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6 Steps to Get Over Your Weight Loss Plateau

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6 Steps to Get Over Your Weight Loss Plateau

By Linda LaRue,

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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Read more: Diet & Nutrition, Fitness, General Health, Health, ,

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12:42AM PDT on May 27, 2015

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3:18AM PDT on Oct 25, 2013

Thank you for the information.There is lots of useful advice in the article but i still feel that eating right and doing exercise is the best way to maintaining healthy body weight.You should certainly keep away from any kind of medication.All that is done naturally or follows the nature is the best way.

11:46PM PDT on Jun 14, 2013

This blog is very informative the stuff you provide I really enjoyed reading.

9:26PM PDT on Aug 6, 2012

thanks for the tip! very helpful.

12:40PM PDT on Aug 5, 2012


11:39PM PDT on May 22, 2012

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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!
I think i would respect the author on this site more if they didn't steal from other experts.

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.

7:11AM PDT on Apr 2, 2011

Thanks for the info.

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