You have been on a successful weight loss program for some time and you have experienced success. Your goal is to lose 25 kilograms of weight (55 lbs.). You are exercising regularly and eating properly, having cut your calories to a level way below what you were once eating. You have succeeded in losing 13 kilograms (more than 28 pounds) and now, you’re stuck. You are following your routine scrupulously, but the scale just won’t go down. You have hit a weight-loss plateau. The question is how do you overcome it? Let’s have a quick look at five possible barriers that are keeping you from losing more weight.

1: Are you tracking your caloric intake as carefully as you need to? Check your weekly average and make sure that if you are trying to lose a pound a week, you are cutting 250 calories a day (the other 250 per day should be expended by exercise and activity).  A net loss of 500 calories a day from food intake reduction and caloric expenditure from exercise and activity will help you lose the pound per week that may be your goal.

2: Do you really need to lose more weight? Perhaps you are at your ideal weight already and you body is shutting down your metabolism.

3: Is your exercise program comprehensive? Don’t get bogged down in one area of exercise. Make sure that you are doing aerobics as well as weights. Also, we very often find that even though people are exercising, their intensity is lacking.

4: How much of your body composition is made up of body fat? Exercise and diet together are very important in lowering your body fat composition. The more muscle you build, the easier it will be to get your dress, or shirt size down.

5: Has your body gotten used to your diet and exercise routine? If so, then it’s time for a change. See a qualified exercise specialist to get some ideas about developing an appropriate program for you and a dietician to help you with the food intake problems you may be having.

Here are a few basic tips to help you get through the plateau that you may be experiencing. Aside from the exercise routine you are doing, be active otherwise, don’t use elevators and park the car far away from you intended destination. Add hills and staircases to your routine. Try eating smaller meals more often—5 times per day instead of 3 big meals. Don’t eat late at night and always try to get out for a short walk after meals. Adding a good weight routine to your exercising is very important. And most of all don’t get frustrated or discouraged. Plateaus are common, but with persistence, they can be broken through.

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Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! along with Linda Holtz M.A. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)