5 Ways to Break a Weight Loss Plateau

Monday, February 27, 2012

Just started doing a little web searching and found this that may be of some interest to some so thought I'd share and by putting this in on my blog, it will be easy for me to come back to.

What You Must Do Now


Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).

What changes can you make?

1. Zig-Zag Calorie Intake

Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake.

Instead of consuming (for example) precisely 1800 calories each day - you can mix it up (calculate your daily calories here). Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan.

2. Strength Training

If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine

So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake

Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein.

If you have a carbohydrate snack every day at morning time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency

If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

Share This Post With Others
Member Comments About This Blog Post
    emoticon Good Ideas!! emoticon
    3330 days ago
    Great ideas! Thanks for sharing ideas that could work for everyone!
    3331 days ago
    woohoo...a great plan...thankyou and very timely
    3332 days ago
    Thanks. I needed that. I think I can incorporate some of it into my life.
    3332 days ago
  • GERRYD8784
    Hey Clare! It's good to see you back here. I have not been active on SP in a while, but received an email that you posted a new blog. Good advice in this article!

    Hope you are doing well and sticking to your fitness plan. I know you always had a lot of success with WATP videos. Are you mixing in any other activities that you would recommend?
    3332 days ago
    I have been gaining and losing the same few pounds over and over this month. I am going to try some of these hints. Thanks for sharing.
    3332 days ago
    Thanks for blogging. I started st again today, I'm going to try for 4 days per week. I've never known how to zig zag calories, but I've heard of it. South Beach is a great diet for protein snacks. It's a good move for me.

    There are 3 things I'm using/going to use.

    3332 days ago
    I have been on a Plateau for almost 18 months I have not gained or lost. I am MUCH healthier and off medications for HBP, Cholesterol and diabetes 2 I am also very much thinner and looking younger according to my friends. WooHoo!

    I thought I had tried everything but will make sure I print this off so I can keep it handy. It sounds like what I have been doing so I guess I have to do all of these at the same time THANKS, I appreciate that . Pat in Maine. emoticon emoticon emoticon
    3332 days ago
    Really good information here. Thank you for sharing.
    3332 days ago
    Thanks! This is the very best type of blog in my opinion--I can learn something from you!
    3332 days ago
    This is just what I needed today!
    3332 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.