Overcoming Plateaus

Scott Schwab:
Often times in exercise, and really anything; a person will experience a plateau. This plateau is not only physical, so we cannot simply push through the plateau and think that all will be well. Plateau's actually are a combination of emotions, physical ability, and mental resolve. When we experience feelings of monotony, we must start exploring the reasons for the feelings. Not surprisingly, our emotions and thoughts flow into our physical ability to cope and perform.
Physical performance can and will be increased as our focus increases. It is important to understand what our goals or objectives are. Our first thought with a plateau usually sounds something like this "what am I doing?" It can also sound like "why am I putting myself through this", or "why do I feel this way?" First of all, these thoughts are normal and can be overcome. A key to overcoming these thoughts, starts with a clear understanding of what it is we are trying to accomplish, or a clear set of goals that are built around results. Here are some ways we can overcome a plateau in our Healthy lifestyle.

 Mix Up Your Exercise Routine

If we are like many people, our exercise routine is similar from day to day. Perhaps we always exercise in the morning for 30 minutes alternating between aerobics and strength training. Exercise is great and we should not eliminate this step.

But, now is the time to mix it up. Instead of doing only 30 minutes add 15 more minutes to our workout. Try doing 30 minutes of aerobics followed by 15 minutes of strength training in the same day.

Change the time of our workout. Try switching to working out in the evenings before dinner instead of first thing in the morning. Or divide our exercise time into two sessions.

Change the intensity as well. If we have been doing low impact aerobics, we should try kicking it up a notch.  Our body has gotten used to the low intense workout and therefore is not as challenged. So we must challenge ourselves and our bodies so we can burn more calories and see continued success.

Change your Eating Habits

We have been eating the right foods and the right portions.  We are counting our calories and tracking the foods we eat?  Yet we have still hit a plateau and the pounds are no longer falling off.

Just like with exercising, now is the time to make some changes. If we have been eating 3 meals a day, try breaking these into 5 or 6 smaller meals throughout the day. Eating smaller meals more often keeps our metabolism rolling  to burn more calories.

Try altering the snacks and foods as well. If we usually have a yogurt as a snack, try a high protein snack instead. Try adding a bit more protein and less carbs to our meals. 

Don't Diet

Instead, make it a lifestyle change. Many people use the terms weight loss and diet interchangeably, but the word “diet” generally indicates short term. Think of this in the long term and change our habits from "dieting" to creating a healthy lifestyle.

Perhaps now is the time to relax and let our bodies adjust to our new metabolism and weight. Don't worry about losing that next pound but instead take it easy for a week or two, then we can get back to tracking our calories and our foods.

Track and Record

Often times when people start to see success in their weight loss they relax a bit on measuring, tracking and recording. Although it is not necessary to track and record to be successful it may be what we personally need to get over the hump.