:45:00 EST Do Something New! I try to do something new every week. This could include a new exercise machine or class, a new recipe, or even try to find a new Spark team. Adding in something new helps me to stay motivated and interested! Mon, 17 Jan 2011 19:21:00 EST let that stress GO scrutinize menus all items during the plateau, i was 8 weeks. change up but still keep carbs & calories at your level, every other day eat slightly over. 12 g carb & 1200 cal add 3 g carbs & 300 cal. choose good foods,NOCANDY/ DRIED FRUITS ie example. but you could add 1/4 c, whole grains , some extra lean protein. change your exercise routine, it is important to REST and SLEEP. not easy- but repairs have to be made while weight loss occurs. stress bust, breathing walking, laughing,med... Fri, 14 Jan 2011 18:34:00 EST Get lighter? Push harder! If you've already lost some weight but hit a plateau, you might have to work a little harder. The heavier you are, the more calories you burn in a workout. That means once you're lighter, you can do the same workout and burn fewer calories. To break a plateau, go a little longer, add something, or switch to a more vigorous exercise. You can do it! Thu, 13 Jan 2011 17:52:00 EST Holiday Plateau Is freaking out because I don't feel like I'll ever get over this plateau that started before the Holidays! Wed, 5 Jan 2011 10:52:00 EST Less Calories at night I always have been able to break through a plateau when I eat less at night for a few days. Nothing drastic, but something simple such as cutting back the amount of carbs at night(or switching the cals so that the lunch and early snack are a bit more heavier and dinner is a bit more light). This does the trick all the time but might be a bit difficult. It will help break through a plateau though and has helped me maintain my weight loss of 80 lbs. Hopefully I will remember this for my plateau... Sun, 2 Jan 2011 20:46:00 EST It worked for me Mix it up. Eat high on your caloric range one day, low on the range another day. Vary your exercise routine. Get in at LEAST 30 minutes of cardio daily. Be sure to do strength exercises at LEAST 3 times per week & mix them up too. Don't let your body get accustomed to what you do. You have to confuse it to keep you metabolism moving. Mix it up & SPARK ON! Sun, 2 Jan 2011 09:23:00 EST eat a little more If you are stuck eat a little more than normal for a week. Spluge treat yourself to all the stuff you normally want, but make sure after that week you get right back on track. Also, make sure you do not quit excersising during this time though. Sat, 1 Jan 2011 22:10:00 EST Sometimes we just can't help it! Plateau's are part of healthy and normal weight loss...chart your weight loss and make small changes in anticipation of them. Sometimes it's just avoiding salt, sugar or even something as simple as just drinking a little extra water...point is, it is normal, it is healthy and it is part of your weight loss journey! The more you chart, and in turn learn to anticipate them, the easier it is to overcome the may be a matter of weeks or a month BUT it does pass...stay positive!!! Sat, 1 Jan 2011 03:10:00 EST fasting By drinking lots of water and diluted juice when at home once a week has helped with inch loss. Fri, 24 Dec 2010 10:12:00 EST Confusing my metabolism! I am using calorie cycling and really mixing up my workouts to prevent the dreaded plateau. I bounce between high calorie days (2000), medium (1500) and light(1000). I constantly switch up my workouts so my body does not get used to any routines and stops responding. This is easy to do as I have over 40 fitness DVDs. So far so good! Sun, 19 Dec 2010 16:06:00 EST Create a Personal Challenge & Be Accountable Establish 3 - 5 things that you will do differently for one week and then hold yourself accountable by blogging regularly about how well you did achieving those objectives. Include food, exercise, sleep or other categories. It works!! Fri, 17 Dec 2010 22:51:00 EST Match Your Spark Points It occurred to me one day that if I earned as many Fitness Minutes Points as I do SparksPoints, I would surely not be stuck on this weightloss plateau. <br><br>So here's the challenge I issued myself and my Spark teammates: <br><br>1. Post your SparkPoints from yesterday (we are generally still in the process of 'earning' when we come here to post). <br><br>2. Try to match or exceed the number of Fitness Minutes for today. <br><br>I did this for a week and lost 2 #s. BTW, no fair skimping on ... Wed, 15 Dec 2010 20:17:00 EST going one more up. If you realize you have broken the plateau think what you can add or change to your workout eating habits, etc... Wed, 15 Dec 2010 15:23:00 EST TRYING SCALE STILL IS NOT BUDGING Sat, 11 Dec 2010 23:52:00 EST Out of the box When you hit those plateau's do something out of the box. Meaning do some form of exercise that you have not done in the past. Something brand new can be exciting and surprising finding out you like something you didn't think you would. Remember you are not locked into it. Your body can become confused therefore causing your body to change its storage ideas and breaking the plateau! Fri, 10 Dec 2010 00:22:00 EST Getting over the hump Biggest secret is not a secret-Don't give up! Wed, 8 Dec 2010 23:49:00 EST Take a long hard look Use the plateau to take a long, hard look at your exercise routine and your nutrition.<br><br>Are you skipping workouts? Make sure you're getting you're doing your workout's as planned.<br><br>Have the workouts become easier for you to do? Increase the intensity, by increasing the speed or resistance on cardio machine so that you are working harder.<br><br>Are you sticking to your eating plan? A couple of extra "treats" a week may be enough to stop fat loss.