6 Steps to Get Over Your Weight Loss Plateau

By Linda LaRue, Intent.com

One of the most common frustrations in weight loss is when all progress halts, despite the fact that you are diligently following a smart plan. Such plateaus are predictable and explainable. Why? Because Basal metabolic rate (BMR)—the energy required to keep the heart pumping, lungs expanding, kidneys filtering and all other vital bodily functions going when the body is at rest—accounts for 60 to 70 percent of the calories you burn and depends, for the most part, on body mass. When weight-loss occurs, body mass goes down. Therefore, so does BMR.

Consider an example: You weigh 162 pounds and eat 1,900 calories a day. To lose a pound a week, you’ve got to cut between 500 and 600 calories per day. So you restrict yourself to 1,400 calories, and the weight comes off. But suddenly, after week six, the scale refuses to budge. This is because with the weight loss, your BMR has also declined, and where your body used to burn 1,368 calories per day, now it’s using only 1,080. At this weight, there’s less of you to move around, so you burn fewer calories working out and waste fewer calories as heat. All in all, your daily calorie expenditure is now pretty close to what you’re taking in. You’ve hit a new—and probably very annoying—equilibrium. Once you’ve hit a weight loss plateau, how can you get past it? Here are 6 steps to help get the needle on the scale moving again in the right direction—that is downward.

1. Keep the faith. You may feel stuck, but you’re probably still losing weight—just not enough to register on the scale. (Hey—Even dropping a third of a pound per week means that in a year, you’ll be down a whole 17 pounds.)

2. Avoid fuzzy math. It’s common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Do you taste while cooking? Finish what the kids leave on their plates, or grab handfuls of nuts, chips or candy? Keep a detailed food diary or try the iPhone Lose It app.

Remember that for each pound you want to lose, you need to cut at least 3,500 calories—and if you don’t want to eat less, to lose the same pound you’ll have to add about ten extra hours of brisk walking or the equivalent.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Susan W.

11:39PM PDT on May 22, 2012

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Weight L.

4:00PM PDT on Apr 11, 2012

Interesting Article, and very true, funny it was taken from O magazine back in August 2003. I just googled " how to get over a weight loss plateau" and this article along with the original popped up. The big difference was that in O Magazine's article by Dr. Katz it was 7 steps. Check it out here! http://www.oprah.com/health/Weight-Loss-Advice-Fitness-Plateau-Dr-Katz
I think i would respect the author on this site more if they didn't steal from other experts.

John S.

4:44AM PDT on May 12, 2011

Also pay attention to weight vs shape. You will probably loose inches and not the weight - muscles weigh more than fat so there will still be less of you.

Bon L.

7:11AM PDT on Apr 2, 2011

Thanks for the info.

Jeffrey W.

1:43AM PDT on Mar 28, 2011

This is wonderful advice. Can you tell me if you prefer doing heavy weights with low reps or light weight with more reps for losing weight. I'm kinda confused with that. Also what do you think of the supplement on the new biggest loser spin http://buyproactolplus.net/proactol-plus-fda-approved/ it's FDA approved but really expensive.. I just finished researching it for a few hours and I'm still not sure if it's legit or not.

Carol C.

8:22AM PDT on Sep 21, 2010

Lots of useful advice here. Thank you.

Annieclaude D.

6:42PM PDT on Sep 1, 2010

Remember also that the scale is not the only indicator that your body is changing.
Muscles are denser than fat so of course building your muscle mass will hide your progress on the scale.
Do not give up... (and I'll also do my best not to)

Jose P.

4:40PM PDT on Aug 24, 2010

focus on your current happiness and achievement in the weight you have already lost

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8:15PM PDT on Jul 2, 2010

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Below I listed 8 ways that you must follow (suggestion from my friend) if you wish to loss your weight, he told me that he managed to loss 10 pounds in just 2 months :
1. Eat regularly ( have your breakfast, lunch and dinner as usual), but afternoon tea and supper is prohibited.
2. Take a cup of coffee before eat (in order to reduce the releasing of enzyme and HCL acid).
3. Drink 8 big glass of water (no carbonate drink) every day.
4. No Carbonate drink.
5. Reduce the usage of salt in your meal.
6. Important - Remember to have your breakfast EVERYDAY.
7. You should eat and chew your foods slowly with no rush.
8. No fast food, snack, oily foods and other high cholesterol foods.
The tips I share above just some common tips that you can found on any weight loss site. Whether you can loss your weight or not, it just depend on how strictly your follow all those rules. I am here just to share my friend experience with all of the members in this forum. Good luck