Skip Nav
Beginner Fitness Tips
Want to Stand on Your Head? A Yoga Sequence to Get You There
The All-Day Energy Tips That Will Change Your Life
Beginner Fitness Tips
The Top 5 Myths About Weightlifting That Need to Be Busted

Part One: Moving Past the Weight Loss Plateau – Fitness

Homeostasis. That is a fancy way to say equilibrium and that is what your body craves (more than salt and vinegar potato chips, really). We humans are very adaptive creatures, and our bodies work to maintain homeostasis. This is really no big deal, unless you are trying to lose weight and then it really just translates into the word the dieter dreads – plateau.

When you hit a plateau, meaning the weight, fat, and inches are no longer coming off, you need to mix it up a bit. Change your exercise plan and pay attention, really close attention to what you are eating since your body has acclimated to your current program – it knows your number, so confuse it.

Here are a few ways to change your exercise plan:

  • Try a new form of cardio exercise. If you walk, try biking. If you bike try running. If you run, try swimming. Not sure what to do? Check out these cardio workouts.
  • Try interval training. Instead of climbing on the elliptical and keeping the resistance and strides per minute the same, do the hill routine, or add sprints every 2 to 10 minutes and sprint (anaerobic exercise) for 1 to 3 minutes.
  • If strength training is not part of your exercise plan, adding it now could be the boost you need. It builds lean muscle mass, helps to strengthen bone tissue, and can help raise your metabolic rate.
  • Conversely, if you are spending 3 days a week on strength training and only 2 days doing cardio workouts, try upping the days of your cardio regimen.

If it sounds like you are trying to confuse your body, well . . . you are. By changing up your routine you might break your boredom with your workouts and your meal plans.

Stay tuned for Part Two: Moving Past the Weight Loss Plateau – Food.


Join The Conversation
Poppet Poppet 9 years
Well done everyone...I'm feeling inspired!
aimeeb aimeeb 9 years
Thanks for the tips.
JaimeLeah526 JaimeLeah526 9 years
The only thing to do is confuse your body. It's not fun at all but it works.
Spectra Spectra 9 years
When I hit a plateau during my weight loss, the pounds started melting off again when I upped my running speeds. I went from doing 3 miles at one pace to doing sprint intervals. I also upped my distance a bit too, plus I added more strength training to my routine. Worked like a charm!
Soniabonya Soniabonya 9 years
argh plateau's are evil. or the flucuation of 5lbs. ugh i hate that. it's like crawling forward, losing weight and then get smacked back with a gain. blah. i need to get back into running.
cvandoorn cvandoorn 9 years
Hahahah Renees3...good job on the .5 lb weight loss! So yeah, I hate how my body takes forever to lose weight. And I switch up my routine just about every month, and my work outs are intense. Grrrrr.
andrennabird andrennabird 9 years
UGH!! Plateau for me too!!! I hate it. But I'm not sure if I've hit a plateau or if I'm just finished with weight loss.
milly76 milly76 9 years
it's like you read my mind too as i have felt like i've recently hit a plateau. i am actually going to go to power yoga tonight to mix things up...hopefully that will help shock my system.
julibul julibul 9 years
I've been between 140-143 since November of last year, before which I had lost 8 lbs within a month. I've been trying to switch it up, but I'm still getting nowhere. So I tried to really switch it joining a sport I've never played Unfortch, after two practices I've already got muscle strains and can't do anything now!!!
Lovely_1 Lovely_1 9 years
I always try to mox up my cardio (partially so I am not bored). Monday I did ellipitcal, yesterday I did steep incline power walking, and today I will probably do steep inlince power walking and some jogging :)
angelfromlsu angelfromlsu 9 years
No...Up your weight training if you want to lbs to fall off. Fast metabolism = weight loss
Renees3 Renees3 9 years
My body must've heard me complaining! I just weighed myself: 163.5!
melizzle melizzle 9 years
Good advice... I've been stuck for a bit, but then I switched my cardio up and it's working! So glad summer's coming so that now I can bike outside, swim, etc. and all those other activities that will keep my body guessing.
TidalWave TidalWave 9 years
i dont have time to do anything else but run. i can't bike/rollerblade. not going to walk three miles. don't have any place to swim or work out (can't afford a gym). i run because it's quick and cheap. no equipment required. any other good workouts like that?
Renees3 Renees3 9 years
Did you read my mind or what? Maybe just my post haha I am Right There with this. I've been at 164 for over 2 weeks now and it's killing me. I strength train 2x a week, run 3x and my other day is ellipical, hiking or something of the like. I know I need to change it up, maybe I'll try the stair machine on my off running days. I can't stop running because I'm training for a 5K in May, but after that I can throw in other stuff on those days. I've been thinking about adding in more exercising too. I work from home, so I was thinking maybe on my lunch breaks, do a video or something (can't run outside or anything, too hot at that time of day). Is that okay? I mean it SOUNDS like it's a good idea, but I know there's got to be a point that's enough. My trainer always tells me to stay within my HR zone, so I do that mostly. I'll keep truckin away!
Average-Jane Average-Jane 9 years
Ugh. I hate it when the answer is so simple (Note: not easy... just simple). Upping cardio is the last thing I want to do, but certainly after not doing it this long my body will definitely be confused! Thanks fit sugar! -Gym Rat Jane
Best Latino Restaurant in Every State
Smoothie Recipes For Breakfast
Kitchen Weight-Loss Tips
How Do I Help Someone With Anxiety?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds