Powering Through Plateaus
By Laurie Greenwald Saloman | 7/17/2006


  


It's a phenomenon familiar to most people who've tried to shed excess pounds: You're so close to your weight-loss goal, and suddenly the numbers on the scale refuse to continue their downward trend.

You've hit a weight-loss plateau, and you're wondering what causes the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?

The answer probably lies somewhere in between.

Ain't Misbehavin'?
As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD "Or the three-ounce burger becomes a four-ounce burger. It's the little relaxing that does people in."

Before you start berating yourself, give yourself a break. Most likely, this slacking off happens because your weight-loss program becomes familiar, you've gotten used to eating the same foods and doing the same workout.

Recognize that you may have gotten a little too comfortable with some aspects of the program, but that you still have the power to keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies as your snacks, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.

[cololr=blue]The Body at Work
Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.

According to Michael Lowe, PhD, professor of clinical and health psychology at MCP Hahnemann University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.

Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.

Five Ways to Tip the Scale (Lower!)
The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing.

1. Increase your physical activity. This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.
2. Eat right and write. Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. You'll enjoy the satisfaction you get from seeing that you've stayed within your POINTS® range for the day.
3. Drink lots of water. This will help flush out your system if your body is retaining water. Keep a pitcher of water in an obvious spot and refill it regularly. If you're on the go, be sure to tote a small bottle with you.
4. Spice things up. Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might just stimulate your taste buds enough to keep you satisfied.
5. Get busy. Join an after-work volleyball league, attend art openings or lectures or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat and the more successful you'll be in meeting your weight-loss goal.