This is when it gets tough to do things the right way and to keep on pushing for the results you want. There are some very real reasons why people hit a "sticking point" both in building fitness and in weight loss, and there are some good reasons to keep up your hard efforts - it will pay off.

Not all weight loss is equal
 In the first week or so, weight loss can be fairly rapid because a lot of the initial weight loss is water loss and a loss of muscle glycogen stores. Fat is more stubborn. In fact, it takes about 3500 Calories to burn a pound of body fat.  So, the reality is, it takes more energy and more time to burn off fat than it does to lose the first few pounds of water weight, so do not get discouraged when your weight loss slows down, that is the nature of the body - it's not your fault! This will happen on any weight loss diet and you need to adjust your expectations for a more gradual weight loss over time, but take heart, you will now be losing the "real stuff".

The thinner you needs less food
Let's say you want to lose 40-50 pounds, and you've found that the first 15-20 pounds went pretty well, but now it's getting noticeably harder to lose. If you're following a good weight loss plan that doesn't lower your calories below a healthy and safe level, once you lose about 15-20 pounds, your new body will require fewer calories than when you were heavier because body weight is part of what determines your metabolic rate - how fast you burn calories. So, you're smaller and you need fewer calories. That means the difference between the calories you need to lose weight and the calories you need to maintain your current weight is a much smaller gap than before. And what this means is that when you were larger, you could get away with eating extra foods and you could still lose weight - there was  more "play" in your diet plan. Now, there is less, and chances are you haven't tightened up on your portions to make up for it.

Over time, you have "loosened" up a bit
It's pretty tough to stick to eating the right way and exercising on a routine week after week without something getting in your way. Over time, more and more events can interfere with your best laid plans. And, as I said before, at first, you had more "play" in your calorie level and you could get away with a few extras each week and less physical activity - the weight still came off. Now, it's going to make more difference if you stray "just a little" from your plan. This is also true of people who have only 15-20 pounds to lose - the last 5-10 pounds can be the toughest because you are so close to that maintenance calorie intake, that the extras can throw you off balance and it takes a lot longer to lose at this point.

SO.....What can you do?
When you've reached a sticking point, it's time to get tough. Take a week and get rid of the "extras" that have sneaked into your daily diet. Eat very simply and choose foods that you can quantify more easily so it is easier to keep track of your calorie intake.

Step up your exercise just a little, if you can. If you've already maxed out on your physical activity, change your routine a little. Work a little harder one day, and take it easier the next. Try a new activity and get out of your rut. Find a few ways to burn calories outside of your exercise program, such as walking a little more throughout the day, sit less, stand more....get away from the t.v. at night. 

If you haven't kept an exercise or eating diary, now is the time. Even for just a few days, keeping track of your food and exercise habits can help give you the focus you need to move past that sticking point.

Now is a good time to review your diet and make sure you're getting ALL your food groups in the right amounts......so that your diet is truly in proper balance and sets you up for good health and good weight loss. 

Now is the time to re-focus and recharge your exercise and eating plan to get past your weight loss hurdle - it really will make a difference!

About The Author
A Personal Dietitian's Advice