Guest guest Posted September 3, 2001 Report Share Posted September 3, 2001 The 5 Secrets Of Consistent Weight Loss   by Kim Droze Senior WriterSince joining eDiets, your scale numbers have been dropping by an average of one and a half pounds a week. You’ve stuck to the meal plan, exercised regularly and sucked up the recommended 64 ounces of water a day. You think to yourself it doesn’t get any better than this. But just when you feel comfortable about your diet the scale needle stops moving! Days turn into weeks and your weight stays the same.It’s not a cruel joke. It’s a plateau... and it’s perfectly normal, says Pam , author of The Diet Trap (Lifeline Press). Renowned nutritionist... best-selling author... energy coach... host of the syndicated radio program Living Well... former wellness coach of NBA superstar Shaquille O’Neal -- ’s impressive résumé is reason enough to trust her advice for overcoming the dreaded diet plateaus. She says plateaus are simply points in your weight loss regimen where your body seems to have reached its lowest weight. Whether you are 5 or 50 pounds from your goal weight, it can happen to you, too. says even following the healthiest weight loss regimen won’t prevent you from hitting plateaus. Yes, you will most likely slam into more than one plateau while on the way to your goal weight. says it’s not unusual to hit a plateau every 12 to 15 pounds when your weight is high and every 5 to 7 pounds when you are closing in on your ideal weight. “Hitting a dreaded weight plateau when losing weight is not only classic, it is to be expected,†tells eDiets from her Orlando, Florida office. “It sounds like bad news, but it’s actually good news... a sign your body is working right and working for you. “As you reach a body fat percentage that you have been at in the past, the body attempts to adjust -- as a survival mechanism -- to keep you safe and secure at that historical weight. Metabolism will slow (the body temporarily burns fewer calories), blood sugars fluctuate wildly (attempting to get you to eat more -- and wrongly) and you will hold fluids more readily, oftentimes masking the fat loss (you can be losing fat but holding fluid).†For many, those pesky plateaus can be the beginning of the end. The disappointed dieter often gets flustered and calls it quits. “Hitting a plateau can create a sense of panic, threatening the very weight loss success just attained," says. "Getting on the scale and not seeing a sure reward of lost pounds speaks failure.“It can set the emotions reeling and justifies a feeling of, ‘If I’m not losing, I might as well be eating Oreos!’ or opens the mind up to desperate measures for weight loss such as slashing calories, cutting out healthy whole grains or downing a weight loss brew or potion. This in turn causes the person to get derailed.†You may not be able to prevent a plateau, but that doesn’t mean you can’t weather it better or break through it quicker. Straight from The Diet Trap, here are ’s top five tips for beating the plateau blues and getting your diet back on track. 1. Stoke your Metabolic Fire! Get a clear picture of what you are doing day by day and how your patterns stack up to the Metabolism Boosting Prescription (eat early, eat often, eat balanced and lean, eat bright -- and drink LOTS of water.) Have you gotten off track with the timing, balance or portions of your eating? Are you skipping meals to reduce caloric intake during the day and then overeating at night thinking that it balances out?Self-monitor. Keep a diary for a week to assess just what you are eating and how you are exercising in terms of timing, balance and portions! Even look at your water intake; dehydration will force the body to retain fluids. Drink up! 2. Seriously look at your stress! What else is going on in your life? Is the stress level too high and energy draining? The production of stress hormones may be interfering with your weight loss, adding to the plateau's sticking power. When it comes to righting the wrong of the fat-storage mechanism of stress and having all the metabolic burn you want and need, eating the right foods at the right time is the bottom line. Strategic eating keeps your body actively metabolizing the nutrients you eat. In addition, it energizes you for exercise and allows for more restful sleep -- both of which further equip the body for stress release.3. Stay off the scale! Don't assume that the scale is always a true measure of what is going on with the body. If exercise levels are at adequate levels 5-7 days a week, you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress. 4. Size up your weight picture! Do you really need to lose more weight? Are you within the recommended weight range for your body? It may be that you have arrived at the right weight and your goal needs adjustment. Is it a body image problem affected by other things in your life that are 'not right’ or ‘not enough?’Or is it a body composition problem? A high percentage of body fat -- say 30 percent -- even at an appropriate weight can mean the difference of two clothing sizes larger than someone at the same given weight who has more muscle mass and just 20 percent body fat. Remember, conditioning is as vital as your eating in changing body composition. Strategic eating and movement are the dynamic duo. 5. Shake it up! Get out of the rut and put variety into your eating and your exercise! Our bodies really do adjust to a level of fitness and caloric energy... even to the same kinds of food eaten day after day. You could be eating well, but not getting the variety mix of metabolic-boosting nutrients.You might want to add an endurance activity such as a 90-minute to 2-hour walk or hike on the weekend. It can jump-start further weight loss. Cross or interval training is also a great move, as is finding simple ways to add short bouts of activity throughout your day. Try walking hills and/or using walking poles to increase your metabolic burn. Add a 10-20 minute walk or bike ride after dinner or use an exercycle. Take an exercise class such as spinning or Pilates to help reduce stress. “There are many ways to get off a plateau, but they take effort, commitment and balance, and not giving up healthy living to take revenge on the scale," says. "It mostly takes time -- stay the course! You’ve come too far to let a plateau send you back to square one.