Not Getting the
Diet Results You Want Fast Enough?
You're
exercising like you've never exercised before. You feel like
you're eating the right foods. But the weight just isn't coming
off like it did at first. What's going on?
This is
when it gets tough to do things the right way and to keep
on pushing for the results you want. There are some very real
reasons why people hit a "sticking point" both in building
fitness and in weight loss, and there are some good reasons to
keep up your hard efforts - it will pay off.
Not all weight loss
is equal
You will see this point come up in many of the articles I (and
others) write about the dynamics of weight loss. In the first
week or so, weight loss can be fairly rapid because a lot of the
initial weight loss is water loss and a loss of muscle glycogen
stores. Fat is more stubborn. In fact, it takes about 3500
Calories to burn a pound of body fat. So, the reality is, it
takes more energy and more time to burn off fat than it does to
lose the first few pounds of water weight, so do not get
discouraged when your weight loss slows down, that is the nature
of the body - it's not your fault! This will happen on any weight
loss diet and you need to adjust your expectations for a more
gradual weight loss over time, but take heart, you will now be
losing the "real stuff".
The new thinner you
needs less food
Let's say you want to lose 40-50 pounds, and you've found that
the first 15-20 pounds went pretty well, but now it's getting
noticeably harder to lose. If you're following a good weight loss
plan that doesn't lower your calories below a healthy and safe
level, once you lose about 15-20 pounds, your new body will
require fewer calories than when you were heavier because body
weight is part of what determines your metabolic rate - how fast
you burn calories. So, you're smaller and you need fewer
calories. That means the difference between the calories you need
to lose weight and the calories you need to maintain your current
weight is a much smaller gap than before. And what this means is
that when you were larger, you could get away with eating extra
foods and you could still lose weight - there was more "play" in
your diet plan. Now, there is less, and chances are you haven't
tightened up on your portions to make up for
it.
Over time, you have
"loosened" up a bit
It's pretty tough to stick to eating the right way and
exercising on a routine week after week without something getting
in your way. Over time, more and more events can interfere with
your best laid plans. And, as I said before, at first, you had
more "play" in your calorie level and you could get away with a
few extras each week and less physical activity - the weight
still came off. Now, it's going to make more difference if you
stray "just a little" from your plan. This is also true of people
who have only 15-20 pounds to lose - the last 5-10 pounds can be
the toughest because you are so close to that maintenance calorie
intake, that the extras can throw you off balance and it takes a
lot longer to lose at this point.
SO.....What can you
do?
When you've reached a
sticking point, it's time to get tough. Take a week and get rid
of the "extras" that have sneaked into your daily diet. Eat very
simply and choose foods that you can quantify more easily so it
is easier to keep track of your calorie intake.
Step up your exercise
just a little, if you can. If you've already maxed out on your
physical activity, change your routine a little. Work a little
harder one day, and take it easier the next. Try a new activity
and get out of your rut. Find a few ways to burn calories outside
of your exercise program, such as walking a little more
throughout the day, sit less, stand more....get away from the
t.v. at night.
If you haven't kept an
exercise or eating diary, now is the time. Even for just a few
days, keeping track of your food and exercise habits can help
give you the focus you need to move past that sticking
point.
For those of you who
already have your personal diet plan, if you have been following the
specific eating goals and recommendations you were given, but not
really following your eating guidelines, this is a good time to
review your eating guidelines and make sure you're getting ALL
your food groups in the right amounts......so that your diet is
truly in proper balance and sets you up for good health and good
weight loss.
Now
is the time to re-focus and recharge your exercise and eating
plan to get past your weight loss hurdle - it really will make
the difference!
"Keep it off with a
dietitian's diet!
MAIL BOX
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Dear Carolyn,
II like the recipes in your member's area and am
using many of my favorites routinely. I would like to use some of
my family favorites but don't know quite how to fit them into the
diet plan.
Thanks in advance,
Emily S.
Dear Emily:
I'm really glad you're using the healthy low-fat recipes we've
provided, and that's a great start. I have found that when I use
some of my family's recipes that I've had to modify some of the
ingredients to make them fit into a healthier eating style. A lot
of the recipes just need to be reduced in the fatty ingredients
and can be easily altered by using low or non-fat versions of
higher fat products such as using: evaporated skim milk for cream
lower-fat cheese for regular super lean ground meat for regular
ground meat - (you get the idea) The other way to modify a recipe
is to simply use less of the higher calorie, high salt, or high
fat ingredient and adding more of something else - like
vegetables to dilute the fat and calories. It takes some
experimentation. Lastly, there are some recipes that just don't
taste good at all if you change them - save these for special
occasions and realize these are something to enjoy occasionally,
but not every week. These feast foods can be part of a healthy
eating plan if you put them into proper perspective.
In the member's area, I've have written some specific guidelines
on how to figure out eating exchanges in a recipe - check that
out and it will really help you learn how to fit those recipes
into your plan. If you have a specific recipe, send it to me and
I can help you with it.
