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Overcoming Plateaus on your Diet and Exercise Plan
If you are experiencing a stall or plateau in your weight loss efforts, you are not alone. The first
step in overcoming your plateau is to determine if you have actually reached a plateau point.
A plateau means that you have gone an extended period of time without losing weight or inches.
Its important to take your measurements before you start your weight loss plan, as well as to your
weight. On some weeks it may not seem like you are losing any weight according to the scale. But
a quick look at your measurements will prove otherwise.
As you are exercising and eating better, you are replacing fat with muscle, which is denser and
heavier. You might actually gain a little weight along the way because you are building muscle to
replace your fat. The result may not have as much of an impact on the scale, but more of an
impact on your measurements. Your body will be smaller and leaner, but you may weigh the
same.
Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves.
You never know where you may be losing inches, so its important to have these comprehensive
measurements as reference. Keep in mind that you are changing the composition of your body
and that it can take some time and is normal to go through periods where your body is readjusting.
Check your measurements once a week, just like your weight, so you track your overall progress.
These stall periods are not a reason to quit or to give up; they are a natural part of the weight loss
process. Stalls may occur more frequently if you are 5 to 10 pounds away from being at your goal
weight. As you get leaner and more fit, your muscle-to-fat ratio is higher than before, so your body
might begin resisting losing any more fat. Listen to your body as you get close to your goal weight
and if you feel like the weight just isnt budging, consider switching to a maintenance place for a
month or two rather than trying to lose more weight.
Stalls and plateaus can occur for other reasons as well. If youve gone four weeks with no change
in weight or measurements and you are nowhere near your goal weight, you can try a few different
things to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are
eating too many carbohydrates per day, your weight loss could stall. Look for hidden
carbohydrates in dressings, packaged foods and sauces to make sure they arent the culprits in
your plateau.
Check your daily water intake. When you are dehydrated, your body will retain water and that can
mimic a plateau. Water will also help flush ketones and toxins from your system and make more
room for new fat burning ketones.

2. Under eating can also be a cause for weight loss plateaus. Make sure not to let yourself get too
hungry; eat smaller, more frequent meals to keep your blood sugar levels consistent. Make sure to
have some protein with every meal and snack. Never go more than 5 hours without eating
something (except overnight of course). When your body gets too few calories, it goes into
starvation mode and will more likely hold onto fat.
Switching up your exercise routine or increasing your intensity level can also help get you through
a plateau. As your muscles get used to working out at a certain level or in a certain way, youll
have to change things in order to keep challenging your body. Add a new exercise into the mix, or
try increasing weight in resistance training.
Get your weight loss back on track by applying the ideas above to your current workout and diet
plan and kick start your weight loss today!
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NOTICE: You should check out the diet that compliments the exercise! Click on the link.
www.bodyfatlosstoday.com
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