Your Questions About Weight Loss Plateau

by Maricela on March 10, 2013

Richard asks…

How to break a weight loss plateau?

I’ve hit a plateau in my weight loss. I’m exercising at least 5 days a week and I’ve cut out unhealthy food. I was losing 2lbs a week for a while, but now I’ve stopped. How can I break this plateau and start losing again? I’m nowhere near my goal.

Maricela answers:

Check the diet and look into HIIT workouts. It is common to lose enough weight in the beginning then hit a rough spot, you are not alone

Charles asks…

How do you get past a plateau without going into starvation mode?

I am 5’7″ 139 lbs, I eat about 1200-1400 calories a day. I have a heart condition and am unable to exercise (I am only allowed to do gentle stretching), so the only thing I can do is diet. I want to get past my weight loss plateau but I’m worried my body will go back into starvation mode. I’ve heard mildly increasing caloric intake can actually help, is this true? Has anyone tried it? Help!

Maricela answers:

This is truly a remarkable question. I hope someone answers this one!!!

Steven asks…

After you get past a plateau, do you have to continue at the same intensity?

If you increase your exercise or decrease food intake to break past a weight loss plateau, do you have to keep up the increased exercise or decreased food after you get past the plateau? I’m thinking about doing cardio 6 days a week until I break my plateau, but I don’t want to have to do that for the rest of my life!

Maricela answers:

From what i’ve read about the plateau, yes, you don’t need to do that forever…just break it by doing interval training and muscle confusion (switch it up)
http://www.associatedcontent.com/article/5552092/weight_loss_plateau_why_being_a_virtuous.html?cat=51

Chris asks…

How can I rasie my metabolic rate (weght loss) with a 45BPM resting heart rate?

I can’t seem to break my weight loss plateau. My resting heart rate is normally around 45 bpm. It usually takes at least the first mile of my morning run just to raise it above 110bpm’s. On a 2000 calorie a day balanced diet I maintain current weight or gain. Body stats are: 38 years, 5’11”, 240 lbs, 175lb lean mass. I usually run about 20 miles per week @ 9 to 10 min mile pace (average 3 miles a day). I’ve slacked off on the weight training for the last few months.

Maricela answers:

Hey there, if your resting HR is 45 and you are 38, then your max should be (220-38) 182.
I would advise you to do most of your running at around 70% of your HR, otherwise you really aren’t working hard enough
So most of your runs should be around 141 bpm.
One reason for plateuxing is your body is accustomed to running, thus it becomes more efficient and burns less calories than you used to.
Answer is to mix things up add swimming if possible or cycling to your work outs, up the milage or try running at a higher intensity once a week, like fartleling, tempo run, or hill running.

David asks…

What have you done to break a plateau?

I have been trying to break my weight loss plateau for the last 6 weeks with no luck. Any suggestions?

Maricela answers:

Change your routine, and often. Do something different every day for exercise, and try eating a little more some days and a little less on others. Your body has probably gotten used to your eating and exercise regimen, so if you keep throwing something new at yourself your body won’t be able to adjust and settle in.

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