So you changed your eating habits, started to exercise and the weight was coming off pretty easy. But now that the scale has stopped moving, your motivation is waning and you are frustrated. It would be so easy to stop and go back to where you started, but don’t!

The weight loss plateau is a big challenge that all dieters face. As your body becomes stronger and more efficient, it will require fewer calories from your workouts and daily routine. So what do you do?  

Make a few adjustments for the next six weeks and you can be back on track again to your goal.

• Increase your exercise intensity at least once a week. Remember this works best when you incorporate interval training (high intensity mixed with moderate intensity).
• Add in one more workout a week. If you have been exercising three times a week, let’s make it four workouts a week for the next six weeks. You can burn 33 percent more calories this way.
• Reduce stress. Stress will add on pounds by shutting down fat-burning, inhibiting new muscle growth and reducing your energy level. Exercising outdoors will reduce stress more than indoor workouts; so vary some of your workouts from indoor to outdoor.
• Makeover your meal plan. If you are limiting yourself to three healthy meals a day, switch it up to five or six small meals a day. Research has shown that if you eat the same amount of calories spread out over five to six meals, you’ll have a healthier body composition than if you eat the same calories in two to three larger meals. This will also help keep you from becoming hungry and giving in to temptations.
• Make one more small food change. Is there still one food that is standing in your way of reaching your goal? We all have one; just think about yours and get it out of your house for the next six weeks. This can make a difference in your weight loss. For example, using a lettuce wrap instead of two pieces of bread can save you 200 calories a day. This can add up to 8,400 calories in six weeks or to 2.5 pounds of weight loss!
• Don’t let frustration derail you. Success is not a straight line. Keep this in mind and don’t give up! When the weight starts to go down again — and it will with a little work — you will feel so good about yourself and what you have achieved.

For more healthy eating and exercise tips, visit GetHealthyLiveWell.org.