Learning The “Secrets” of Fitness

How to Overcome a Weight Loss Plateau

Having an episode in which your weight loss slows down to nothing is completely natural. You’re consuming way less calories than you did before, so your metabolism is going to slow down in order to save them. This is admittedly a tough phase to overcome, but the good news is, it can be done.

Below are tips to keep you moving forward on your path to weight loss:

Calorie Counting

Starting a diet and fitness program, you make dramatic changes, such as giving up softdrinks; your body responds to the drop in calories and makes you lose weight fast.

To keep losing weight, you have to create a constant calorie deficit, which means you have to pay attention to what actually matters — the calories you consume and the calories you expend. The is something you can do only if you count calories whenever you eat.

Yes, this can be really tedious and time-consuming, but it’s very, very effective as proven time and again through research.

Calorie Shock Method

When weight loss plateaus, some people reduce their caloric intake even more and/or spend more time at the gym, which doesn’t work.


Because it only decreases your metabolic rate and pushes your body into starvation mode. Believing it is indeed in a state of starvation – caused by a calorie intake below 1,800 for women and 2,400 for men – your system will cling to whatever little calories you give it, making it harder for you to lose weight.

The idea is to trick your body into thinking it’s going to get more food, and then you “shock” it by giving it less food that it is expecting. That way, you will keep losing weight.

Workout Shock Method

The same shock method you apply to your calorie intake can also be applied to your workout, and give the same result. The first time you jog a mile, it will be tough. But if you’re on your 50th one-mile jog, it will have been much easier, right?

As you get used to certain type of exercise, it becomes less difficult, and, as a result, it doesn’t work as much as it did. That’s why it’s so important to apply the “shock.” Alternate the weights you lift –heavy with fewer reps this week, and lighter with fewer reps next.

Change the type of workout for every muscle. For instance, do chest presses one week, then push-ups the following, and on the third week, chest flies. They all involve the same muscles, but in distinct ways.

Hormonal Defects

If you believe you’ve done everything and yet your weight still refuses to come off, there’s one last you need to check: your hormones. Insulin resistance, a thyroid disorder, polycystic ovary syndrome are just three examples of conditions that can make weight loss very hard to do.

But you are not to assume that your hormones are indeed the issue. What you must do is see an endocrinologist who will assess you and tell you what’s really going on.