ATD: How Can I Get Over This Plateau?

Question:

I have been on a diet since aug. 12th and to this day I have lost 13 pounds, my trouble is now for about 3 weeks I haven’t lost a pound. I am eating a 1,100 calorie diet, I am 5’2″ and I weigh 150 now. I walk approx for 1 hour a day and do a treadmill for 1/2 hour every other day. What can I do to move these extra pounds off of me? — Angela L.

Answer:

Dear Angela,

Congratulations on your success over the past three months! Great Job!

You have reached what is known in the diet world as a plateau. You’ve stopped losing weight, temporarily, and need to adjust something to get back on your previous successful downward trend.

It sounds to me like 1100 calories is a bit too low. You could be causing your body to slow down the metabolism because it’s not getting enough food. I’m not sure how you are counting your calories, but there’s also the chance that you are, in fact, eating more than you believe you are. I had one client who thought she was eating 800 calories per day but was actually eating 1600! It’s pretty difficult unless you are weighing and measuring everything you eat. And it’s awfully tough to stay on a calorie level of 1200 or lower.

I would suggest a few things for you: First, if you aren’t keeping a food log, start keeping one. Write down everything you eat and drink every day, or log, using one of the many computer websites that let you keep a diet diary and also count your calories with their tools. Be sure you are consuming less than 1500 calories each and every day. Sometimes we slip up on a day and continue to slide for a few more days until we catch ourselves.

Second, do move your calorie intake up to 1350-1500 calories for a few weeks. You should still lose on that, although it may go slower than a pound each week.

Third, step up your exercise a bit. What you’re doing sounds great, but by now you should be able to walk a bit faster and get some more distance in during your hour than you were three months ago. If you’re strolling, be sure to make your pace more brisk, swing your arms, and note that your breathing is a bit heavier–this means you’re burning more calories. On the treadmill perhaps you can up the speed and/or put the incline a few degrees steeper.

(Of course, you should check with your physician before altering your diet or exercise program to be sure it is in line with your physical condition).

Do let us know how it goes

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Written by Laurie Beebe

About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a diet coach and life coach at www.mycoachlaurie.com