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Avoid A Weight Loss Plateau

Losing a good amount of weight in the beginning stages of a weight loss program serves as motivation to lose more. The initial mix of enthusiasm and results can be quite powerful, and you feel as though nothing can stop you. Then you hit a plateau! Your weight starts leveling off, and it seems as though nothing you do takes more pounds off. The good news is there are a few ways that you can avoid a weight loss plateau.

If you can prevent the plateau from happening in the first place, then you will be more likely to stay motivated to lose more weight. You will encounter roadblocks along the way, but a plateau doesn't have to be one of them. Whether you hit one or not, even the sheer idea of a weight loss plateau should serve as motivation to work harder and redouble your efforts. You're not going to just sit idly by as your hopes of reaching your ideal weight go by.

Understanding the causes will give you an advantage when trying to avoid a weight loss plateau. Perhaps the biggest reason is seeing positive results quickly. When this happens your mind expects to see the same amount of weight loss in the same amount of time. For example, if you lose five pounds in the first week, you expect to lose five pounds in the second, third, and fourth weeks as well. You can lose motivation quickly if your expectations are not met. So, when you lose only two pounds instead of five, you stop being diligent about your weight loss program, and then you hit a plateau.

That's not to say all plateaus will be directly caused by you, but are the result of simple mathematics. Exercise burns calories, but the amount of calories burned for the same amount of exercise will vary. Generally speaking, the more you weigh the more calories you will burn. This is because it takes more energy to move something that's heavier. For example, if you weigh 250 pounds and go jogging for 30 minutes, you will burn approximately 400 calories, but lose 50 pounds and you will only burn 315 calories for the same amount of exercise. As you start losing weight, you may start to see diminishing returns from exercising, and that leads to a plateau. 

Here are a few ways you can use this information to avoid reaching a plateau:

1. Check your expectations. You can have big goals for losing weight, but you also need to be realistic about how you will achieve them. Having the right expectations prevents you from losing focus as the result of being let down.

2. Examine your diet. You don't want to get so comfortable with your diet program that you start straying from it too much.

3. Vary your exercise. You should increase the intensity and duration of your exercise as you start losing weight (remember to not overdo it, though).

Doing these three simple things will help you to avoid a weight loss plateau, and that means you are more likely to stay motivated as you keep losing weight.