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Breaking a Plateau Secrets

When you have hit a weight-loss or fitness plateau, how do you shake up your program and start seeing results again?

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Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.

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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 emoticon

- Submitted by AARMANI 5/15/2013 in Breaking a Plateau | 1 Comment

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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!!

- Submitted by BRAVELUTE 3/29/2013 in Breaking a Plateau | 1 Comment

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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.

- Submitted by 82719541 3/18/2013 in Breaking a Plateau | 3 Comments

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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!

- Submitted by HAPPLYEVERAFTER 2/25/2013 in Breaking a Plateau | 1 Comment

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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.

- Submitted by KSCHRAUT 1/31/2013 in Breaking a Plateau | 2 Comments

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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.

- Submitted by TERIANA 10/7/2012 in Breaking a Plateau | 1 Comment

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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.
Here are some things I've done:
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.
2. Over the course of a week (or more), walk a mile for every pound I've lost and track it.
3. Write my number on the bathroom mirror in lipstick.

- Submitted by JJGETMOVING789 10/2/2012 in Breaking a Plateau | 5 Comments

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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. emoticon

- Submitted by KGWINDER 9/25/2012 in Breaking a Plateau | 0 Comments

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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.

- Submitted by THETROUT 9/11/2012 in Breaking a Plateau | 14 Comments

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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. emoticon emoticon

- Submitted by HEALTHYBYSUNNAH 7/16/2012 in Breaking a Plateau | 2 Comments
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