What To Do When You Plateau In Weight Loss?

Following are some measures to break the plateau in weight loss.-
*The first thing is to find out how many calories you need. As you lose weight, your calorie needs change because it takes fewer calories to maintain your weight. So, if you want to keep losing weight, you have to gradually reduce your calorie intake. Use this Daily Caloric Expenditure calculator to determine how many calories you actually need each day. Once you have that number, you need to create a deficit -- either by dieting or exercise -- of approximately 500 calories per day to lose a pound a week.
*Track your calorie intake in a diaryl. Some people consume a lot more calories than they think. It's helpful to keep track of everything you eat and drink, even if you do it for just a few weeks. You'll have a better idea of how much you're really eating and knowing you have to record every bite and sip will make you think twice before going overindulging.
* Try switching up your running program. If you've a regular routine of, say, running at a conversational pace for 30 minutes five times a week, try adding some speed to at least one of your runs or you can increase the duration.
* Increase your mileage. If you usually go for 3-4 miles every time you run, try to make one of your runs a longer one. Start by adding a half-mile to one of your runs. Continue to increase your mileage by a half-mile until you reach 6 miles. Running longer will burn more calories and fat and build your endurance.
* Add strength-training. It can be as simple as doing 15-20 minutes of squats, lunges, or step-ups twice or three times a week. By doing strength-training, you'll burn more calories, boost your metabolism, and build lean muscle mass all at the same time.More is the lean mass or muscle mass,more is your metabolic rate.