Weight plateau

Question
I have lost 40 pounds and my weight has stopped, I have not lost in a month, I find it frustrating but could it be that I will be stuck at the weight I am at and need to just tone.

Answer
Serena,

Congratulations on losing 40 pounds! I know from personal experience that it is not easy.  I also know how it feels to plateau.

I don't know what weight you are now, how old you are, how tall you are, how much body fat you have, or what your waist measurement is.

All of those factors need to be taken together in order to figure out what you need to from here.

If you haven't been doing any kind of resistance training, then you should add that in anyway.  20-30 minutes 2-3 days per week.  This will help keep your metabolism high and make you stronger.  Don't worry about bulking up.  As a woman, that's not possible unless you take steroids or something like that.  So lift the heaviest weights you can.

This will probably restart your weight loss again, without any other changes, but it will certain help you reshape your body.

Sometimes, we may need to step up the intensity (go faster; workout a little longer; lift heavier weights) of our workouts and/or change it around a little because our bodies have gotten used to the demands put on it (you could change up your entire workout every couple of weeks to keep your body engaged).

Always have variety in your fitness routine; if for nothing else, to keep you from being bored!

Also, make sure you're keeping a food journal of some sort.  This way you can look back on what you're eating and see any patterns that may be hindering weight loss.

One very common problem is not eating enough! When you step up your activity level, you must increase your caloric intake so that your body can keep up.  Check in with a nutrition or registered dietician for some more help on this.

You can consult a BMI chart for reference as to whether or not you have more pounds to lose, but a better indication is your waist measurement.  

As a woman, it should be no more than 35".  If your waist is more than that, you know you have some work to do.

Also, if your body fat percentage is more than 25-30% (I would lean more toward 25), than you certainly need to hit the weights to increase your lean muscle mass and decrease body fat.

Remember, weight loss is not about a final destination.  It will always be a journey as you figure out what works for you and what weight you are comfortable at based on keeping yourself as fit and healthy as possible.

Finally, I like to recommend a weight range.  That way, you have given yourself some room on either side of your desired weight in case of special events, injuries, or anything that would prevent you from keeping your normal routine.

If you're trying to get to 140 pounds, your weight range could be 135-145, giving you 5 pounds on either side to work with.

That is totally up to you.  I figure if professional fitness competitors can do it, it may not be such a bad idea.  Plus, it keeps us from obsessing over one number on the scale.

I hope that helps you.  Above all else, remain healthy and fit.  Your body will help you figure out where you need to be.

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