WEIGHT LOSS PLATEAU

Two months of fruit only for breakfast till noon time, 5 x a week of 20-30 minutes jogging and 40 minutes walking. No soft drinks.... no canned or powder mix juice....2 cups of coffee a week,.... 10-12 glasses of water every day and what did i get?

For the past 7 weeks, i was so excited on losing weight especially when the scale tip rapidly moving to the left. I got so obsessed that i weigh myself 2x daily. Before i started doing the fruits only for breakfast, i weighed 180 lbs and after 7 weeks i am now 160 lbs. But alas for the past 2 weeks, the scale tip wasn't moving anymore, it got stucked in 160lbs. With the thought that my scale at home is no longer functional, i weighed myself in the big weighing scale of the grocery store near our office but it still gave the same result. I got so disappointed and i panicked.... so i did some research and discovered that i must have hit a plateau. This is the stage where the body adjusted to the new calorie intake and energy expenditure wherein it is balanced. My body no longer recognize the calorie deficit. What to do? here is what a dietblog suggested

1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing. Further: Zig-zag calculator.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT). Need help?Check out these exercise ideas.

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit. However if you want to get technical, use a nutrient calculator.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

I still have to try this out......