by Amanda Allen

Created on: October 07, 2008   Last Updated: March 02, 2011

If you are following a healthy diet, and exercising regularly, you stand to lose 1-2 pounds a week. But, (and here's the kicker) the closer you get to your ideal weight, the harder it gets to drop those last few pesky pounds. As a rule, if you've gone more than two weeks without a change in your weight, you've arrived at a plateau.

What do you do when you've hit a plateau? As tempting as it may be, do not slip into a "crash diet". They are unhealthy and can wreak havoc with your metabolism. Rather, you should examine your current diet and exercise plan, to find out where you may be coming up short.

Here are some ways to help overcome a plateau.

-  Keep a food diary

Be accountable for every morsel of food that goes into your mouth. You may not think a nibble here and a bite there would make that much of a difference, but it does. It's best not to get too comfortable with your diet, because then you stop paying attention. Most people underestimate their food intake by at least 20%. Seeing the "damage" in writing helps keep you honest.

-  Eat more

Many make the mistake of cutting down on calories too drastically. This forces your body into starvation mode, where you hang on to what few calories you are eating. Your metabolism will drop and your frustration will rise.

Consume a minimum of 1,200 calories a day (men, you need at least 1,500). Any less than that, and your body may slow down to preserve itself.

-  Monitor your carbohydrate intake

You don't have to go the Atkins route, but be observant of the refined carbs that sneak in to your diet. White flour and sugar are obvious sources, but foods like salad dressing, dairy products, and some soups are loaded with refined carbs as well.

-  Become a label reader

A lot of "low-fat" products are high in refined sugars.

At mealtimes, choose a salad or non-starchy vegetable as a side dish. Opt for whole grain breads.

-  Change your workout routine

On average, it only takes four weeks for the body to become accustomed to a particular workout. On the treadmill every day? Exchange that for an elliptical trainer or stationary bike. Taking a kickboxing class? Drop that and try the stair climber instead. If you can afford it, hire a personal trainer for a few sessions.

Many do not work out hard enough. It's not only the activity that matters, but frequency, duration, and intensity play a part also. Push yourself as hard as you comfortably can, and watch the pounds fall off.

-  Drink water

Hunger is often mistaken for thirst. Whenever you feel the urge to nibble, drink a big glass of water first, and see if the urge goes away. Decaffeinated teas, coffees and sodas count toward your eight glass total, but if you choose a caffeinated drink, have an extra glass of water afterward-because caffeine is a diuretic.

Look at the big picture. You didn't gain the excess weight quickly, and it's not going to go away overnight either. Keep looking ahead, and you'll get there!

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