1. For just one day, drop down to 500 calories. (Day before and day after would be normal intake.) This got me unstuck after two weeks of no change. (500 calories a day should never be standard fare)
If I consume more calories one day, because i went out for dinner or whatever, I then cut back more the next day or two. The body wants stability and if we stay at the same calorie level every day, it adapts to that level. Switching up, so that we are not consuming the same number of calories every single day, the body will not settle in as easily. This helps keep the weight loss progress and can help get through a plateau!
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.
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.
I am someone who has always needed instant gratification. So weight loss is hard, because it takes time! But when you don't see results after days of dreadfully working out and passing on that chocolate cake, it can be defeating.
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!
Take a front, side & back picture once a week. Try & stay in the same pose & place but change your clothes around! Name each photo with week & weight.
Many times when I am having a great calorie intake day, there is a little monster who strikes - the "that is most gorgeous pizza I have ever seen" monster. What I've learned about giving into temptation is that I tell myself I can eat that on my "free" day. I let myself have one once every other week - and then I get it out of my system. In fact, next Saturday, I will be eating Chinese, Pizza, and brownies. Usually when it gets to that day I find one of those things is just enough.
Hit a plateau? Cant seem to lose inches or weight?
Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs.
I used to go to the Y 3X/wk & work out with kettlebells at home 3X/wk. Then I hit a plateau. Everyone says that exercising too much can backfire, but I figured if I added to it gradually, it might work. So on days when I didn't go to the Y, I went for a 15 minute "mosey" around the block. Gradually, I added time and walked faster until I was doing a least 30 minutes at a good clip. Then I slowly added a walk... (click title for more)
When I've hit a plateau -- I take a FREE day. I only eat three evenly spaced days -- but I eat what I really want.
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 :)
I have learned the lesson on how to break the routine and lose the weight in other word the infamous plateau.
If the scale isn't moving downwards, you are frustrated by your eating plan, or you want to skip your exercise session, switch your focus to "gaining health" instead. Eating healthily, any exercise, even if only 10 minutes, is still progress, and you are gaining health, even if you are not losing weight. Keep it up, and not only will you continue gaing health, but the weight will start to go.
Baby plate=just enough to fill ya up.
I didn't realize that I was hindering my own success by not getting enough rest. At first I thought, "Hmmm, maybe I should drink more water." The weight came off slowly, but when I actually started going to bed at a decent hour the weight dropped off with the quickness!!!!
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!
Stuck at a plateau? Kick it up a notch with your exercise, and your diligence eating the right foods. Nothing powers you through the status quo like changing your intensity. Every little bit counts, so start with 10 minutes more at the gym, and work your way up until you blast through the plateau!
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!
Sometimes it's hard to tell if you really are making any progress (especially if the scale is moving VERY slowly) so every time you lose any amount of weight (inches or pounds) take a snapshot -- each time wearing the same thing and standing in the same place. Then go to an online photo hosting site like photobucket and put them into a slideshow. Watch yourself shrinking for inspiration and reassurance during the tough times.