& with friends
13 ways to break out of a weight loss plateau & Lose weight faster
1. Exercise with more intensity or exercise harder
For example - If you can't lose weight walking at 3 mph then try walking faster at 3.5 mph or try walking up a hill to increase intensity and even though you may have lost weight in the beginning doing simple weight loss activities like walking...
You may HAVE TOO exercise with more intensity to lose weight by switching over to more advanced weight loss activities like Intervals or other weight loss workouts to lose your last 10, 20, or maybe even 30 pounds and...
If you don't want to Exercise with more intensity to break out of your weight loss plateau - You can...
2. Do a different exercise at least every 3 weeks...
If you've been doing the same exercise everyday - then over time... YOU & YOUR body will get used to the same exercise you're doing and you'll burn less calories making you lose less weight so...
You need to trick your body into losing weight again by doing a different weight loss exercise or a new weight loss workout at least every 3 weeks (or every week or even everyday) and here's a real world example of how this works...
You may lose weight even faster if you do a different weight loss exercise each time you workout (instead of waiting at least 3 weeks) and if you don't want to do a different exercise to break out of your weight loss plateau - You can...
3. Do your exercises longer
Basically - If you're not losing weight anymore by walking for 30 minutes... Then you need to start walking for 45 minutes and...
Once you get to a point where you're not losing weight doing the same exercise for 60-to-90 minutes - You'll then need to Exercise harder and/or Do a Different exercise (See #1 & #2 above) and...
If you don't want to exercise longer to break out of your weight loss plateau - You can...
4. Do your exercises more often
Basically - If you're walking 2 times a week and not losing weight... Then you need to start walking 3-to-5 times a week or walk everyday and another way you can break out of your weight loss plateau is to...
5. Workout twice a day
If you have time... You can workout twice a day to increase your metabolism by working out in the morning on an empty stomach to burn more fat and then working out again in the evening and...
You don't have to workout in the morning & the evening only - You can workout at lunch and after dinner or.... Look at fast weight loss tip #1 and See How to lose weight at home and just so you'll know...
Many Celebrities, Athletes, Bodybuilders, & Models workout twice a day to help them lose their last few pounds of fat to make them look their very best.
6. Do any combination of Numbers 1-thru-5 above
7. Make sure you're eating right to lose weight
Look at the first part of What to do if you can't lose weight to see the exact steps you need to take to start eating right and if you're already eating right - then...
8. You need to eat less
If you lost 10 pounds eating 1800 calories a day then you may need to eat 1700 calories or lower to break out of your weight loss plateau and lose weight faster because...
Your body needs less & less calories to maintain your NEW weight after losing weight so that means... You'll need to eat less (even less than what you ate to lose weight at first) to keep losing weight and...
This is why the 50 pound weight loss plan here has you eating less calories every time you lose 10 pounds but...
You don't want to go extremely low and eat below 1000-to-1200 calories (see #9 & See why VLCD don't always work) and...
If you are at a point where you really can't eat less - Rely on numbers 1-thur-5, #11 & #13 to break out of your weight loss plateau.
9. Get off your Very Low Calorie Diet (VLCD):
If you've been on a VLCD or been eating less than 1200 calories per day for a long time - Your metabolism will slow down and go into 'survival or starvation mode' to help you survive on the low amount of calories you're eating and this causes you to stop losing weight so...To break out of your weight loss plateau after having your metabolism slowed down by a VLCD - You need to eat more & follow these 4 steps to speed your metabolism back up again so you can keep losing weight...
10. Eat 5 smaller meals instead of 3 bigger meals
When you eat 5 smaller meals plus eat more proteins, fruits and vegetables in those small meals - You'll burn way more calories compared to when you were eating 3 big meals because...
- You're body will spend more time burning more calories by digesting more meals containing mostly protein, fruits and vegetables and...
- This will prevent your metabolism from dropping too much preventing any weight loss plateaus so...
- Go here to see how many calories you need to eat in each of your 5 small meals.
11. Increase the amount of proteins & raw vegetables you eat
Keep eating the right amount of calories to lose weight but make sure at least 30-to-50% of your total calories come from protein and raw vegetables to speed up weight loss and The reason why this works is because...
Your body burns the most calories when digesting high protein foods like lean meats, nuts, see more... and high fiber foods like vegetables making your metabolism burn fat faster (see fast weight tips #4, #6 & #7)
12. You may be gaining muscle while losing fat
If you're starting to look better, look slimmer or if your clothes fit better even though you're weight loss scale says you haven't lost any weight then the GOOD NEWS is...
You're losing ugly body fat while gaining or maintaining the sexy muscles you have and this is a good thing because...
