“A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you’ll fall off the wagon.”
By Debra Fulghum Bruce, PhD
(An award-winning medical writer and communications expert. An editorial consultant for WebMD, she has written more than 2,800 feature health articles for magazines)
LMOST EVERYONE REACHES A WEIGHT LOSS PLATEAU at some point in their fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight. Believable? You bet!
AFTER YOUR INITIAL WEIGHT LOSS, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down.
A WORD OF CAUTION HERE IS IN ORDER! If you have a BMI of 25 or below, such plateaus are of no value here. All the same, these strategies could serve you or others in the near future. Only if conditions warrant it. Agree or not?
BEFORE WE LAUNCH A FULL SCALE WAR against dieter’s ‘plateaus’, do allow me to give you a fast and quick overview of this article. Any objections? If ‘No’ let’s do it. Alright?
This bulleted curtain raiser will somehow might raise your expectation of the overall interesting article. To overcome this dieter’s syndrome, the following must be taken note and practiced.
- · Positive Visualization
- · Beware Of ‘Calorie Creep’
- · Accept Challenge
- · Attitude Of Gratitude
- · Laugh And Play.
Now that you have an adequate foretaste of this tiny report, let us quickly move along. Shall we?
Why not let’s start from the first and foremost strategy number one. Alright with you?
STRATEGY NO. 1. VISUALIZATION
Visualize what will happen in the future. And this is real of what will happen if you break away from this syndrome. Do have more and better reasons why you want to continue to lose more weight. What more do you want out of life?
Better still, have a vision of more and greater successes for yourself. According to Katherine Tallmadge, MA, RD, author of ‘Diet Simple’, the mind is a strong tool — use it to achieve what you want.
Let’s hear directly from Miss Katherine personally has to say on this matter. “Visualize yourself dancing at an upcoming celebration in a fabulous black dress,” Tallmadge tells WebMD, “and then apply that vision every day to stay motivated.”
While you’re imagining, remind yourself of the harsh realities: excess weight is unhealthy, as is yo-yo dieting. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop another 10 pounds before bathing suit season — which you may regain again once you stop your program.
Hello! Are you getting into this, or it is rubbing you the wrong way? Relax and take a deep breath. Just continue reading. You will be glad you did! Trust me!
STRATEGY NO. 2. BEWARE OF ‘CALORIE CREEP’
A key reason for a weight loss plateau is eating more than you think. It’s easy for portion sizes to creep up, and before you know it, you end up eating more than your plan prescribes. That’s why it’s important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by another 100 or 200 to move beyond the weight loss plateau. A word of warning though! If you are not careful you may fall off the ‘ideal weight bandwagon’ and be stuck between the wheels. Get my drift?
Happy? If ‘YES’ then let’s move down the line.
STRATEGY NO. 3. CHALLENGE
It’s easy to do something and get away with it. Feeling that you have done well is not enough by itself. Believe me, there is always an inherent danger of wallowing in a ‘plateau’ mud pit without outside assistance. Therefore here is why engaging with a support group is vital.
When you are challenged and if you achieved them, you do feel very good. On the other hand there is a danger that we may give up for fear of failure. And if we are always threatened by the fear factor, we are not going to break away from the plateau syndrome. Remember the words of Mr. Kazuo Hirai, chairman of Sony’s Group Corporation once said, ‘Failure is not really an end. It’s a reason to keep trying. Encouraged? I am sure you will be!
By the way,that reminds me it’s time to look closely at strategy number four. Shall we?
STRATEGY NO. 4. ATTITUDE OF GRATITUDE
Believe me; such a mindset is indeed useful to get dieters on track. Wise weight watchers are encouraged to look where they were before they hit the weight plateau. Then examine, this is where they are now. What they were before they experience the dread plateau? They should feel their bodies have improved and must give gratitude for everyone who has helped you to reach the plateau. The attitude of gratitude would always keep one back on track, with renewed vigor so as to get pass the plateau stage.
Oh, one last thing before I almost forgot is this last strategy number five. It may be the last but certainly not the least. Serious!
STRATEGY NO. 5. LAUGH AND PLAY.
Play is doing something for the joy of doing it. And it should be done without any useful purposes. It means going out happily to use the body you have achieved so far. For some reasons or other. It can be playing with kids, grand children or sports. Or just running around for no rhyme or reason.
You ask ‘How come?’ Simple! It’s a welcome change for the time being. Being happily engrossed in breaking away from the ‘plateau’ issue will improve the situation. It did took you time to reach plateau, it will also require you time and patience to break the plateau barrier. You only have to persist to take greater measures to slim down more.
Oh! By the way, if there is one last thing I want you to take away from this article, it is the following paragraph. Alright?
Allow me to give you the sum-up with just a short and simple précis. First of all it an accepted fact that a very effective way to overcome dieter’s plateau is through practicing positive visualization to the letter. Then do keep a vigilant eye of the infamous ‘calorie creep’. Not forgetting to accept challenge among your peers that you can and will destroy the plateau so inherent in most dieter’s fears. Moreover, be grateful to accept the humility of attitude of gratitude. And last do enjoy the pleasure of laugh and play without any rhyme and reason. Does that sound more memorable? A big ‘Yes’ if you ask me!
One the most important piece of this weight loss puzzle called ‘plateau’. Regardless, do remember that your goal is to stay relaxed. Plus not to get too worked up or overly concerned about how you are doing in destroying dreaded enemy ‘plateau’.
Just practice the strategies. Keep them in mind! Yet don’t worry about being perfect. Cut yourself some slack! There will be many times when you lose the fighting spirit, when you revert to being uptight, frustrated, stressed, and re-active in overeating-get used to it. When you do, it’s okay.
Life is a process-just one thing after another. When you lose the enthusiasm to get yourself out of this rut a.k.a. ‘weight plateau’, just start again.
As Winston Churchill once said in a famous 3 sentence speech, ‘Never Give Up! Never, Never Give Up’ and ‘Never, Never and Never Give Up’. With this I graciously end this article.
End of article.