by Lisa Nelson RD

Hitting weight loss plateaus is a part of the weight loss journey. Don’t let them discourage you! Here are four areas to think about so you can overcome this hurdle and continue losing weight:

1. Too few calories:
I do not recommend dropping your calories below 1200 per day. A calorie intake that is too low interferes with your metabolism and will make your body resistant to weight loss. If your calorie intake is less than 1200, I recommend gradually increasing it. Consult a dietitian to get a more specific recommendation for the ideal calorie intake for you.

2. Exercise Intensity:
Evaluate the level of your exercise intensity. Burst training (or interval training) and cross training are very effective. Be sure to mix up your routine to keep your body guessing and constantly adjusting to the workout. This will maximize the effectiveness of your workouts and your calorie expenditure—and promote weight loss.

3. Muscle Building:
Be sure to include strength training in your fitness routine. You need to build muscle to keep your metabolic rate higher throughout the day, not just during a workout. If you are not comfortable lifting weights, consult a personal trainer to learn correct lifting technique and prevent injuries. You can use something as simple as a dynaband to start building muscle. (By the way—strength training doesn’t mean you need a gym membership!)

4. Sleep:
Shoot for 7 to 9 hours of sleep every night. Lack of sleep interferes with hormone balance and makes weight loss difficult. Here’s a post that discusses the hormones impacted by lack of sleep and steps you can take to get a goodnight’s sleep: “Prevent Weight Gain With A Good Night’s Sleep.”

These are just a few of the factors that play a role in weight loss and overcoming a weight plateau. Are you ready for a step-by-step weight loss plan to ensure meeting your goals? I’d love to work with you one-on-one. Sign up for a Mini Diet Makeover and ask for me (Lisa Nelson RD) to get started on the right path today!　

About Lisa Nelson RD:　Learn more about Lisa Nelson RD at http://www.reallivingnutrition.com/LisaNelson.aspx. Lisa is also the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com/.