You shouldn't worry about NOT losing 10 pounds when you look 10 pounds slimmer because of the fat you burned and the muscle you've gained.
13. Be patient
Go here to See how fast you can really lose weight but remember this...
The closer you are to your weight loss goal - The longer it's going to take to lose your last 10, 20, or even 30 pounds and...
The further away you are to your weight loss goal and/or the more overweight you are - the faster you can expect to lose weight at the start of any weight loss program but whenever you hit a weight loss plateau...
Do one of the first 11 things or a combination of the first 11 things on this page to break out of your weight loss plateau and wait at least 2-to-3 weeks to see if the first 9 tips on this page helped.
More stuff that'll help you break out of weight loss plateaus...
- What to do if you can't lose weight
- How hard you need to workout to lose weight
- See why it's harder to lose your last 10 pounds
- 3 ways to burn more calories
- 11 ways to make your metabolism faster
so your friends can break out of their weight loss plateau
Responses to "How to break out of a weight loss plateau"
~~Jo G~~
See the body sculpting section here
Adrian Bryant | 05.15.09 - 12:09 am
My problem being this....in one year i have lost a total of 170 pounds...exercise and change of eating habits...Its been a year and I have kept the weight off...but still have another 50 pounds to go. As you can imagine, I have alot of extra skin that no matter what I do, I cant seem to get rid of. I was always wearing baggy clothes when I was a size 32 womens..now I am a size 12 and can buy clothes in the jr section( which is so freaking awesome!) but am still covering up. my upper arms, my legs and stomach all have extra skin hanging. I feel wonderful..until I look in the mirror..and I am so frustrated!!! please help me!!!!!!! Im desperate!!!! (cant afford the body lift thing...wish I could!)
~~Jo G~~ | 05.14.09 - 8:21 pm
Kandi,
Remember = for exercise just see 1-thur-5 plus...
What about calories - Go here to see if you are eating enough to lose weight?
Adrian Bryant | 04.28.09 - 8:15 am
I have lost 42 pounds since January and I'm stuck..I haven't lost any weight in the past few weeks...I do Turbo Jam an hour 6 days a week and weight training 4 days a week......I'm 5'6" and I weigh 206 pounds and I would like to lose about 40 more pounds. I'm getting frustrated and I'm not sure how much cardio/weight training I should do....thank you for your help! Your website is very informative.
Kandi | 04.27.09 - 2:32 pm
Pry
start at NowLoss.com/50
Adrian Bryant | 04.17.09 - 9:24 pm
Hey. Im 17 years old and weigh about 178 pounds. Im always tired of looking at myself like this and want to lose weight immediatly. I get depressed when none of my jeans dont fit and have to worry about picking out an outfit that wont expose all my fat. Most of my weight is on my thighs, hips, and stomach. Im not sure exactly where to begin and how to lose everything quick. Please help me!
Pry | 04.17.09 - 8:27 pm
Andrew,
You're doing nothing wrong - it just takes longer to lose those last 10+ pounds - go here to see why
Adrian Bryant | 04.12.09 - 9:37 am
Hi Adrian, I just came across your videos on YouTube which then led me to this site.
I'm 17 years old and 6'1". In October of 2008, I was weighing in at 254.9 pounds and I now weigh 185.1 (-69.8 pounds). I lost this through extreme cardio and physical workouts from wrestling. However, since my season ended in February, I've only lost 8 of those 69.8 pounds (roughly 1 pound a week for the last 8 weeks).
I've read your article on weight loss plateau and it appears I'm doing everything on your list. I went from wrestling practice to mixed martial arts practice to increase the intensity. The MMA practice is a bunch of different exercises a week so I'm never doing the same thing. I've increased the length and number of times I work out but I can't seem to drop the weight as fast as I want. I also went from a 2000 calorie, high-protein diet to a 1850 calorie, even higher protein diet. The only thing I drink is water and diet green tea.
I want to be at 170.0 by June 4th, 2009. With as much weight as I've lost, is this a realistic goal to get the stubborn stomach fat to go away and finally get the abs that are hiding behind it to show?
Andrew | 04.12.09 - 1:11 am
Erika,
Go to NowLoss.com/8 for a way to lose weight without counting calories at first
Adrian Bryant | 04.11.09 - 9:25 pm
Hello. i'm 120 pounds - 18. and 5 " 3... I used to be very slim weighing at about 100 pounds a little over a year and half a go. I gained a lot of weight after i stopped training, i want to start training again, but i dont know how to go about calorie counting, and i go to school and i work. So balancing everything out what is the best method for me to get back into shape.