<br><br> Thu, 2 Dec 2010 08:12:00 EST STILL TRYIN TO LOSE BEEN STAYIN AT THE SAME WEIGHT FOR A VERY LONG TIME. <em>39</em> Wed, 1 Dec 2010 19:58:00 EST Plateau Broken! What I did to break my plateau is switch up my weight training routine. I was doing moderate weight, moderate reps. Because I already am very muscular and don't want to build any more muscle, I switched to low weight, high (20) reps done VERY SLOWLY! (5 counts each way) Try it. <em>211</em> Mon, 29 Nov 2010 11:42:00 EST Treat yourself i have found that when I hit a plateau for 5 days or more I treat myself to a special meal that I just love and have not had for a while. Than I go right back on my diet and drink lots of x-tra water for the next few day. It seen this gets my system back into diet more I start to loose weight again. Wed, 24 Nov 2010 20:06:00 EST Read the great SP articles to break a plateau! I hit a plateau after being with SP for 3.5 months. I joined in July. I found three wonderful articles right here in SP to help break the plateau. I would recommend reading all of them to get the complete benefit. I did and now I have set new goals for the next 4 months. <em>244</em> Fri, 19 Nov 2010 11:12:00 EST Track! Track everything. From food and exercise to water. Make sure that you are eating all your calories, amend your goal exercise minutes so that you are actually eating enough. Take a look on the Spark Teams, there are plenty of people who are going / or who have gone through the same, or similar things, who will have lots of advice and encouragement. Thu, 18 Nov 2010 13:55:00 EST PERSISTENCE Yep, good old persistence, don't give up. You know the formula. Eat few calories than you burn each day. So tweek those two in the right ways and give TIME a chance to work.<br><br>I'd add, watch out for those Carbs! Tue, 16 Nov 2010 19:24:00 EST calorie cycling sometimes all it takes to break a plateau is adding more cals one day, then taking away the same amout you went up the next..and going back to normal day 3 Mon, 15 Nov 2010 09:45:00 EST 5 lbs down wooopie!! 1-1/2 hours of exercise everyday for the last 12 days. Journaling everything I ate. Trying to drink a lot of water. 2 haystacks for a treat everyday! (melted dark chocolate and fiber one...yummy!!) Fri, 12 Nov 2010 07:19:00 EST ready tostart fresh ready to start Thu, 11 Nov 2010 17:00:00 EST Keep Your Body Guessing! I switch up my workout routine EVERY time I work out. I swim 3 days a week, but each session is a different amount of laps and different ways of swimming (legs/arms only, breast stroke, back stroke, etc.) I also go to the gym 3 days a week. I do different types of cardio each time (20 minutes at the beginning, weights, 10 minutes at the end), and also Monday and Friday are my "Leg" days and Wednesday is my "Arms" day.<br><br> I haven't gotten stuck on a plateau yet, and it makes the workouts ... Wed, 3 Nov 2010 12:40:00 EST making and breaking habits I read somewhere once that it takes 30 days to make a habit but only one day to break it. (EX: if you exercise everyday for 30 days, it becomes a habit, but it only takes 1 day to say "not today" to break your streak, causeing you to have to start the 30 days all over. Same goes with eating habits, if you are eating healthy, it only takes one day to throw you off and put you back into bad habits.) Stay focused and things will come easier. Wed, 3 Nov 2010 11:48:00 EST How to go back in track To break the plateau is easy but not pleasant that day I only drink, water, hot tea, and only one protein shake the next day I ate light breakfast fruit and fiber and for lunch only green salad and for dinner a protein shake and I exercise 20 minutes more a day the third day I have the same but small amounts that day. Mon, 1 Nov 2010 23:40:00 EST One Pound - Forget Two!!!!! I've decided starting November 1st (that's tomorrow!!) For one whole month, I'm starting Sunday Morning: "Just one pound this week! I am going to say goodbye to one pound this week!" I'm not worrying about two pounds or any more than that! I will weigh in on Saturday morning, will allow myself the remainder of that day to "enjoy" the results -good or bad- for that week, but come Sunday, it will be "nose-to-the-grindstone" time!! Will keep you posted if this is a good secret or not!!!! Sun, 31 Oct 2010 10:29:00 EST breaking my plateaus i realized that working out when i dont feel like it, or working just as hard or harder on a lazy day is when i see the most results when i would usually start to plateau from boredom.. Tue, 26 Oct 2010 19:19:00 EST Change Something! Change something! Eat at a different calorie range, eat different combinations of foods. Change the intensity of how you exercise. Change the exercise. If you walk, jog for 15 seconds then walk 1 minute. If you run at a certain speed, increase the speed for 15 second intervals. Use the incline on the treadmill for 15 second intervals. If you like exercise DVDs, then buy a new one. Change is good. The definition of insanity is doing the same thing over and over and expecting different results. Sat, 23 Oct 2010 21:47:00 EST Getting your addiction out of the house While grocery shopping last week, I asked John if it was OK not to buy PB. He said yes. I have already lost 2 pounds. I kept gaining weight because I ate so much PB. If it is in the house, I'll eat it and lots of it. It calls my name. <em>211</em> Sat, 23 Oct 2010 00:41:00 EST How I Broke My Plateau I added a stretch and toner class to my strength program and decreased my calorie range by 100 calories on either ends (high and low). That kicked started my weight loss again, and I lost 3 pounds in one week after going 3 weeks without losing a pound! Fri, 22 Oct 2010 23:04:00 EST Put on Old Jeans Most people have kept at least one piece of clothing from their "old" self. Try on that piece of clothing and marvel at all the places that it is baggy where it used to be tight. I also like to remember that I thought I looked good in this piece of clothing? Look where I am now! That usually gives me the oomph to up my cardio and shock my body. Fri, 22 Oct 2010 17:59:00 EST Breaking A Plateau When hit a Plateau I increase my walking by 10/15 minutes, eat fresh Pineapple as it is natural diuretic and I stay off the scale for 2 weeks. I do this because it is very discouraging not to see a weigh loss when you are working hard.<br> <em>246</em> Thu, 21 Oct 2010 09:15:00 EST Breaking a Plateau As you go along you will hit a plateau and just know it's going to happen. I stayed with one 3 weeks and it does end. Perservance. In James it talks about the joy you get from perservering. Wed, 20 Oct 2010 19:36:00 EST Positive Thoughts When you look in the mirror think positive things. The more you think about yourself positively the better you will feel mentally and the more you will just want to get up and do things without having to make yourself! Mon, 18 Oct 2010 11:31:00 EST I lost 6 lbs lost 8 pounds Sat, 16 Oct 2010 22:32:00 EST Take an Inventory Really ask yourself: am I distracted during a workout? Am I snacking when I walk in the door? Am I picking at leftovers after dinner? Am I managing my stress? Sat, 16 Oct 2010 20:57:00 EST Don't stop believing Don't give up on yourself. Keep on believing and working toward the changes. Find one small thing to change, it may be the key to moving forward. Just keep believing in yourself, you will get there. Thu, 14 Oct 2010 09:13:00 EST USING SPARK TO BREAK A PLATEAU <em>319</em> Wed, 13 Oct 2010 06:05:00 EST 1st Plateau