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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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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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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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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. emoticon

- Submitted by GOOGLY_EYES 10/21/2011 in Breaking a Plateau | 9 Comments

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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! emoticon

- Submitted by SBAGHERI09 8/4/2011 in Breaking a Plateau | 3 Comments

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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!

- Submitted by WATT06 6/26/2011 in Breaking a Plateau | 3 Comments

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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.

- Submitted by MIDGIEDAWN2 6/24/2011 in Breaking a Plateau | 1 Comment

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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.

- Submitted by LLUCHA 2/8/2011 in Breaking a Plateau | 19 Comments

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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.

I haven't gotten stuck on a plateau yet, and it makes the workouts fun!!!!

- Submitted by SWEAT-EQUITY 11/3/2010 in Breaking a Plateau | 4 Comments

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Add high intensity bursts to your workouts

When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

- Submitted by COACH_NICOLE 3/24/2010 in Breaking a Plateau | 29 Comments
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