- I began by drinking lots of water; and multi vitamins. 15 min brisk jogs a day.-
Am i on the right track?
Erika | 04.11.09 - 3:46 pm
jeannie,
He's right - see #9 here and also remember to exercise as well
ADRIAN BRYANT | 04.02.09 - 8:17 am
I am about 12 kilos overweight and have put it on over the last 4 years. I have only eaten about 1000 calories a day during that time. My personal trainer tells me i have to increase my calories gradually each day, by eating 3 meals and 2 snacks and get my calories from the right type of foods? is this right?
jeannie | 04.02.09 - 2:39 am
Melanie Smith,
I don't think anything is "WRONG" with you - it just sounds like a normal teenager to me but then again...
I not a pschycologist so don't put too much weight on what I say but if you're trying to lose weight...
Just go to NowLoss.com
Adrian Bryant | 03.19.09 - 5:28 pm
i am 14 years old 5ft 3" and weigh 167lbs..im always depressed but try not to show it. i love to dance, even thought i only do it 4 hours out of the week. sometimes i feel kinda lifeless and dont want to do anything or be with anyone. i tend to lie to my friends to make my life sound more interesting, even though i know they would still be my friends even if i was boring, i lie anyways. i also pretend to act like a "blonde" because my friends think that's cute and funny. i don't know what's wrong with me..but can you help me figure it out?
Melanie Smith | 03.18.09 - 11:34 pm
PIRLANTAA,
Go here to get toned
Adrian Bryant | 03.12.09 - 9:05 pm
Hello again,
I am EXTREMLY soft now. I am 17 too..How long will it take for my body to get toned? My arms are extremelyy softt. It feels like a wobbleee.
PIRLANTAA | 03.12.09 - 5:18 pm
Thank you!
Amreen | 03.03.09 - 12:19 am
Amreen,
You need a more advanced weight loss plan like the one at NowLoss.com/15
ADRIAN BRYANT | 03.02.09 - 6:25 am
I am 5'0 feet tall and weigh 140 trying to get to 115-120.
suggestions?
I went to the gym today and tried to change up my work out by working at a very high intensity for 10 mintues on the treadmill, then the ellpitical, the bike and then the stair master. I hope something starts to work!
Amreen | 03.01.09 - 11:07 pm
Amreen,
What exactly is your weight & height?
Your calorie deficiets are fine but we need to check to be sure if you're eating the right amount for your weigh and height for it to be less enough to cause weight loss
ADRIAN BRYANT | 03.01.09 - 4:12 pm
I recently started working out to drop some extra weight. I started working with a trainer 3 times a week ( 25 mins 2 days, 1 day for an hour)for about a month and a half and along with that I worked out on my own for 6 days a week doing a combination of running, walking, the stairmaster, etc. for about 30-45 mintues each day. I was on a defciet of 500-1000 calories per day mostly between the range of 500-700 with the exception of 2 or 2 or 3 days out of the week when it was closer to 800-1000. I have lost only 8lbs and now I am stuck. My question is do you think that my deficets are to high (do I need to be eating more calories) or do you think its a combination of that plus changing up my workout routine? When I work out with my trainer we do different things all the time and when i work out on my own i usually hop on the treadmill and do intervals of very fast running, slowing down to walking, fast walking then running again until i get tired and i continue this for about 30-45mins, some days thats all I will do and some days I do the stair master or the elliptcal after. Please let me know what you think might be preventing me from losing more wieght. I have not seen the scale move for about 2 weeks. Also, I am about 20-25lbs from my goal weight which is also the normal weight for my height and weight. Thank you and by the way you website is awesome!
Amreen | 03.01.09 - 10:17 am
PIRLANTAA,
Canada Dry is okay sometimes but you really should try to limit it.
It may contain low or NO calorie sweetners that make you crave for high calorie sweets
Adrian Bryant | 02.22.09 - 12:44 pm
is Canada Dry okay?
The acidic watery one.
no sugar nothing in it
its like...pierrior
PIRLANTAA | 02.22.09 - 11:42 am
Gaby,
Have you tried 1-thru-5 here yet?
Adrian Bryant | 02.18.09 - 8:26 pm
Help me please. I being running on elyptical for about 3 months. Now I'm running 1 hour, 6 miles x hour and between 600 to 700 caliories x hour. I was losing, but I have not lose even 1 pound since 3 weeks ago. My actual weight is 183. What should I do now?
Gaby | 02.18.09 - 9:55 am
PIRLANTAA,
RELAX - going 100 calories over is nothing to freak out over
Adrian Bryant | 02.10.09 - 7:56 pm
If i eat 100 EXTRA calories by mistake or purpose in a day..would that make me gain weight or..?
and I work out 3 times a week..and I loose about 500 CALS.
