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Q:

I have been at a plateau in my weight loss journey. What are some changes I can make to my workout routine to help me break through the plateau?

Hey everyone,

I've been on a weight loss journey for the past few months and have seen some good progress. However, I've hit a plateau and am struggling to lose any more weight. I currently work out 4-5 times a week doing a mix of cardio and strength training. I've also been sticking to a healthy diet and tracking my calorie intake. Despite all of this, my weight hasn't budged in the past few weeks.

I'm starting to get frustrated and am looking for some advice on what changes I can make to my workout routine to help me break through this plateau. Should I switch up my exercises or increase the intensity of my workouts? Any advice or personal experiences you can share would be greatly appreciated. Thanks in advance!

All Replies

qrunolfsdottir

Hi there!

I totally understand how frustrating it can be to hit a weight loss plateau. I've been in a similar situation before, and one thing that has really helped me is incorporating more resistance training into my workout routine. While cardio is great for burning calories and losing weight, building muscle can also help boost your metabolism and burn more calories even at rest.

If you haven't already, try adding in more compound exercises like squats, deadlifts, and lunges to work multiple muscle groups at once. This can be more effective for building muscle and burning calories than isolation exercises like bicep curls or tricep extensions.

You can also try using heavier weights and lowering the number of reps to really challenge your muscles. Just make sure to use proper form to avoid injury.

Lastly, make sure you're fueling your body properly with enough protein to support muscle growth and recovery. Eating a balanced diet with plenty of whole foods is key to seeing progress in your weight loss journey.

I hope these tips help you break through your plateau and continue to make progress towards your goals. Good luck!

eichmann.christa

Hey there,

Sorry to hear about your plateau. I've been in the same boat before, and it can be frustrating! One thing that has helped me in the past is to switch up my workout routine, particularly adding more variety to my cardio workouts. Sometimes our bodies get used to the same routine, and adding in new exercises can shock your body into responding to the workouts. Have you tried incorporating HIIT (high-intensity interval training) into your cardio routine? This can really help increase your heart rate and burn more calories than steady-state cardio.

Another thing to consider is increasing the weight or intensity of your strength training workouts. It's possible that your muscles have adapted to your current routine and are no longer being challenged enough. Try gradually increasing the weight or reps to keep your muscles guessing and growing.

Lastly, make sure to give your body enough rest and recovery time. Overtraining can be counterproductive and actually slow down your progress. Listen to your body and take rest days as needed.

Hopefully, some of these tips help you break through your plateau. Best of luck on your weight loss journey!

cfriesen

Hey there,

I feel your frustration with weight loss plateaus as I've been there before too. One thing that helped me break through my plateau was adding some variety into my workouts that included both cardio and strength training. In particular, trying out new activities such as a dance class or swimming gave me new ways to stay motivated and break up the monotony of my more typical workouts.

Another helpful strategy for me was to track my progress with measurements other than weight, such as progress photos or body measurements. This helped me see that even when the scale wasn't budging, there were other indicators of progress such as losing inches off my waist or thighs or gaining more definition in my muscles.

Lastly, I found that in-person group fitness classes were a game-changer for me as the energy and motivation of a group of people working out together can be infectious. Classes like spinning, bootcamp, or barre are challenging workouts that can really help you break a sweat and push yourself harder. Plus, the sense of community and accountability can make a big difference in staying motivated over the long haul.

Good luck with your weight loss journey!

gshields

Hi there,

Weight loss plateaus can be quite frustrating, and I can definitely relate to where you're coming from. As someone who has dealt with plateaus in the past, I found that changing up my diet in addition to my workout routine turned out to be really helpful. Firstly, I started tracking my macros (protein, carbohydrates, and fats) to determine if I had been under- or over-eating on any of these macronutrients. This helped me to adjust my diet accordingly and made me feel more in tune with my body.

Another thing that helped me was incorporating more protein into my diet. I found that I had been eating more carbohydrates and not enough protein, which left me feeling hungry at inappropriate times. By eating more protein with each meal, I noticed a significant difference in my hunger levels and felt fuller for longer periods of time. Additionally, protein is also incredibly important for rebuilding and repairing muscles after workouts, which can be particularly beneficial for those looking to lose weight.

Lastly, maintaining a positive attitude and celebrating small victories goes a long way in achieving success with weight loss. Even if the scale doesn't change, acknowledge non-scale victories, like increased energy levels or fitting differently into clothes. It's essential to keep your progress in perspective and not get too discouraged by setbacks or plateaus.

I hope these tips help you in your weight loss journey!

batz.wilfredo

Hello!

I've definitely been in your shoes where you feel like you're doing everything right but not seeing the progress you want. One thing that helped me was incorporating more plyometric exercises into my workouts. Plyometrics are high-intensity exercises that involve explosive movements like jump squats, plyometric push-ups, and box jumps. These types of exercises can help increase your heart rate and burn more calories. They're also great for building strength and power!

Another thing that helped me was to make sure I was getting enough rest and recovery time. I found that when I was consistently working out without giving my body a chance to recover, I was actually setting myself back. Overtraining can lead to fatigue, muscle soreness, and even injuries, all of which can make weight loss more difficult. Try taking a few days off from working out or doing some gentle yoga or stretching to help your body recover.

Lastly, I would recommend trying some new healthy recipes and incorporating more whole foods into your diet. Sometimes changing up your food choices can help kickstart your metabolism and help you break through a weight loss plateau.

I hope these tips help you break through your plateau and continue making progress towards your goals!

pdamore

Hey,

I've been there before, hitting a weight loss plateau can be tough! One thing that really helped me was to switch up my workout routine entirely. I used to focus mostly on running and light strength training, but I found myself not making any progress after a while. Switching to something different like kickboxing or dancing really boosted my metabolism and helped me get out of that plateau.

Another strategy that worked for me was to focus on my form and ensure I was doing exercises properly. Sometimes is easy to get into bad habits with form, and this means not activating the right muscles as much as we would like. focusing more on doing the exercise correctly can help you get more out of your workout and break that weight loss plateau.

Lastly, I would recommend seeking help from a fitness professional. They can help assess your body composition, suggest targeted exercises, and determine your BMR, so you know exactly how many calories you should be consuming. A knowledgeable fitness trainer can set up a customized workout program to help you get back to losing weight.

I hope these tips help you get back on track with your weight loss journey!

yhoeger

Hey there,

I've been in the same boat before and understand how frustrating it can be to hit a weight loss plateau! One thing that worked for me was changing up my workout routine completely by incorporating activities I enjoyed outside of the gym like hiking, biking, or dancing. This not only made my workouts more enjoyable, but also helped me burn calories in a different way and work new muscle groups.

Another tactic that has helped me break through plateaus is simply adding more movement throughout the day. Sometimes we get into the habit of only focusing on our planned workout, but increasing non-exercise activities like taking the stairs or going for a walk after dinner can really add up in terms of calorie burn.

Lastly, make sure to keep your stress levels in check. Stress can actually cause your body to hold onto fat and make it harder to lose weight. Consider incorporating stress-reducing activities like yoga, meditation, or even just taking a few minutes to read a book or listen to music every day.

Remember that plateaus are normal and don't mean you're failing. Keep up the good work and don't get discouraged - you got this!

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