It can be frustrating when you’re putting so much hard work into losing weight only to hit a plateau. Don’t be discouraged; a few simple changes may be all that you need.
For exercise, consider the F.I.T.T. principle:
F – Frequency – How often or how many days you exercise
I – Intensity – How hard you work during your exercise
T – Time – How long or how many minutes you spend per session.
T – Type – The type of activity that you are doing
Making adjustments in one of these areas could help you break through your plateau. Of course, the more that you do with your exercise, the greater the benefits you should see from it.
For example, let’s say that your current exercise routine is walking three times per week for thirty minutes at a moderate intensity. You could add more days per week or spend more time per session to expend more calories and hopefully further boost your metabolism to promote weight loss. Try increasing the intensity by walking at a quicker pace or incorporating intermittent bouts of jogging. You could also try carrying arm weights, having a weighted backpack, or incorporating more hills or inclines to challenge yourself further.
Your body may have just become accustomed to your exercise routine, so sometimes it can also be helpful to change the type of activity as well. Try different forms of cardiovascular exercise or try doing strength-building exercise if you’re not already.
With nutrition, try reassessing your dietary intake. In what ways can you eat healthier? Can you eat out less often or drink less soda? What about having less chips, pastries, or candy? Can you increase your fruit or vegetable intake? Try food journaling to track and monitor your dietary intake so that you can better recognize areas for improvement. Don’t forget to reevaluate your calorie needs as you continue to lose weight.
Keep working at it! Often times the best way to break through a plateau is simply persistence!
This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.
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