You’ve been exercising regularly, your clothes are looser, people are noticing and most importantly you feel healthier and more confident than you’ve ever felt before.

A couple months go by and you notice your progress comes to a screeching halt. Hitting a fitness plateau can be frustrating, but it’s a positive sign that you are making progress in your programme. You just need to take your training and meal planning to the next level.

Plateaus often occur after your initial weight loss, and again after you can’t seem to lose those last few pounds.

These weight-loss plateaus can last several months, which can be very discouraging especially when you’ve been working hard. Hitting these plateaus is not unusual. As your body composition and weight changes, so do your nutritional and fitness needs.

Let’s look at a few reasons and ways to fix a weight-loss plateau.

You are losing muscle

When your weight goes down you lose fat, but also a small amount of muscle. Losing muscle can lower your metabolic rate and it is critical to weight loss.

Try adding a strength training programme along with your existing cardio programme to give your metabolism a boost and help you preserve and build muscle.

Your caloric needs may need to be adjusted

You may need fewer calories to sustain or surpass your weight-loss goals.

This is normally the main cause of a weight-loss plateau. Exercise burns calories, but if you are taking in too many calories you won’t overcome your plateau.

You may also be indulging in high-calorie foods more often. Track what you are eating.

You’d be surprised how the random bread ends from our children’s lunches, or treats at the office add up.

You can use various apps to help you, or even taking pictures of your meals is a great way to keep your eye on your intake.

Eating too little

Eating too little can cause you to hit a wall with your weight loss.

If you are not giving your body enough of the right foods your body will sense that it is not getting enough food and your metabolism will slow down and hold on to fat. Be sure not to skip meals or go below 1,200 calories unless recommended by your physician.

Medical conditions

Thyroid, adrenal gland, medications and quitting smoking can all have effects on your weight-loss goals. Please see your doctor if you suspect that these or any others are hindering your goals.

Accept that plateauing can be normal but does not have to be permanent. Try tweaking your diet and exercise programme, reaffirm your commitment, regain the determination you had when you began and B-Active For Life!

• Betty Doyling is a certified fitness trainer and figure competitor with more than eight years of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife