How to Break Through a Plateau

Exercise and healthful eating are important for achieving weight-loss and fitness goals. Progress can be seen early on when you begin a healthier lifestyle. However, over time, this progress begins to level off -- plateau -- as your body adjusts to these changes. This can be discouraging and may make you revert to old habits. There are several ways to push through these plateaus, maintain your motivation and continue to work toward your goals.

Instructions

    • 1

      Change the way you assess your progress. For example, if you only base the results of your efforts on how much you weigh, you'll overlook significant progress that isn't reflected in this number. Weight can remain the same as body composition changes -- more lean-muscle tissue develops and fat decreases. These changes can be tracked by taking measurements of different areas of your body -- thighs, hips, waist, upper arms -- and comparing them every two to four weeks.

    • 2

      Analyze your diet. Keep a food journal and record everything you eat throughout the day. Write down the times you eat, what you ate and how you were feeling. For example, did you eat because you were hungry, bored or tired, or because you were out socializing? This will show you where you might be taking in unneeded calories that can cause a plateau. It's also possible that you aren't eating enough, causing your body to go into "starvation" mode, in which it holds onto fat instead of burning it.

    • 3

      Change your exercise routine. If you're focusing mainly on aerobic activities, such as running, biking or swimming, add a weight-training session twice a week. Focus on the major muscle groups of the legs, arms and core muscles and design a program that can be completed in 30 to 45 minutes. If you're already doing this, try something new -- yoga or a group exercise class, for example. Introducing a new activity will boost your metabolism and burn more calories. Variety may also help with motivation.