Hitting a plateau in your weight loss is pretty common and not anything to worry about. Generally it is just a hint that it’s time to make some more tweaks to your routine. Whatever you do, do not get frustrated by the perceived drop off in progress and go back to your old habits. The only thing to do is to keep moving forward and something will undoubtedly change. Her are some common causes and what to do about them.
One thing that you need to do is look very realistically about your eating and exercise habits. You might feel like you are keeping up with everything you have set out to accomplish, but is it possible that you skipped a couple of gym days the past couple weeks, or had that extra slice of pizza a couple times? It certainly is not the end of the world to slip up or choose to overindulge, but it would point towards why you are not losing as much weight as you thought you might. Instead of beating yourself up just start back up on your plan in this moment. Moving on!
Another thing to keep in mind is that as your weight loss of fat occurs, your body might require fewer calories to keep it going. That means that as you lose weight you actually might need less food than you did before. That can be a little tough to admit but following along with what your body needs in a fuel sense means you might have to lighten up your caloric load as well. If you need to eat less calories, try cutting 100 or so from each meal. It sounds intense but that can be as easy as replacing a juice with water or not finishing that last quarter of your sandwich.
If you are adding muscle however, your body will increase its metabolic rate and you might actually need to eat more calories. Let that be your incentive to hit the resistance training as much as the cardio. You might need to switch up your exercise plan anyway, since what often happens during a weight loss plateau is that your body gets adjusted to your current workout routine and requires a boost to jumpstart its calorie burn. The good news about that milestone is that you’ve increased your fitness levels, but then you have to keep increasing them further as well.
Try breaking up your cardio by adding intervals or try mixing in some spin classes as opposed to just jogging. The weight training is a great plateau buster if you were not doing it before since you will start to build lean muscle. This will also change the way that your body looks as well. For resistance training you can use free weights and weight machines but you can also use resistance bands and medicine balls in your own home for all over calorie burn and strengthening.