If you arbreak throughe trying to lose weight and you get to a point where the scale won’t move, it can be frustrating.  It’s a natural part of losing weight and can happen to anyone.  Our bodies naturally adjust to what we eat and the exercises we do and they stop responding.  That’s when we need to change things up.  Below are some tips to get your weight loss moving again:

  • Change what you eat – If you eat mostly the same things every day, it’s time to make some changes.  You can make small changes that will make a big difference.  Here are some suggestions:
    • Eat more fruits and vegetables. 
    • Eat more fiber and whole grains. 
    • Drink more water. 
    • Cut back on foods with sugar.
    • Eat whole grain bread instead of white bread
    • Eat brown rice instead of white rice
    • Eat eggs instead of cereal
    • Cut back on rolls, biscuits, and other baked goods
  • Change your exercises – When you continue to do the same exercises every day, your body will adjust to it and your weight loss may slow down or stop.  You just need to do some different exercises to jump start your weight loss again.  In the summer I like to walk a lot, but I also mix in some swimming and pool exercises to mix it up.  I have several workout DVDs and mix those into my routine too.  I have Tae Bo, Dance it off, Walk it off, and several other various exercises.  If you find yourself doing the same exercises, try something else.  Doing a variety of exercises is important.  I recently tried a hula hoop made by Merri Davis of Hoop Happy, Hoop Healthy in Muskegon, Michigan.  It’s a great exercise that works your core and it’s fun.  Some things you can do to change your exercise program:
    • Try a bike instead of the treadmill
    • Play soccer instead of doing aerobics
    • Play Frisbee with your kids instead of going to the gym

    Add strength training – When you add more strength training to build muscle, you will burn more calories and push past that weight loss block.  Lift weights, add lunges and squats, and exercise your abs.  Your abs are a key muscle group and will help boost your weight loss, so be sure to focus on your core.

    Add interval training to your exercises – Research shows that adding interval training to your exercise routine will burn more calories than exercising at one pace.  Interval training combines short, high intensity bursts of speed, with slower or normal intensity exercises.  An example of this is when you are walking add in a quick fast walk or jog for 20 to 30 seconds and then go back to your normal speed for 1 to 2 minutes and repeat several times.  Interval training can be used with many different types of exercise.  Simply increase your speed and intensity periodically with whatever exercise you do.  This could help you to bust through that plateau and move you toward your weight loss goal.

  • Spread your exercise throughout the day – By exercising 10 minutes 3 times throughout the day instead of one 30 minute exercise session, you could increase your calorie burn and get your weight loss over the hump.  You just need to mix it up and trick your body by doing something different. 

Any of these ideas could be what you need to get your weight loss moving again.  It’s important not to get frustrated by the weight that shows on the scale.  I’ve exercised and dropped a pant size without losing a pound.  Focus on how you feel and how your clothes fit.  The scale doesn’t tell the whole story.  If you feel more energy from eating better and exercising, that’s half the battle.  Exercising will get easier and easier, so stick with it and you’ll reach your goal.