Stalled Weight Loss-DON’T GIVE UP!

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Stalled Weight Loss Has your weigh loss stalled? Wondering what to do?

Every New Year you hear almost everyone say that “losing weight” is (one of) their New Year’s Resolution. Was this your resolution? How have you done?

It is important to stay motivated whether you have a lot of weight to lose or just a few pounds. Some people give up after a few months, and then there are others who persevere day after day waiting for the first glimpse of change.

When it happens, not only does the scale reflect that, but you notice the difference and so do your family, friends, and co-workers. These things help you stay motivated to keep on going until you reach your goal. But, one day, the scale stops reflecting a weight loss and the numbers stay the same.

You are still thirty (insert your number here) pounds away from your goal…and the scale won’t budge. What to do?

The first thing you must NOT do is give up. Look at this way-you may not be losing weight, but you aren’t gaining any either. Plateaus are experienced several times over the course of a healthy weight loss program. In the beginning, it comes off fast and steady because the changes are new to your body. You are increasing your metabolism and decreasing caloric intake which melts those pounds away.

Water loss accounts for about the first ten pounds of weight loss. As your body adjusts to your new physical activity, more calories are burned which results in even more weight loss. Plateaus come when your body gets used to the routine. Don’t stress…giving up will only put you back at square one.

The first thing you should do is stop weighing yourself. Throw the scale away or pack it away-out of sight for a bit. Even though you may not believe it, I’m sure you’ve heard it before (and it IS true): muscle weighs MORE than fat!

If weight training has been an instrument of your weight loss program you should keep in mind that as your muscle mass increases so will your weight. You may still be losing fat, but the weight of the increased muscle will balance everything out.

To get off of your current plateau, take a look at your diet and exercise program. If you haven’t changed your fitness routine in awhile, consider making some changes. Try something new.

If you have been doing aerobics five times a week, try switching to the treadmill, or an elliptical trainer. Muscles need to continually be challenged in order to grow.

If exercise is still a challenge, take your diet into consideration. For example, if you have been having a “free” day more than once a week you may be taking in too many calories. Go back to what you were doing when you started your weight loss program. Keep a food journal for a couple of weeks to track what works for you and what gets the scale moving again.

Remember to take it slow and change one thing at a time. When you do make a change, give it a full month, and then check the results. Weight loss isn’t easy, but it’s worth it and it is rewarding when you do reach your goal! Don’t Give Up!!!

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