by Carly Mayers, B.S., and Nicole Haywood, M.A., R.D.

Are you frustrated or confused because you can‘t seem to lose the last five or ten pounds? Welcome to the weight-loss plateau! A plateau can pertain to any kind of progress including sports training, work performance, corporate revenue and, yes, weight- loss. Let‘s explore the science behind weight loss plateaus and practical solutions for moving forward.

According to the National Heart, Lung, and Blood Institute (NHLBI), after six months of weight loss, most people experience plateaus because their smaller bodies require fewer calories. In order to lose more weight, you will need to revamp your activity and nutrition plan to create an energy deficit at your new, lower body weight.

Here are some suggestions:

• Celebrate your success! A plateau indicates that you have stabilized at a new body weight — congratulations! Relax, and find creative ways to celebrate: Go to the movies, buy a new suit, plan a vacation and do things to enjoy your body.

• Revise your goals. With the help of your physician or registered dietitian, evaluate whether further weight loss is warranted. Many people set themselves up for failure by setting unrealistic weight goals.

• Keep a food and activity diary. Self-monitoring is one of the strongest predictors of success with weight loss and weight-loss maintenance. Keeping detailed records of your eating and activity patterns can help you identify your strengths and weaknesses and plan for challenging situations.

• Increase the intensity, duration and/or frequency of exercise. If you‘ve been exercising consistently, your fitness level has likely improved, and you may need to ramp things up a bit to see the results you want. Experiment with short bouts (intervals) of higher intensity activity throughout your normal workout, or include an extra day of structured exercise each week.

• Try different forms of exercise/activity. Because your body adapts to exercises you perform regularly, it burns fewer and fewer calories for the same exercise over time. Mix it up with a group fitness class, strength training, or using different cardiovascular machines to get the most out of your time in the fitness center.

• Consult a NIFS Health Fitness Instructor and Registered Dietitian. These health professionals can help you evaluate your current exercise and nutrition plans and develop strategies tailored to your needs.

• Be patient and remember that plateaus are a normal, temporary part of the weight-loss process. Feel good about your accomplishments and take a break from the scale. Focus on behaviors instead of pounds and you will enjoy a healthier body regardless of weight!