The Plateau

I really want this year, 2009, to be the year of HEALTH! I don't want to freak out about the bathroom scale, I want to eat right, live strong, and accomplish some long-term goals. Of course, it is always rewarding when the scale falls, but I don't want this to be my focus. If I don't make perfect choices everyday, that is okay, because life is all about living and learning. And, the inches and pounds will come off as I am making right choices.

For those of you who are frustrated because the number on the scale has stopped going down, here is a condensed article from the RealAge docs to give you some encouragement....

A stalled weight loss plan may lead to better things
You want results! You've been working out and eating healthfully, and you want to be rewarded when you step on the scale. But when the scale stops cooperating, it can be extremely frustrating, especially if you're doing all the right things, such as eating a diverse diet, watching your portion sizes, and exercising regularly.

Are you doing the right things to control your weight?

Check out these resources from the Weight Control Information Network.

If your weight loss has stalled, don't give into the temptation to quit -- or worse, to try more extreme measures that aren't good for your health, such as skipping meals or working out excessively.

A weight plateau is no reason to give up on a healthy plan. In fact, a weight plateau could be a sign that you're ready for something more challenging or engaging. So stop, take a moment to regroup, shift the focus away from your weight for a while, and consider other ways you can measure your progress. It's time to seek out greater health rewards than the bathroom scale alone could ever give you.

The Trouble with Weight Measurement

It's easy to climb on the bathroom scale every day. However, the number it displays doesn't provide the type of information you really need. Weight alone reflects neither health nor progress on a diet and exercise plan to assess your fitness progress. Changes in your body composition, such as the ratio of your lean body weight -- including muscle, bone, organs, and fluids -- compared to your body fat weight, are not reflected on the bathroom scale. Yet, some very positive shifts in your body composition may be occurring, thanks to your weight loss efforts, especially if you've been sticking to a well-rounded program of physical activity that includes strength training. Studies, like this one published in Nutrition, show that regular physical activity is likely to result in a loss of body fat weight and an increase in muscle weight. On the scale this may translate into higher numbers because muscle weighs more than fat. But physically you probably look better for a couple of reasons. One reason is that muscle is dense and takes up less room than fat, so you may be measurably smaller. Another reason is that your girth is likely being redistributed in a way that is more flattering -- away from your middle. This shift in body composition is also making your body healthier overall in ways that the scale does not measure. For example, the extra muscle is helping you burn more calories and is giving your body added strength to support your bones and joints.

There are many ways to determine if you are meeting your goals and where you want to be. Find new and different ways to measure your success and celebrate every victory with us. Each week as we "check-in", it has been so encouraging to hear about the "little" victories we are celebrating together. Let's focus on those, and, eventually, we will have reached our goal!

Remember, we are doing this for long-term health. So, note your mistakes and learn from them!!