Getting past the weight-loss plateau

The numbers on the scale are not budging — no matter what you do. They were moving so fast before — what happened?

Anyone who has ever been on a diet knows about hitting a plateau. It’s the barrier that comes after you’ve lost the initial weight, and you can’t seem to lose another ounce. The plateau typically happens after six months of dieting.

Try the following tips to break through your plateau:

Acceptance and expectation management

Weight-loss programs typically produce a 10 percent weight loss. But many people don’t find this acceptable. You can probably achieve the weight you want, and reset your metabolism, but it takes time. Expect a two-year process.

Increase protein consumption

Foods that are high in protein slow the movement of food through the gastrointestinal tract, and slower stomach emptying means you feel full longer and get hungrier later. Make sure to keep your meat (no visible fat and portion controlled) and poultry (white meat, no skin) lean. Egg whites are a great low-cal source of protein. Also nuts, seeds, beans and legumes are super healthy, but nuts and seeds are very high in fat (although it’s good fat), so limit portion sizes.

It’s not just numbers

Don’t just focus on the numbers. Do you have a little extra zip? Are you sleeping better? Feeling healthier? You are probably continuing to benefit from your workout and diet even if you are not seeing losing weight.

Increase physical activity — a lot

You need to increase the duration or intensity of your current workout. Walk at least 60 to 90 minutes per day, even if you have to break it up.

Strength training

Lifting weights builds muscle mass, and muscles are more active than fat when it comes to burning calories.

Change your exercise routine

Your body adapts to repetitive training stimuli. Change your routine every two weeks. Try some new exercises, and change the intensity of your workouts.

Social support / find a buddy

No matter how motivated you are when you start a new regimen, you should have someone there to keep you from becoming discouraged.

Write it down, take a photo or use an app

We typically underestimate calories in foods by as much as 45 percent. A food diary will provide a heightened self-awareness, which is an early step toward behavior change. There are now many smartphone apps and other tools to help you to keep track.

Too much fruit

Fruits typically are higher in sugar than vegetables, and vegetables are generally lower in calories on a per-gram basis. Fruits are still an important part of your diet, but you should not consider fruit a free food. Most non-starchy vegetables, such as broccoli, cauliflower, peppers and celery, are very low in calories and sugar, and you can usually eat as much of them as you like without worrying about your weight.

Watch your alcohol

Many dieters forget that drinks have calories — lots of them. The alcohol is what contains most of the calories, so the lower the alcohol content, the lower the number of calories.

Stick to beer or wine. Alcohol is packed with calories, but when you add mixers — soda, juice, syrup and other ingredients — watch out! Skip anything creamy, frozen or fruity.