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The numbers on the scale are not budging - no matter what you do. They were moving so fast before. What happened?

Anyone who has ever been on a diet knows about hitting a plateau. It's the barrier that comes after you've lost the initial weight, and you can't seem to lose another ounce. The plateau typically happens after six months of dieting.

Your body has a reduction in lean body mass (muscle), which can be a consequence of weight loss in many instances. There is also water loss (from glycogen stored in your body), which stops after awhile.

Additionally, your basal metabolic rate changes - it goes down, and your overall caloric needs are lower. Basically, you start burning fewer calories than before, which makes sense because you're lighter, and you're moving less mass.

However, that's not the full picture. There is a process known as "adaptive thermogenesis," whereby your body is adapting and creating a new calorie burn rate. Not good!

According to researchers at Laval University in Canada, the more weight you lose, the fewer calories your body burns at rest, and that means it becomes harder to lose weight. It can be worse if there is rapid weight loss, which makes sense, considering the accelerated loss of lean muscle mass, which burns more calories than fat.

Try the following tips to break through your plateau.

-âAcceptance and expectation management: Weight-loss programs typically produce a 10 percent weight loss. The problem is that many people don't find this acceptable. You can probably achieve the weight you want, and even reset your metabolism; however, it takes time. It won't happen in six months. You should expect a two-year process.

-âIncrease protein consumption. Foods that are high in protein slow the movement of food through the gastrointestinal tract, and slower stomach emptying means you feel full longer and get hungrier later. The evidence also suggests high-protein meals lead to a reduced subsequent calorie intake. Make sure to keep meat and poultry lean. Egg whites are a great low-cal source of protein. Also nuts, seeds, beans and legumes are super healthy, but nuts and seeds are very high in fat (although it's good fat), so limit portion sizes.

-âIt's not just numbers. There are other important factors in how you feel. Don't just focus on the weight. Do you have a little extra zip? Are you sleeping better? Feeling healthier? More energetic? You are probably continuing to benefit from your workout and diet even if you are not seeing weight loss.

-âIncrease your physical activity - a lot. You need to increase the duration or intensity of your current workout. Walk a little farther or a little faster. Walk at least 60 to 90 minutes per day, even if you have to break it up.

CHARLES PLATKIN, Ph.D., is a nutrition and public health advocate and founder of His column appears every Thursday.