Broken! I hit my first plateau after the first 15 pounds. I reassessed my calorie intake and my exercise routine. I adjusted my calories down about 100 to 200 per day. I added resistance training, and upped the mileage per week that I was walking by a half of a mile for my long walk, which is once to twice a week. <em>311</em> Tue, 12 Oct 2010 19:25:00 EST find something small to change When I hit a plateau I look for something small I can take out of my diet (change my salad dressing choice at lunch, eat a tiny bit less of something) and add a tiny bit more to my workouts (run one more block, do some jumping jacks). After a few days of doing this i'm back on track! Mon, 11 Oct 2010 17:00:00 EST Mixing it up When I hit a plateau, I mix up my diet a little. If I hit a plateau, even though I feel guilty, I will "go over" on my calories for a couple of days and then start back on my regimine. It takes a day or two but then the pounds start coming off again. Sun, 10 Oct 2010 00:57:00 EST Breadfast Eating Breakfast starts my day off right. Fri, 8 Oct 2010 12:27:00 EST Intentional plateuing I realize this may be a little controversial. I don't think I would recommend this for everyone, but it's something to consider, and it has worked for me. About every 6-8 weeks, intentionally go into plateau mode for a week or two. Meaning: stick to your current eating pattern/strategy, and not necessarily stop exercise/activity, but cut back on intensity for that 1-2 week period. I wasn't losing weight, but neither was I gaining, and I'm ok with that. I am starting to noticeably lose ag... Thu, 7 Oct 2010 09:48:00 EST Keep moving! Go that extra few minutes with EVERY activity, whether it be drinking water, walking in the grocery store, or doing laundry. Just move a little more & burn a few more calories. They ALL add up!!! Wed, 6 Oct 2010 12:26:00 EST Low Carb Plateau Buster Try switching to an ultra-low carb diet (-30 grams/day) for a week and then going back to your regular diet. Sun, 3 Oct 2010 00:02:00 EST Move the Sawhorse It's only a roadblock if you can't move the sawhorse. Fri, 1 Oct 2010 21:33:00 EST Fast ! Need to break a plateau or kick-start yourself again.<br>Reset your body clock with a day of fasting.<br>One sees it all through the Bible. <br>So take a day to meditate, let your insides right certainly won't kill you! <br>As the Bible says....deny self. Wed, 29 Sep 2010 10:27:00 EST Cheat Days In order to avoid hitting a plateau I would be on a very strict diet for about 3 weeks and then on a Saturday or Sunday would eat things such as pizza, wings and beer. I would be reckless with my calories but the very next day go back to my strict regimen. I would do this repeatedly in 2 1/2 to 3 week cycles! <em>249</em> Tue, 28 Sep 2010 20:56:00 EST Avoiding the Bedtime Snack I find that if I go to bed just a tiny bit hungry the scale will drop in the morning. I don't mean, stomach growling starving, but just the feeling that I could eat a little more. I also sleep better if I am not over full. Sat, 25 Sep 2010 08:58:00 EST Versatility is KEY!! I broke my plateau by changing everything. Upping my caloric intake one day and lowering it the next day. At the gym, I learned if you increase your incline on the trendmill or cross ramp, you burn 100 more calories. It works!! Thu, 23 Sep 2010 10:30:00 EST Stick With It Don't focus on what the scale reports. Focus on the fact that you are healthier today than when your journey started. For me 143 was better than 168. Three months of 143 was better than one day at 168. Eventually the plateau will break, as long as you keep making healthy choices. Wed, 22 Sep 2010 04:35:00 EST almonds When I have hit a plateau I found that adding a good fat like almonds to my diet helped. For me it might be because I keep a very low fat diet. Sun, 19 Sep 2010 15:49:00 EST Avoid the scale If you are on a plateau put the scale away for a few weeks. Be honest with your plan and realize it will take a few weeks for your body to adjust. Sun, 19 Sep 2010 08:46:00 EST walk a little farther and think positively!! really!! Sat, 18 Sep 2010 08:10:00 EST Mixing it up I found free exercise workouts on On Demand so I can do a completely different workout everyday if I want to. Plus, On Demand sorts the workouts for you - some are Biggest Loser, Walking, even 10, 20, & 30 minute workouts. You could pick one topic/trainer each week and do only the workouts in that area. For me, it is nice to be able to choose whatever I feel like. Check to see if your cable company has On Demand Free Pass and look under Exercise TV. Fri, 17 Sep 2010 15:52:00 EST Forget your routine Do something completely diffferent in workouts and in eating! Wed, 15 Sep 2010 08:50:00 EST Hit it hard and hit it different Completely change your workout, the workouts you are doing and what days you do your exercises on. Build muscle and hit it hard!!! Tue, 14 Sep 2010 22:53:00 EST Honesty with self is the strongest ally to healthy lifestyle Whenever I have felt stuck in my goals as I try to change my life, I have realized that whenever I am strictly honest with myself about all I am doing, THAT is what helps me break out of being stuck. For me, all long-term changes start inside of my mind first before any actions are taken. Tue, 14 Sep 2010 08:20:00 EST DECIDE Saying things like I'll start on Monday, I'll start Next week is just another word for procrastination. When we DECIDE to do something...nothing stops us! Not even us.!! Decide, Dedicate, Determination! You can't be in Egypt when you are in D-Nile ;) <em>58</em> Fri, 10 Sep 2010 09:19:00 EST Clean Eating! Clean eating all the way! Cutting out processed foods and junk that our bodies can do without really helped in my case, as i'm sure it will with anyone else's if you have not already switched to this approach. Whole grains, legumes, veggies, fruits, lean and non-processed protein sources, and healthy fats are definitely the way to go to prevent from feeling hungry, all the while losing weight and breaking past a plateau <em>30</em> <em>306</em> Fri, 10 Sep 2010 00:18:00 EST My way Try varying what you are eating. Include thing you usually don't eat and exclude those that you do eat normally. This might help you. Your body may be tired of your diet and want a change. This is why I don;'t really limit any thing I eat I just watch how much I eat. I've gone from 225 to 146 in a little over a year. good luck. Wed, 8 Sep 2010 08:04:00 EST Don't eat too little! Make sure you are giving your body enough fuel! If you eat too little your body will go into starvation mode and hang on to every calorie it can! Tue, 7 Sep 2010 16:19:00 EST Track Your Food Intake Religiously If You Want To Break A Plateau Eat in the range for calories suggested for you by SparkPeople. And if that doesn't help, step up your exercise. Tue, 7 Sep 2010 15:39:00 EST Track Your Food Intake Religiously If You Want To Break A Plateau Eat in the range for calories suggested for you by SparkPeople. And if that doesn't help, step up your exercise. Tue, 7 Sep 2010 15:33:00 EST Confuse Your Metabolism When you keep doing what you've been doing to lose weight, your metabolism adjusts so that it doesn't need to work so hard to maintain your weight.