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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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Back to basics

I review my goals and motivation b/c I usually need to refocus. Then I get back to the basics-I return to some fast break goals, weigh, measure, track food, add or change exercise, review info in THE SPARK, stay positive, keep moving, etc

- Submitted by BLUEIZ07 3/25/2010 in Breaking a Plateau | 2 Comments

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track...track..
.track

Every time I think I'm on a "plateau" I have found that I am forgetting to track ALL my food and I'm also being careless about portion size. When I go back to tracking, suddenly I'm off the plateau...hmm emoticon

- Submitted by _SPARK526 3/25/2010 in Breaking a Plateau | 6 Comments

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Changing things up!

I uped my daily calories and workout exercises.

- Submitted by STARLIGHT615 3/25/2010 in Breaking a Plateau | 1 Comment

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How well you may sleep/ make list of "habits"

I have been reminded by SP that I am at a plateau. I agree with each of you about doing something different to shock your body. I've been in a rut doing the same old thing, I think.

- Submitted by FREEOAK1 3/25/2010 in Breaking a Plateau | 1 Comment

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Stay Positive

When a plateau just won't break and you are doing all the right things, eating in range, exerciseing consistantly, weighing foods etc, etc - then I find that if I stay positive, KNOW that it will break when my body is good and ready, this helps me stay on track and the plateau always breaks.

- Submitted by EMMABE1 3/25/2010 in Breaking a Plateau | 3 Comments

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Recommit to Weighing and Measuring

Think you can eyeball that bowl of cereal? If it has been a long time since you've measured out the 1 cup serving, check it again. Sometimes portion creep occurs, and that 1 cup ends up being 1 1/4. That's extra calories you're not counting, which might be why the scale hasn't budged.

- Submitted by SCOUT1222 3/25/2010 in Breaking a Plateau | 8 Comments

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Increase water intake

In the past when I have hit plateaus, I increased my water intake by 1-8 oz cup a day, and the scale started moving again...

- Submitted by SHEILA_E 3/25/2010 in Breaking a Plateau | 16 Comments

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Increase protein

When I hit a plateau, I try to increase my protein intake and limit carbs...just for a day or two. It's always worked so far!

- Submitted by AEBROWNSON 3/25/2010 in Breaking a Plateau | 16 Comments

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Change is a good thing

You've lost a lot of weight, but still have a distance to go. You work out, eat the right things, and yet you've stopped losing weight.

Change something. You are at this point because your body is comfortable. Try a new workout routine, switch out your meal plans.

Do something DIFFERENT

- Submitted by PAULCJONES 3/25/2010 in Breaking a Plateau | 10 Comments

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Add high intensity bursts to your workouts

When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

- Submitted by COACH_NICOLE 3/24/2010 in Breaking a Plateau | 29 Comments
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