Plateau: A comparatively stable level in something that varies; Reach a stable level; level off

Everyone reaches a plateau when they are trying to achieve a goal. It doesn’t matter if the goal is to learn how to crotchet, graduate from college or lose weight. At some point the level of success plateaus and the individual must find the motivation to push through and break this level.

In the beginning of a weight loss journey the weight seems to fall off without too much effort. The new diet program appears to be working well. But unfortunately most weight loss programs are designed to give the dieter instant gratification. This means that the dieter will achieve early loss that may be temporary without more permanent changes to the individuals eating and exercising habits.

Once the body adjusts to the changes in eating habits the individual will suddenly discover that the scale isn’t showing smaller and smaller numbers any more. This is the situation that is commonly called a weight loss plateau. But, like all other plateaus – business, education or dieting – it can be broken and you can achieve consistent weight loss over time.

Here are a couple of tips and tricks to breaking the weight loss plateau and moving forward to achieve your goals:

1. If you aren’t exercising then start! Exercise will help to jump start your metabolism and keep the calorie burn going for hours later. No need to train for the Olympics – instead include 30 minutes of walking, swimming or playing games with your children each day into your routine.

2. If you’ve been exercising you’re probably using the same exercise with every workout. The problem with this is that the body soon accommodates to the exercise and it requires less energy to do the same amount of work. The trick is to change up what you’re doing. In other words if you are walking include hills or jog for a block occasionally. If you are using machines get off the one you’re using and use another one several times a week. Change the pace and tempo you are exercising at.

3. Incorporate strength workouts in your routine. Building muscle will accomplish a greater calorie burn during the exercise and for the rest of the day since muscle burns more calories than fat.

4. Stop counting those calories. Calories aren’t your friend or your enemy. It’s time to stop thinking of them in either of those ways. We eat so that we can live. Period. We don’t live so we can eat. Calories are important to give our bodies the fuel they need in order to work and burn more calories. While burning more than eating will result in weight loss too little calories will also result in no weight loss as the body accommodates to the change in calorie intake. Instead find a way to eat enough calories while decreasing the amount of fat and processed foods that you eat each day.

5. Stop thinking about this as a ‘diet’ or you are doomed to failure. A diet is a time when you deprive yourself of the things you love. Instead you are changing your eating habits to achieve better overall health or to cure a specific illness or condition. Obesity is a condition that is cured by healthy nutritional intake and a decent amount of exercise on a daily basis. It isn’t cured by starvation which results in more eating later and more weight gain. It isn’t cured by Olympian exercise efforts which results in injury and sore muscles.

Be prepared to attack the plateau in weight loss where you find yourself after beginning a new regimen. Instead of being discouraged be encouraged that your body is losing weight and that you now only have to make a few tweaks and you’ll be on the road again!