<br><br>That's PLATEAU TIME.<br><br>I didn't believe it, but I broke my plateau by eating more, then eating less, then eating within my range.<br><br>I also tried eating more carbs, then less carbs; more protein, then less protein; increasing my good fats, lowering my good fats; drinking more water, then less water, and changing my workout routine.... Tue, 7 Sep 2010 14:07:00 EST more exercise. <em>9</em> By remembering the amount you have lost and taking that extra walk, or jumping to music etc and get you there. Also lots of water. water. water. Sat, 4 Sep 2010 19:29:00 EST Change exercise patterns. Change the ype of exercise...instead of walking or weight exercise, try swimiming or rollerblading or yoga...tricking the body Tue, 31 Aug 2010 18:47:00 EST Shake it up Every six weeks or so, I drastically shake up my routine. Not only has it helped with the interminable plateau I've been stuck on, my body appreciates the change, and I'm always engaged; never bored. Wed, 25 Aug 2010 07:36:00 EST keep perspective! I have to remember that there are other reasons I am doing this besides the number on the scale! Look at other things - the way clothes fit, the way you feel, the compliments you get - the scale will catch up sooner or later! Tue, 24 Aug 2010 09:44:00 EST Personal Trainer I've been stuck in the same weight range for so long, but I just kept trying the same workouts. I just started working with a personal trainer and already I feel a difference! Get someone who knows their stuff to help you make a change! Mon, 23 Aug 2010 16:04:00 EST Lemon Juice Add the juice of half a lemon to warm water and drink within 5 minutes of waking. Lemon juice is a metabolism booster and a fat burner. Mon, 23 Aug 2010 11:26:00 EST line dancing is my thing. I belong to a Senior Center that just loves to line dance. <br>We go 5 days a week for 2 hours a day. I am really soaking wet with sweat when I am finished. I have been loosing weight as i hate missing any day of it. Thu, 19 Aug 2010 19:03:00 EST Breaking a Plateau When you movement is limited, you really don't need 1200 calories. It is like gassing your car every day but you don't drive. I tried increasing my calories above 1200 did not work. I am eating healthy & taking my Vemma vitamins. Laid off all bread and immediately dropped 5 pounds. Wed, 18 Aug 2010 16:04:00 EST DANCE YOUR BUTT OFF, & YOU DON'T HAVE TO BE FRED ASTAIRE TO DO IT! On a random day, break away from your regular routine, cut the radio up as LOUD as you can, get your energy pumping and just DANCE! Best thing is, there doesn't have to be ANYONE around to judge your skills!! <em>306</em> <br>Burn calories & have fun doing it! Tue, 17 Aug 2010 02:31:00 EST stop trying so hard after reading everyones' great suggestions, i realized that the best way to deal with my plateau was yes change some part of my daily exercise routine and eat smaller meals,but i also came to the conclusion i was not GAINING. yea! i was more relaxed and enjoyed my workouts and time with my family. Tue, 10 Aug 2010 07:12:00 EST Eat Constantly Eat several times during the day instead of breakfast, lunch, dinner. If you plan for five smaller meals instead of three bigger ones, you'll feel full all the time - in fact, you might need to make yourself eat because you won't be hungry yet. But it definitely busts those plateaus! Sat, 7 Aug 2010 12:43:00 EST Plan Ahead! I have several new routine ideas in store for when I hit plateaus. My first one is to begin an 8-week couch-to-5k program, so I ordered a new pair of running shoes yesterday. Now as soon as I see a plateau beginning, I'll nip it in the bud and add some running to my workout routine! Thu, 5 Aug 2010 21:47:00 EST zumba I was stuck at the same weight for a month, even though I was working out and eating right. Then I went to a 2 hour zumba class and I started losing again. The classes are great because your dancing. It feels like a party instead of like excercise! Thu, 5 Aug 2010 10:06:00 EST Getting Through Plateaus with Apple Cider Vinegar Apple Cider Vinegar is excellent in boosting metabolism. It is a wonderful fat burner and assists in reducing excess weight. Take 1 1/2 teaspoons of organic apple cider vinegar in a glass of pure water, twice a day. Do this for approx. 3 weeks and then go off it for a week. Repeat when desired. Tue, 3 Aug 2010 23:32:00 EST Make it fun with music! Music will motivate you to get moving! Put on your favorite upbeat song and you'll find yourself groovin' in no time at all. Tue, 3 Aug 2010 00:17:00 EST Re evaluate Use the SP nutrition planner / tracker to recaluculate your BMI and calorie requirements. Change your meals around, larger meal at lunch, with a light meal in the evening. Don't waste calories on drinks, take water. Make chunky veg soups, a tastey meal in a bowl very filling, with few calories. Sun, 1 Aug 2010 16:21:00 EST Getting through the Hum Drum Feelings I recently had a day when I felt totally unmotivated and had no energy to exercise. This is really unusual for me so I wondered what was going on. Instead of focusing on the situation, I decided to not worry about how I felt that day and decided that I would look forward to the next day. Sat, 31 Jul 2010 16:19:00 EST Break it with food When I hit a plateau, I break it with food. This might be hard for some people to do, some will feel guilty and some might not get back on track. It involves eating more food then you have been taking in. Take in your normal amount of calories plus half. So if your goal is 1600, you'll eat 2400. Sat, 31 Jul 2010 11:07:00 EST Mix it up.... If you find yourself at a plateau like I did for several months... and I will say I was working out really hard... I figured out that if I mix up my workouts I started losing... I did Turbo Jam one day, Biggest Loser the next, Walk a Home the next, Tae Bo the next....this way you surprise your body. Wed, 28 Jul 2010 20:44:00 EST Plateau I have hit a plateau! My secret? Increase my exercise, change up my food, work out, eat right and be patient because it will work