I’ve been working out for one year. I walk on the treadmill four times a week at a 4.0 incline and do Nautilus. My problem is I haven’t lost any weight in a long time: I lost 17 pounds in the first three to five months and nothing since. Could you give me some advice on how to get the weight to start going down again?
You are describing a weight-loss plateau when you say you lost 17 pounds at the beginning and nothing since. This is not uncommon — in fact, unless you continually update your program to reflect your body’s adaptation, you can almost be guaranteed to stop seeing results.
The key to getting off this plateau is to vary your workout routine with new exercises, lower your caloric intake, and increase the amount of time you spend being physically active. Try to keep up your aerobic activity most days of the week and aim for 30- to 45-minute sessions.
Also remember to progress your strength-training program by increasing poundage and/or repetitions. Adding muscle mass helps you lose weight because it offsets the metabolism-lowering effect of dieting and losing weight.
Muscle is much more metabolically active than fat; therefore, the more muscle you can add, the higher your metabolism will be.