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Breaking a Plateau Secrets

When you have hit a weight-loss or fitness plateau, how do you shake up your program and start seeing results again?

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Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.

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Up the Cardio ,if you've upped the strength training!

I had lost 10 lbs.the 1st month with strength training,then hit a plateau for 3-4 days.I upped the cardio on advice from a fellow Sparker and it got my weight loss going again!

- Submitted by MOMWANTSNOWAIST 3/27/2010 in Breaking a Plateau | 0 Comments

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Mix it Up..!!

You need to trick your body! With nutrition... have two low calorie days and then one high calorie day followed again my two low calorie days and then another high..repeat this process and you should see results. With fitness...interval training will get you results too. Combining both is best.!

- Submitted by MOTOXMOM40 3/27/2010 in Breaking a Plateau | 6 Comments

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Watch the Salt

When you watch your salt intake, by definition you should be cutting the amount of processed foods you eat and probably not going out as much. This can often lead to breaking a plateau.

- Submitted by JESPAH 3/27/2010 in Breaking a Plateau | 4 Comments

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Getting Your Fiber?

When I hit my first plateau, someone suggested adding fiber to the nutrition tracker. Turns out I was often under the range. Adding more sped up my progress!

- Submitted by ZELLAZM 3/26/2010 in Breaking a Plateau | 4 Comments

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Switch up Strength Training!

I have hit a few plateaus along the way. It seems that looking at my strength training and making changes helps every time. I tend to think that more cardio= more weight loss. This means too often I find myself upping the cardio and leaving ST behind. When I create a new routine, the scale responds!

- Submitted by YOGINIMAMA108 3/26/2010 in Breaking a Plateau | 2 Comments

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Change your food

I have found if i eat the same food consitently i stop loosing , so every few weeks change it up. I have found sometimes if my metabalism is slow i increase for a day or two but stay in calorie range. also i have started eating 4-5 smaller meals and it is working for me.

- Submitted by PASTORWILEY62 3/26/2010 in Breaking a Plateau | 5 Comments

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Exercise Less!!!

I have found that decreasing the amount of time I spend on cardio will help me break through a plateau. The secret is to work out at a higher intensity. If you normally work out for 30 to 45 mins at a moderate pace, try working out for 20 to 35 mins at a faster pace or at a higher resistance.

- Submitted by IAMSHE-RA 3/26/2010 in Breaking a Plateau | 5 Comments

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ADD PLYOMETRIC EXERCISES TO YOUR ROUTINE

Switch up your work-out routine and add some new moves! All of our movement is front to back...try skipping sideways on the treadmill. Jump up as high as you can landing softly multiple times. Skip instead of walk. Your body will wake up and say HUH? emoticon emoticon

- Submitted by JULESLIVSOUTLD 3/26/2010 in Breaking a Plateau | 2 Comments

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Change your workout

When I hit a plateau, I try something new. If you are walking at a slow pace, ramp it up and walk at a brisker pace or do it in intervals, 5 minutes slow then 5 minutes fast. Remember, if you're doing the same old thing, you get the same old results.

- Submitted by KOPSBABY 3/26/2010 in Breaking a Plateau | 3 Comments

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Just a bit more exercise

I find that if I up my exercise by just a bit, even somedays when you can't even think about going another minute, do the minute. YOu will see an end to the plateau.

- Submitted by MALEXANDER4 3/26/2010 in Breaking a Plateau | 0 Comments
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