Tell your fat loss plateau to get lost

Fat loss plateaus seem inevitable when ever you start to experience progress in your fitness routine. Usually, it happens something like this. . .

You decide to drop calories. You avoid burgers and fries for nuts and seeds. You stay away from sweets for blueberries and cranberries and yogurt. You eat more vegetables and spinach. You eat less cake and root beer floats. You stop drinking beer and drink more water.

You start working your new "ab-contraption", and just like your doctor told you, you start to do cardio exercise. You find some activity that keeps your heart at a "target" rate for 30 to 45 minutes 3 times a week. Maybe you round out your routine with some work on the universal equipment.

Most likely, you start to feel better. You notice your clothes are a little looser. You feel stronger. Soon the pounds begin to melt away.

Then you hit a wall. No more movement on the scale. Maybe you pick up a few pounds. And it seems that nothing you do helps you get closer to your fitness goals.

There are a few reasons why you experience plateau and some ways blast past it.

- You are overtraining and have reached a level of diminishing returns. Your ability to adjust to a new routine is not the same when you start a regimen as it is weeks later. Eventually, your body needs recovery. If you don't give the body enough opportunity, your body begins to lower your metabolic rate as a form of recovery.

Take a week off of your routine. Engage in some low-intensity training. Give the diet a bit of a break. Sometimes, you have to take a step backward to take three steps forward.

- Your routine is lacking variety. Your body is an adaptive system. Eventually, your body will adjust to your new routine and your metabolic rate will lower to accommodate the changes in your routine. I used to live close enough to walk to work. I remember this man: middle-aged, obese, around the 300 lb mark. He would walk/jog around the neighborhood. I say walk/job. It was more like a shuffle.

In seven years, I never saw him lose any fat. Nearly every day, I would see him in a tank top drenched with sweat. Moving just faster than a walking pace. Never dropped a pound. Why?

Because, he never changed his routine. Vary your workout regimen. Try new exercises. Keep your body guessing. Never let it adapt. Then every 10 to 12 weeks, give yourself a week off for low-intensity activities.

- Mix up your eating habits. If you are budgeting yourself for 2000 calories a day, eat 2200 calories one day and 1800 the next. If you are eating three meals, eat less for your meals, and eat more snacks. If you are eating more than three meals, shift to three.

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