If i come home and consume 500 CALS back in my system..does that mean I worked for nothingg?
PIRLANTAA | 02.10.09 - 6:09 pm
PIRLANTAA,
never tried too much mineral water myself but...
Spring water does wonders for me and...
It's okay to cheat once in a while
Today I sort of cheated. I had half a whole wheat bagle and about a hanful of chips. Does this mean...Ive just ruined everythingg??
and poeple say mineral water is good for you..would yyou agree? The Perrior mineral water.
PIRLANTAA | 02.09.09 - 5:22 pm
Im 16 years old.
I work out very intense everyday
Please help im confused on what i should do
BOBBY | 02.08.09 - 1:26 pm
PIRLANTAA,
As you lose weight - you'll only need to eat less calories to keep losing weight - Look at #7 again and NO...
Your body won't get used to the food you're eating but as you lose weight - YOu will have to eat a little less to sustain weight loss rate.
No eating after 6
Nothing made from dough
Rarely any junk food (chips,choco)
12 cups Organic green tea atleast a week
This is ONLY my food intake routine.
If i contunie this diet and ONLY this diet..would my body get use to it eventually and not loose any weight?
Ive been doiing this diet for almost 5 months and have lost 20 LBS. Im worried my body will eventually get use to it soon....please reply!
PIRLANTAA |
02.07.09 - 2:22 pm
After a while - YES
PIRLANTAA | 02.01.09 - 5:06 pm
Alyssa,
Make this change...
Do your 60-to-90 minute workouts only 2-to-3 times a week and...
Do 20-to-45 minute higher intensity intervals 3-to-4 times a week.
Think about like this Alyssa...
If you can do something for 60+ minutes - how intense can it be?
Do something or make what you're doing now so intense that after 20-to-45 minutes - you don't even want to think about working out again and...
I'm not saying to kill yourself working out - i'm just saying to be more honest with yourself and just work hard enough here 20-to-45 minutes will be all you need so...
Try some 20-to-45 minitue weight loss intervals and go here to see if you're working out hard enough to lose weight and another thing to do is...
Increase the amount of protein and veggies you eat within your 1000-to-1300 calories
Hi Adrian,
I've been losing weight now for about 9 months. I started at 256 lbs and I am now down to 195. I work out 5-6 days a week doing 60-90 minutes of cardio and 2-3 days a week of resistance/strength training. I consume between 1000-1300 calories a day. For the past 3 weeks I have not been able to drop any weight; instead, I've been flucuating between 195-199 lbs. I'm not sure what I'm doing wrong. My cardio work-outs I switch up all the time. I'll do circuits and go between the stair-stepper, the elliptical, the bike, and running. All of my workouts are of a higher intensity. I'd love to drop another 20 lbs by the end of April. Any suggestions?
Sorry, I forgot to add my height. I'm 5'7"
Alyssa |
01.29.09 - 11:27 am
Maria K.,
Change your routine first of all and try weight loss intervals
Maria K. | 01.07.09 - 11:22 pm
Lucy,
Actually - it is a good idea to NOT eat carbs later in the day or NOt eat many carbs for your last 2 meals by eating high protein foods and raw veggies to speed up weight loss but...
I do think that is unnecessary in your case and a weight loss strategy like is usually only needed when trying to lose your last 10-to-20 pounds.
Eating before or after workout isn't an issue when it comes to weight loss - How much you eat + how much you exercise is the main issue but...
If you need energy to finish workouts - eat 1-to-2 hours before working out and
YEs - STop drinking diet soda - See fast weight loss tip #29 to see why
Lucy | 01.02.09 - 8:55 pm
Lucy,
How long have you been in a plateau?
It should be easy for you to keep losing weight at 300 pounds.
You do know that your rate of weight loss will get slower and slower as you lose weight so no matter what you do...
Don't expect to lose your next 150 pounds in 12 months but rest assured...
You can still lose a LOT of weight at your weight this year but...
I would do #1-to-#5 here maybe the other things as well to speed up weight loss and...
For educational purposes - Look at why VLCD will or won't work for some people
Lucy | 01.02.09 - 2:07 pm
Anna,
weight loss mainly comes down to how much you eat or how many calories you eat vs. how many calories you burn so eating more or less carbs won't help much but...
Eating a higher % of protein (NOT TOO HIGH) but at least 30% protein will increase your metabolism because your body burns the most calories digesting protein and usually...