after while. <em>244</em> Wed, 28 Jul 2010 18:13:00 EST Change UP Your Workout Routine! When I hit a plateau in my weight loss journey,I remember seeking advice from a Sparker and she said to add more Cardio which DID work {going from 1-2x/wk. running to 3-4x/wk. running}. But I also realized just like I zigzaged with my food plan {not always Intentionally---and is listed as ANOTHER Wed, 28 Jul 2010 12:40:00 EST INSANITY - EXTREME WORKOUT! to break the plateau! Try an extreme intense workout that has worked for thousands so far. It is designed to get you motivated and ready to burn fat fast by changing things up for your body every day. It’s not boring! Its break the plateau! Wed, 28 Jul 2010 09:42:00 EST Patience & Persistence Overcomes a Plateau I just came off a 6 wk plateau. Though discouraging & stressful, I simply remained persistent. I ate in my calorie range, continued 2 exercise, reminded myself how far I've come & determined to wait it out. Normally I would have just given up but this time I knew I would come out the winner & I did. Wed, 28 Jul 2010 09:34:00 EST Change everything When you find that you have reached a weight loss plateau, change everything about your workout.. Look at your exercise routine. If you do cardio and strenght on the same, which do you do first? At a plateau change the order. Change the type of cardio activity. Tue, 27 Jul 2010 19:53:00 EST water! when I hit a plateau, I concentrate on more water for a few days! Tue, 27 Jul 2010 07:23:00 EST morning dance In the morning within a few minutes of waking I dance around for 2-3 min just to kick start my metabolism. I try to add at least 30 sec. every couple of days to increase the benefit. <em>224</em> Sat, 24 Jul 2010 15:06:00 EST Chang is good Whenever I get too consistent with workouts or food eaten or walking routines I stagnate. When I realize what's going on I change up everything and mix up my life. Walk different routes, change exercise machines and other workout routines, the order I do them, and take out or add different food. Sun, 18 Jul 2010 18:00:00 EST Bikram Yoga!!! :) Just try it for a few consecutive days. My body improved in ways I didn't expect and it's so challenging that when you finish you'll feel a real sense of accomplishment. Try it! :) Thu, 15 Jul 2010 17:30:00 EST the swim suit that did not fit I picked out a swimsuit that was my size now at my current weight. I did not try on the suit at the store. When I got home I was sure that I could fit the suit. I tried on the suit and it was too big. I had been swimming everyday two weeks prior. I was a little sad, I liked the suit. Thu, 15 Jul 2010 12:55:00 EST Challenging Intervals Push yourself a little harder when doing an activity. If walking, for five minutes walk faster for 3-5 minutes and then at a comfortable pace for a few minutes. If walking fast, try jogging for 1-3 minutes, and then walk fast. Point is to use these challenging intervals to wake up your system. Wed, 14 Jul 2010 17:10:00 EST Try ANYTHING! Once I feel like I've come to a stop in my progress, that's usually when I bust out salsa classes, a quick jog outside here and there, longer walks, cardio classes, SP workouts, WHATEVER I can find to give me a quick pick me up. Sat, 10 Jul 2010 16:58:00 EST Have a salad with lots of veggies Start Lunch and dinner with a green salad (lettuce, spring mix, spinach etc.) and load it with a variety of vegetables such as tomatoes, onions, cucumber, sweet peppers, etc. You body will get many micronutrients it needs which may then reduce cravings. Sat, 10 Jul 2010 09:16:00 EST Weigh Daily By weighing daily you will know when you are at a plateau if the weight does not change. It's also important to know when you go up in weight to make lify style adjustments either way. Tue, 6 Jul 2010 11:30:00 EST Success is yours!!!! Stay consistent in your determination. Ask your Spark friends for help and motivation. Focus on how you look and feel now to keep going. If you hit a plateau you have worked hard to get to it so don't let your success slip away. Finally, if the scale doesn't move, try the tape measure. Sun, 4 Jul 2010 10:38:00 EST change routine cutting my calories intake, paying attention to the salt in foods, changing my exercise program, working slow because I have to, but trying more cardio and doing something, either cardio or strength every day. Before I have been doing it in spurts, not regular enough for success Sat, 3 Jul 2010 14:43:00 EST Join a Team Challenge I try to break that plateau by joining a new team challenge. It gives me a concrete goal and accountability. Fri, 2 Jul 2010 17:39:00 EST Shake it Up! When I feel I'm stuck in a rut and the scale isn't moving I change up my workouts and add some intense cardio like kick boxing to jolt myself back on track. Thu, 1 Jul 2010 02:25:00 EST Do it in reverse and small increases! I found that if I did my strength training workout in reverse, increased my cardio by 10 minutes and increased my water intake by 2 glasses, I broke my plateau because my body didn't know what was happening! Thu, 1 Jul 2010 01:37:00 EST State of shock Sometimes to break through a plateau I have to shock my body. This sometimes includes adding in a different type of workout...instead of running, I swim. Or workout 2x a day.<br>Changing up my eating routine helps too. Eat at the low end of calories one day and near the hi end the next. Fri, 25 Jun 2010 20:47:00 EST How bad do I want it? <em>198</em> I'm not gonna get through the plateau without a lot of sweat and hard work! Thu, 24 Jun 2010 15:41:00 EST Reach Out I was always reluctant to talk to others about my goals or join a community. I thought "I don't need that." But when I risked talking about my struggles I found not only warmth, acceptance and encouragment, but really GOOD ideas from people who've been there themselves and KNOW. Risk asking for Tue, 22 Jun 2010 17:51:00 EST Zus2o I have been using Zus2o from Zus Health for the last week now. My energy level has gone up and I feel better. It has made it possible to push myself that extra little bit I need. Tue, 22 Jun 2010 14:14:00 EST Help In Audio When I get there or get down, I grab the CD player and have "The Spark" on CDs and listen to it while I clean the house, go in the car, have wait time at the doctors office and all the other available time. I don't just listen to it once but will do it over and over and over again. Sat, 19 Jun 2010 21:46:00 EST It's all about balance! On a plateau more than 2-3 weeks? Examine your diet to find if you're taking in either a) too much b) too little. Try also adding on different exercises and don't exercise