Hitting The Wall
Have you ever been on a weight loss program losing pounds and inches, and then all of a sudden everything stopped? You’ve hit the wall. That dreaded plateau that everyone reaches sooner or later. This is the point where most people cry uncle and give up. Giving up is not the answer. You have to shake up your program to keep your body from adapting to the status quo. First things first. What’s the reason for that wall jumping up in front of you? Our bodies are very efficient at adapting. The same workout done the same way over and over will get boring, and your body will let you know before your brain does. It does this by not responding as quickly or not responding at all, despite your best efforts nothing changes. After about six weeks your body is so accustomed to your new found fitness regimen that it thinks it can slack off. Why should it work harder when it knows what’s coming next? So it just coasts along using the barest of amount of energy to perform the task. This is the time to shift into a higher gear, or cross-train. Cross-training forces your body change.
Try a different workout, or exercise a little longer, say ten more minutes each session. Bear in mind that increasing workout time should be done gradually; doing it all at once makes you more prone to injury and overuse syndromes. You can also add intervals. If you opt for intervals, you can keep the same workout, but add little bursts of higher intensity. For instance: if you’re walking, walk at your regular pace for five minutes, then walk faster for two minutes. Continuing this pattern for the duration of the workout. If you’re on the treadmill and you have the option, use the incline function. Stationary biking, pedal faster or increase the resistance, you get the idea. To get around, over, or under that wall you have to vary your program.
One other possibility is that you’re eating more than you think. Calories have a way of sneaking up on you. How many of us taste while we’re cooking? Those tasting calories add up, so do liquid ones. Some beverages are more calorie dense than their solid counterparts, be sure and check the label prior to indulging. If you’re eating less than before you started losing weight, you could be eating just enough to maintain your current weight and activity level. Therefore the calories that you are consuming are what you need to keep you where you are. To counteract this you can reduce the amount of food you eat. Keep in mind that reducing caloric intake too much can prevent you from getting the vital nutrients that your body needs. Here’s an option: if you’re taking in 1600 calories a day try dropping down to 1300 for a day then go back to 1600. Or try 1300 calories one day and 1800 the next. You’ve got to be creative. Stir things up a bit and you will see changes.
About the Author
Sandra L. Garth was born and raised in Saginaw, MI. In 2005, she was a participant in CNN’s New You Revolution with Dr. Sanjay Gupta and successfully completed a lifestyle makeover that resulted in a fifty-five pound weight loss. At the onset of the program Sandra was limited in mobility due to several forms of arthritis. After losing weight and becoming physically active again she no longer requires prescription medication. Several articles have appeared in the Saginaw News chronicling her achievement, and her story appears on the University of Michigan’s MFIT weight management website.
She holds a degree in Liberal Arts from Delta College. In 1996 Mrs. Garth obtained certification to teach group exercise and began a career as a fitness instructor. That same year, she became a member of the Lifelong Wellness Division at Delta College as adjunct faculty. In 1998 she was a recipient of the Lynn Heatley Award for Distinguished Service.