To lose the last the last 10 pounds you have to increase workout intensity, workout twice a day, and really watch what you eat and that's what this advanced weight loss plan is based on
Thank you so much for ur response.
I also wanted to ask you that since i have previously been on a low carb diet, i normally eat very less carbs, so in order to loose the last 10 pounds is it necessary to increase my intake of carbs? how will that help?
thank you so much,
Anna.
anna |
12.08.08 - 1:54 pm
anna,
at your height & weight you're only a little over 10 pounds overweight so you must also understand that since you don't have much weight to lose...
Your weight loss rate is going to be slower but in any case - you should have lost something after 2 months of hard work and from what you told me...
I think it may be a case of you eating TOO LESS so go back here and do #7 to recharge your metabolism but in most cases like yours...
Whenever someone claims to be eating low calories and working out hard enough and still no weight loss - that means you may be mis-calculating something so...
Are you sure you're counting your calories correctly? - Look at why you can't lose weight
Are you sure you are working out hard enough to lose weight? - See how hard you need to workout to lose weight and...
please stay in touch if you're still having trouble losing weight
hi,
im trying to loose weight for the past 2 and a half months.I started with 150 lbs pounds. My height is 5.3 and my weight now is
140 lbs.I lost 10 pounds in 2 weeks with SOuth beach diet by eating high protien and low carb food and no excercise.
After that i ate less than 1000 calories a day and did tread mill with interval training 45 minutes,5 days a week.I did not loose any weight at all.For the past 1 month i changed my routine and now I am doing Hip HOp Abs for more than one hour each day/5 times a week.I still havent lost ANY weight!!.Please tell me what to do.I want my weight be
between 120 -130 as i have my wedding coming up in february.
anna | 12.06.08 - 9:02 pm
Junaid Riaz,
You may be able to reverse your weight gain by looking at the best way to lose weight fast here and do you have time to do fast weight loss tip#1 here...
are you allowed to walk around the office for 10min at a time?
My job involves sitting on the computer for long hours like 15 hrs a day for five days. I have no time for exercise. I just sleep and work and eat and with these night duties now in my ninth month I have gained a lot. Hope to hear from you, Soon I hope before I die.
Junaid Riaz (ladkani77@yahoo.c | 12.05.08 - 1:32 pm
denise,
what's your weight & height now? you may have to do a more advanced weight loss plan to reach your goal and how much more weight are you trying to lose?
denise | 11.09.08 - 11:55 pm
Clarissa,
The first thing you need to do is focus on doing a weight loss plan like this and...
Go here for tighter stomach muscles and Here's some butt exercises you can try
Clarissa | 10.17.08 - 1:06 am
C | 10.05.08 - 3:03 pm
CindyLiz,
A good beginner's way to lose weight is to Look at the best way to lose weight fast
CindyLiz | 10.03.08 - 11:28 am
Tocara,
How long have you been on your current weight loss plan & how much exactly have you lost?
Depending on your answer - You may have to do #5 here
What kind of workout are you doing and how long have you been doing it?
Tocara | 09.09.08 - 9:35 am
ad | 08.11.08 - 5:37 pm
Yasmeen,
Since your lean - you can't focus too much on diet to help you lose weight - most of your weight loss from here on out will be from mainly how you exercise and as for calories - I would stick to eating a range of 1200-to-1600 calories a day to get your metabolism back up while eating only these weight loss foods and try this new workout plan to help break out of your weight loss plateau
yasmeen | 06.29.08 - 12:41 pm
yasmeen,
You're not losing weight fast enough becasue you're not overweight - i think you said you weigh between 112-121 pounds so it's going to be hard for you to lose weight because - you don't have too much weight to lose - Read why losing your last 10 pounds is hard and then...(I don't know if i showed you this already but...
Start on this plan here for losing your last 10 pounds
yasmeen | 06.28.08 - 7:17 am
Adrianna ,
Losing 35 pounds by august all depends on how much you weigh and
Go here to see weight loss foods you can eat and...
Try the fast weight loss workouts here
Adrianna | | 06.24.08 - 3:40 pm | #
yasmeen,
Have you tried changing your exercise routine?
How much do you weigh - you may be eating too few calories to and/or your metabolism has adjusted to your low calorie intake.
Please give me more info so i can figure this out
yasmeen | 06.23.08 - 8:21 am
Jeanine | 05.27.08 - 11:28 pm
Jeanine | 05.27.08 - 11:42 am
Jeanine | 05.26.08 - 9:47 pm
caitlyn,
NO and GO here to see why
is it heathly to just eat one meal aday and just drink water for the rest of the day?
caitlyn | 03.19.08 - 8:22 pm