a) too much or b) too little. Strike that balance and break that plateau!! Fri, 18 Jun 2010 09:49:00 EST Down This is the first time I have seen 197 anything in many years. YEA!! YEA!! Thu, 17 Jun 2010 08:06:00 EST Drink! A couple of times when my weight has stalled, getting religious about my water intake and pushing it to 10 cups a day got things moving again. Also, adding brewed green tea helps give you something to sip on and boosts metabolism with many antioxidants as well. Thu, 17 Jun 2010 01:12:00 EST Plateau I seem to move & hit a plateau. Move & hit a plateau. Today I had a diet Sprite with vanilla in it. It was SOOO good. I have missed it. I hope this mixes it up & my numbers start to move again. We will see. Thu, 17 Jun 2010 00:25:00 EST Spark Little by little this program is breaking my plateau! <em>252</em> <em>252</em> <br>My husband thinks I am having an affair! No one bothers me when they see me on the computer. Finally...peace and quiet! Wed, 16 Jun 2010 20:21:00 EST Change up your exercise!!!!!! I was at a plateau for months, although tracking, strength training 3x wk and cardio 5x wk the weight did not budge. I added a spin class I am back to loosign 1.5 to 2lbs a wk. Sometimes you have to shock the body get out of the same old routine and try something new and different <em>332</em> Wed, 16 Jun 2010 19:05:00 EST add an extra 15 minute exercise segment! it works! Wed, 16 Jun 2010 15:29:00 EST Bye Bye Plateau I was on a plateau all thru may, it was depressing I just couldnt budge a lb. Well thanks to some great advice I changed things up. Instead of always eating at the lowest end of cals or not even meeting them I started eating at the top most days then a couple would eat at low end. Wed, 16 Jun 2010 09:47:00 EST Try new things Try a new recipe!<br><br>That way you are changing what you eat and your calorie intake :) Tue, 15 Jun 2010 06:54:00 EST Change it up When I hit a plateau it is usually because my workout routine has stayed the same.<br><br>So when I hit a plateau I know its time to change it up. <br><br>I switch both my workout routine and my diet! Tue, 15 Jun 2010 06:47:00 EST Zigzag Calorie Intake~~ Who KNEW it would AID my WEIGHT LOSS? I have heard many surprisingly NEW things about weight LOSS on this site,but one that I was doing and DIDN'T KNOW it supposedly HELPS WEIGHT LOSS?! Zigzag Calorie Intake is switching up the NUMBER of CALS. you eat over the course of time~ A WEEK, 2 days in a row,etc. I HAVE ALWAYS had trouble... Mon, 14 Jun 2010 17:09:00 EST reading I enjoy reading fitness magazines and books. Also writing in my journal about myself and things I want to accomplish in my weight loss efforts. I stay within my calorie range <em>58</em> Sun, 13 Jun 2010 14:47:00 EST double workouts Try working out TWICE a day- even if it means the same amount of time- try 30-60 min in the morning and 30-60 minutes later in the day. Get that metabolism moving again! <em>216</em> Sun, 13 Jun 2010 08:53:00 EST Sleep! If all else fails and nothing is helping that plateau from breaking... go to bed! I was terrified of gaining weight after a knee replacement with sciatica as a complication. Again when I had a terrible cold. What would happen if I stopped my exercising? But I also read on SP how stress ... <em>174</em> Sun, 13 Jun 2010 08:26:00 EST Push Keep pushing through it and do not weigh every day. Fri, 11 Jun 2010 08:08:00 EST Push Keep pushing through it and do not weigh every day. Fri, 11 Jun 2010 08:08:00 EST Push Keep pushing through it and do not weigh every day. Fri, 11 Jun 2010 08:08:00 EST LISTENING TO YOU Taking the time to listen to your body Fri, 11 Jun 2010 07:54:00 EST Plateau Busting First know that it's only a plateau if you don't lose for 6 weeks, but even after 2 weeks I call in my plateau busters:<br>1. Make certain I am measuring my portions.<br>2. Add just a little more or a little different exercise.<br>3. Bump up my food intake. <em>33</em> Tue, 8 Jun 2010 21:00:00 EST portion control i know that measuring and weighing are two key strategies to weight loss. Ye, it does take time, but the end results are worth the agony. Once you are in a groove, it becomes part of the process. <em>189</em> Tue, 8 Jun 2010 13:13:00 EST The scales don't budge but clothes are looser? It's true, I can't explain it but it keeps me going. 3 weeks now of no scale progress, but something is happening?<br> Mon, 7 Jun 2010 16:43:00 EST P90X - Breaking a Plateau To brake a plateau.<br>Try a new workout, a challenging one! Like P90X!<br><br>A really hard work out! Be challenged!<br><br>It's pretty intense and take your body to the next level!<br> Mon, 7 Jun 2010 08:20:00 EST stick with it!! just keep going. dont let it get to you! Sat, 5 Jun 2010 17:59:00 EST Cabbage Soup You can eat as much as you want because it's all vegetables. It is very filling too. Fri, 4 Jun 2010 19:43:00 EST Clean Switch Keep your eating clean and journaled; switch up the exercise that you do often...try new ways of exercising you haven't tried before. Fri, 4 Jun 2010 14:58:00 EST EAT MORE My body gained muscle and my metabolic rate increased. The food I was eating before was no longer enough. When I ate more, I lost more weight, since my body was no longer starving. I know it sounds counter-intuitive, but it works. Fri, 4 Jun 2010 11:34:00 EST Weight training Everytime I feel like I'm not loosing any weight anymore, I go outside and do a circuit weight training. (6-8 different weight training exercises doing 2-3 sets of 12 of each exercise) Mostly working the bigger muscle groups. This always seams to give my body a boost or kick start. Fri, 4 Jun 2010 03:39:00 EST Be Positive Remember the good things you have accomplished up to that point, try changing some of your foods and workouts to things you have never tried before...just be positive and preserver. As long as you are trying and don't give up, the plateau can't last forever. Thu, 3 Jun 2010 09:55:00 EST Vacationing with your inlaws Great way to breaking a plateau is booking a vacation with your sister in law. You see that plateau just crumble as you push that much harder with your workouts and diet just for the end result. YOU LOOKING BETTER THEN HER ON THE BEACH.<br><br> <em>334</em> Thu, 3 Jun 2010 09:40:00 EST Move your workout time In order to break my Plateau, I moved my workout time so that it was at least 2-3 hours after a meal. My body had to access stored fat for energy and I was able to break through a 3 month plateau. Wed, 2 Jun 2010 12:16:00 EST Start from scratch Often calories creep back into our diets because we get a little bit complaisant. Start measuring everything properly. Use measuring cups and a good kitchen scale. Drink your water.