†    Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 3, 2001 Report Share Posted September 3, 2001 Its too bad this didn't turn out better for a posting! Luckily I also received it as an email from ediets, I usually find their information helpful-even though I haven't joined them. --Crystal > The 5 Secrets Of Consistent Weight Loss >   > [unable to display image]> > by Kim Droze > Senior WriterSince joining eDiets, your scale numbers have been dropping by > an average of one and a half pounds a week. You’ve stuck to the meal plan, > exercised regularly and sucked up the recommended 64 ounces of water a day. [unable to display image]> > You think to yourself it doesn’t get any better than this. But just when you > feel comfortable about your diet the scale needle stops moving! Days turn > into weeks and your weight stays the same.It’s not a cruel joke. It’s a > plateau... and it’s perfectly normal, says Pam , author of The Diet Trap > (Lifeline Press). Renowned nutritionist... best-selling author... energy > coach... host of the syndicated radio program Living Well... former wellness > coach of NBA superstar Shaquille O’Neal -- ’s impressive résumé is > reason enough to trust her advice for overcoming the dreaded diet plateaus. > She says plateaus are simply points in your weight loss regimen where your > body seems to have reached its lowest weight. [unable to display image]> Whether you are 5 or 50 pounds > from your goal weight, it can happen to you, too. says even following > the healthiest weight loss regimen won’t prevent you from hitting plateaus. > Yes, you will most likely slam into more than one plateau while on the way to > your goal weight. says it’s not unusual to hit a plateau every 12 to 15 > pounds when your weight is high and every 5 to 7 pounds when you are closing > in on your ideal weight. “Hitting a dreaded weight plateau when losing weight > is not only classic, it is to be expected,†tells eDiets from her > Orlando, Florida office. “It sounds like bad news, but it’s actually good > news... a sign your body is working right and working for you. “As you reach > a body fat percentage that you have been at in the past, the body attempts to > adjust -- as a survival mechanism -- to keep you safe and secure at that > historical weight. Metabolism will slow (the body temporarily burns fewer > calories), blood sugars fluctuate wildly (attempting to get you to eat more > -- and wrongly) and you will hold fluids more readily, oftentimes masking the > fat loss (you can be losing fat but holding fluid).†For many, those pesky > plateaus can be the beginning of the end. The disappointed dieter often gets > flustered and calls it quits. “Hitting a plateau can create a sense of panic, > threatening the very weight loss success just attained, " says. " Getting > on the scale and not seeing a sure reward of lost pounds speaks failure.“It > can set the emotions reeling and justifies a feeling of, ‘If I’m not losing, > I might as well be eating Oreos!’ or opens the mind up to desperate measures > for weight loss such as slashing calories, cutting out healthy whole grains > or downing a weight loss brew or potion. This in turn causes the person to > get derailed.†You may not be able to prevent a plateau, but that doesn’t > mean you can’t weather it better or break through it quicker. Straight from > The Diet Trap, here are ’s top five tips for beating the plateau blues > and getting your diet back on track. 1. Stoke your Metabolic Fire! Get a > clear picture of what you are doing day by day and how your patterns stack up > to the Metabolism Boosting Prescription (eat early, eat often, eat balanced > and lean, eat bright -- and drink LOTS of water.) Have you gotten off track > with the timing, balance or portions of your eating? Are you skipping meals > to reduce caloric intake during the day and then overeating at night thinking > that it balances out?Self-monitor. Keep a diary for a week to assess just > what you are eating and how you are exercising in terms of timing, balance > and portions! Even look at your water intake; dehydration will force the body > to retain fluids. Drink up! 2. Seriously look at your stress! What else is > going on in your life? Is the stress level too high and energy draining? The > production of stress hormones may be interfering with your weight loss, > adding to the plateau's sticking power. When it comes to righting the wrong > of the fat-storage mechanism of stress and having all the metabolic burn you > want and need, eating the right foods at the right time is the bottom line. > Strategic eating keeps your body actively metabolizing the nutrients you eat. > In addition, it energizes you for exercise and allows for more restful sleep > -- both of which further equip the body for stress release.3. Stay off the > scale! Don't assume that the scale is always a true measure of what is going > on with the body. If exercise levels are at adequate levels 5-7 days a week, > you may be putting on muscle but losing fat, thus losing inches even if you > are not losing pounds. It's always a good idea to do several body > measurements to have a second objective way to monitor progress. 4. Size up > your weight picture! Do you really need to lose more weight? Are you within > the recommended weight range for your body? It may be that you have arrived > at the right weight and your goal needs adjustment. Is it a body image > problem affected by other things in your life that are 'not right’ or ‘not > enough?’Or is it a body composition problem? A high percentage of body fat -- > say 30 percent -- even at an appropriate weight can mean the difference of > two clothing sizes larger than someone at the same given weight who has more > muscle mass and just 20 percent body fat. Remember, conditioning is as vital > as your eating in changing body composition. Strategic eating and movement > are the dynamic duo. 5. Shake it up! Get out of the rut and put variety into > your eating and your exercise! Our bodies really do adjust to a level of > fitness and caloric energy... even to the same kinds of food eaten day after > day. You could be eating well, but not getting the variety mix of > metabolic-boosting nutrients.You might want to add an endurance activity such > as a 90-minute to 2-hour walk or hike on the weekend. It can jump- start > further weight loss. Cross or interval training is also a great move, as is > finding simple ways to add short bouts of activity throughout your day. Try > walking hills and/or using walking poles to increase your metabolic burn. Add > a 10-20 minute walk or bike ride after dinner or use an exercycle. Take an > exercise class such as spinning or Pilates to help reduce stress. “There are > many ways to get off a plateau, but they take effort, commitment and balance, > and not giving up healthy living to take revenge on the scale, " says. > " It mostly takes time -- stay the course! You’ve come too far to let a > plateau send you back to square one.†>   >   Quote Link to comment Share on other sites More sharing options...
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