<br><br>This is assuming you are eating ENOUGH calories to start off with and are not starving yourself. Sun, 30 May 2010 20:20:00 EST Change for 2 weeks After a 3 month plateau I changed my diet and exercise for 2 weeks and then went back to what I was doing. This was able to break the plateau that I was in and now I can watch the scale dropping again. It works Fri, 28 May 2010 08:57:00 EST Zumba class doing a zumba class only 2x a week helped me break a plateau i was body was not used to the fast pace cardio of the class, plus it was so fun and enjoyable i couldnt help but go back! <em>224</em> Wed, 26 May 2010 14:31:00 EST Lead with Your Weakness. Even if I think that I should always appear strong, the fact is that I am not always strong. By sharing my vulnerabilities with people I can trust, I allow myself to see how I can strengthen those weaknesses or at the very least release some of their power over my consciousness. Mon, 24 May 2010 11:33:00 EST Fast or Cleanse I will do a liquid fast for 2 or 3 days or a Shake Cleanse for 3 days to break a plateau and 'start over'. I typically lose an average of 4 pounds and feel like NEW. Fri, 21 May 2010 12:23:00 EST Work with your body...not against it I've been learning recently that a plateau is when my body is trying to create a new set point because I've lost a certain amount from my last set point. I believe we should relax and practice maintaining our weight for a few weeks. Then we can try losing again. Thu, 20 May 2010 11:47:00 EST Change it up! Do something totally out of your normal routine - but make it fun! Try a new sport, dance, do interval training. Try to focus outward instead of inward. Often when we are no longer progressing, we start doubting ourselves, we forget the progress made and key on times we fail. Thu, 20 May 2010 08:36:00 EST Juice Feast! I can guarantee myself some progress on the scale numbers if I drink FRESH, RAW green vegetable juice. It shakes up the metabolism, flushes out the toxins, and provides loads of vitamins and minerals so my body knows it's not starving. It only takes one day (or even one meal) of juice feasting. Wed, 19 May 2010 09:51:00 EST don't panic! you might need to change it up as far as your daily walk or exercise; try something different for a couple of day; push your water and WRITE DOWN EVERYTHING YOU EAT! this helps me thru these times! Wed, 19 May 2010 09:09:00 EST Don't give up Usually in a plateau you do loose inches only the scale doesn't show. <br>Just keep on making right choices and it will be alright. It sounds simple but it does work like that. <br>So it will take little bit longer to reach your goal but at the end you will reach and you can be proud of it! Wed, 19 May 2010 01:37:00 EST CALORIE INTAKE AND VARIETY OF WHAT YOU EAT! It has been suggested that going up or down in your calorie intake will help you break a plateau or if you find that you are eating a lot of the same things then mix it up a bit and see if that doesn't help. Tue, 18 May 2010 15:39:00 EST Don't over do it! I often hit a plateau when I'm being to aggressive - exercising too much, eating too little, etc. The more I work, the less I lose! To uncrash my metabolism, I actually need to indulge! A big, energy rich meal or two usually does the trick, followed by more reasonable choices afterwards. Mon, 17 May 2010 19:46:00 EST Mix up your routine, reread, recheck and move forward! When faced with a plateau I've found I need to amp up my fitness routine and mix in some different elements. Now research shows a need more than 3 hours of fitness activities. I'm taking up dancing, adding biking again, and researching speed walking increasing my speed! <em>332</em> Mon, 17 May 2010 13:51:00 EST CLEANSE!! The Master Cleanser aka Lemonade or maple syrup diet broke me of a 2year plateau! I tried everything and nothing worked until I completely cleaned out and start over. lost 10 lbs in 10 days and never gained it back! shoot me an email if you'd like the recipe. <em>306</em> Sun, 16 May 2010 20:59:00 EST Biggest Loser , Bob.... What he said on this last show was profound....if you want to get off the last few pounds, then you have to get back to a regemented life style, count every calorie, exercise will lose the last pounds when you push! Sun, 16 May 2010 01:44:00 EST Change Up How Many Calories You Are Eating I've found that if I raise or lower the number of calories I'm eating by 100 calories it always breaks the plateau quickly. Thanks to this technique I haven't had any major plateaus the entire time I've been losing weight. Sat, 15 May 2010 03:52:00 EST Eating I go from eating meat meals to eating meatless meals and I change my workout routine. Sat, 15 May 2010 01:36:00 EST Fire Up Your Metabolism You can do this by: 1)recalculating your calorie needs and making sure you're eating enough 2) Start a strength training routine. Muscle burns 70% more calories than fat, so building muscles will torch serious calories 3)Increase your cardio intensity and/or time. Thu, 13 May 2010 19:56:00 EST Switch up my workout I have recently broken the longest plateau that I have encountered on my journey. It took a new exercise DVD over the Wii that I had been using. My body needed to be shocked. Glad to say that the plateau has ended and I have lost for the last 4 days--a total of 2.5 pounds--after not losing for 3 weeks. Thu, 13 May 2010 11:20:00 EST Have Breakfast for Dinner When things get boring and you are in a rut, change it up! I find it a welcome change to have breakfast for dinner, dinner for lunch, and lunch for breakfast. Switch it around and see what happens. It might make you think of some changes to your meals that you hadn't thought of previously.<br> Tue, 11 May 2010 16:30:00 EST Change your Calories The time when most people hit a plateau is when they have lost about 10lbs. You need to reassess your calories at this time. This is usually when you need to drop your calories by about 500 a day. That should get the weightloss back on track. Sun, 9 May 2010 12:48:00 EST Enduring the plateau season A plateau is a leveling off time when there is not much change in forward progress towards your goal. Even if the numbers on the scale don't move, you can still make progress in other areas of your life, so work on those. <em>228</em> <em>306</em> <em>7</em> Sun, 9 May 2010 09:21:00 EST Walking I hit a plateau with my normal exercise routine. I walked a few miles per night for a few nights and the weight just dropped right down. Fri, 7 May 2010 23:33:00 EST When It Hurts - Push Through! When you're working out doing whatever is your routine, don't stop when it starts to hurt. Even tho your legs are burning, your abs have that knot in it, or you feel like you're about to die on that treadmill - PUSH THRU! That uncomfy feeling is your body changing (for the better!) <em>306</em> Fri, 7 May 2010 08:49:00 EST Sure shot way to break a plateau! The Secret to breaking a plateau is "fooling" your body into thinking that it isn't depriving itself of food, and for that, you need to change your caloric limit EVERYDAY, rather than sticking to a 1200 calorie digit<br><br><BR>Plan/WeightLoss/CalorieIntakeActiveWom<BR>en.pdf Thu, 6 May 2010 01:34:00 EST Do Something That Intimidates You I've lost most of my weight, but am working to be fitter. I recently broke a mental plateau by doing my first 5k. The idea of it indimidated me, but now that I've done it, I am unstoppable! Wed, 5 May 2010 11:46:00 EST Water, water and more water When weightloss slows down to a crawl I increase my water consumption which seems to boost my metabolism for a better weight loss the next week. Wed, 5 May 2010 08:21:00 EST don't panic Plateaus happen, don't panic and give up. Some plateaus may last for several months. Just continue doing what you have been but change up the foods/workouts just a little to trick you body. Your body is going through some huge changes and sometimes need that break to catch up with your determination Wed, 5 May 2010 08:09:00 EST Cut back Salt intake When I've hit plateaus before, I examined not just calorie intake and mixing it up a bit, but also SODIUM. Salt can cause water retention and this adds extra pounds. By cutting back on sodium (and drinking more H2O) my body could flush these extra pounds and got it kicked back into "Weight Loss" gear. Tue, 4 May 2010 18:12:00 EST Trying to get off the plateau I had read a blog comment and it said to change up your exercise so the muscles don't get use to the same routine.<br>I am trying that and it is more variety and not so boring. <em>311</em> <em>313</em> <em>324</em> <em>312</em> <em>315</em> Mon, 3 May 2010 17:25:00 EST calorie cycle fool your body..have one hundred MORE cals for a couple days, then 100 LESS the next few. then go back to normal! Mon, 3 May 2010 08:28:00 EST GIVE YOUR BODY A CALORIE OVERLOAD I have found that when I hit a plateau and it does not break in a week or two, I will give my body a calorie shock. I will eat more calories than normal for two to three days and then drop back to my normal intact. This seems to jump start me system into getting back on track to lose weight Sat, 1 May 2010 18:34:00 EST Tweak your plan once in awhile Sometimes when the scale stops moving for you, take a look at your calorie intake and exercise plan. More exercise may require more calories, so use the nutrition tracker to stay on track. Shake up your exercise routine to shock your body. Just don't get discouraged! Fri, 30 Apr 2010 17:58:00 EST work out time and change calorie I find that eating 1200, calories Mon. 1400 Tues., 1600 Weds. and back to 1200 Thurs. 1400 Frid. etc, kept me from a plateau also varying my equipment at the gym and going to the gym at my most hungry time of the day. And always writing down my calories. Lost 118 lbs in 15 months and still going <em>30</em> Thu, 29 Apr 2010 15:12:00 EST Maximizing Cardio & Strength Training Once a week (or more) after I do my kickboxing workout (3x a week) I will keep moving and either cut grass, pull weeds, build rock walls, do housework or walk the dog. Your body is already sweaty & in fat burn mode so why not take advantage of it! Plus you change your daily routine. Wed, 28 Apr 2010 23:30:00 EST Weigh Every Day!!! I have been stuck for a few months, but I feel like I've finally broken through. If you weigh every day, you can see a sodium spike after eating out too much, for example, and you can see what your weight is really doing. Wed, 28 Apr 2010 12:18:00 EST Extra steps To break a plateau walk longer. Park far away or add some extra steps to your daily routine. Walking a little bit more really helps! Tue, 27 Apr 2010 19:49:00 EST Don't give up Many different things work for different people. Just don't give up. Experiment with what might work for you. Eating a few less calories or adding a few more. Getting more intense exercise or just changing the routine. Find what works for you and Please DON'T GIVE UP Tue, 27 Apr 2010 08:44:00 EST Fiber and walking Adding more fiber to my diet and walking different route help me to past my 3 week plateau, <em>104</em> Mon, 26 Apr 2010 08:30:00 EST Stop eating out for 2 weeks When I seem to plateau, I completely stop eating out. This includes my morning Starbucks and even buying a salad for lunch. I noticed I was able to start dropping again when I brought my own food to work and cooked every night. Sun, 25 Apr 2010 19:20:00 EST Keep the body guessing mix up your calorie intake and exercise routine to bust that plateau Sat, 24 Apr 2010 09:04:00 EST Aerobics and Calorie Counting I finally have gotten serious by combining calorie counting (1300 calories a day) and aerobics classes (2 per week) in addition to treadmill the other 3 days and strength training on one of those days. The pounds are shedding at a good, steady pace! Fri, 23 Apr 2010 09:09:00 EST To Get the Scale Going Down Again Moving a little more and eating a little less breaks plateaus for me. Thu, 22 Apr 2010 14:23:00 EST Cutting Calories Removing excess calories from my snacks, meals and drinks Thu, 22 Apr 2010 13:02:00 EST Vary Calorie Intake Try varying your daily calorie intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as doubling a portion size or cutting it in half. The trick is to keep the body guessing. Thu, 22 Apr 2010 12:06:00 EST Mix it up! So, you're a runner, right? Well, go take a Zumba class! Or you're a swimmer? How about some spinning?!<br><br>Your body can settle into a groove if you do the same workout all the time... keep things interesting and you'll shock your body - and that shock will being about a change! Thu, 22 Apr 2010 09:08:00 EST Water, water It is not new but it really does make a difference. Make sure you get that water down. Wed, 21 Apr 2010 22:13:00 EST Be Honest with yourself Being honest and writing everything down helps me stay on track. When I stop writing small amounts, the calories add up and the pounds do too. Wed, 21 Apr 2010 14:56:00 EST Use short term goals....dont try to build Rome overnight. Use small goals along the way. Before you know it you will be amazed at how far that can take you. Wed, 21 Apr 2010 11:23:00 EST Extra Help- That works! Meet with a Dietitian! Tue, 20 Apr 2010 10:57:00 EST