Coping with Weight-Loss Plateaus
Coping with Weight-Loss Plateaus
Even if you've stuck with a diet and exercise program for lower cancer risk, you may reach a point where your progress is stalled. It's called a "plateau," and it can be frustrating. Here are some tips on what to do.
What makes people hit a plateau, even if they have been faithful to their diet or exercise routine? The reasons are complex, health experts say. In a number of different studies on weight loss in women, all dieters reported a plateau after about six months - regardless of the type of program they were following.
Why Weight Loss May Stall
Metabolism is the rate at which energy units (called calories) are burned for functions needed to stay alive, such as digestion, growth, blood circulation and healing. When fewer calories are taken in, the body adjusts to the lower level and starts to burn energy more slowly while storing more fat to avoid starvation. This adaptation has evolved over thousands of years to enable humans to survive during times of famine. If calories are reduced too much, metabolism may slow down.
"Cutting 250-1,000 calories off what you have been consuming is okay, but eating fewer than 1,200-1,400 calories per day is too little for most people," says AICR Nutrition Advisor Karen Collins, a Registered Dietitian.
"Although a cut of 250-500 calories a day will be enough to bring weight to one level, you may reach a point where you are still consuming more calories than needed to lose even more weight," Collins says. "In that case, use vegetables and fruits as substitutes for higher calorie foods, so you can cut another 250-300 calories per day."
"Dear Diary..."
Another reason why weight-loss progress may be stalled is that the amount of food a dieter is eating has crept up over time without being noticed. To keep portions in perspective, it helps to keep a daily record listing foods and beverages with amounts, calories and times eaten. A daily record can give you a realistic picture of your eating patterns and where extra calories are coming from.
Sometimes, weighing yourself too often can make it seem as though you are not losing weight. It's wise to get on the scale weekly, not daily, to check your weight, Collins advises. Hormonal changes, water retention and other variables in your daily physical condition can add or subtract pounds and give a misleading picture of how you're doing.
Remember not to set an impossible weight-loss goal. Several studies and expert panels note that a "successful" weight loss is 10 percent of the starting weight. It's unrealistic to expect to become petite if your body type is tall or large-boned.
If you feel discouraged in your weight-loss efforts, talk to someone who will encourage and identify with you. More and more studies show that positive thinking is definitely part of successful changes in health habits, including weight loss.
Exercise to Boost Calorie Burning
Plateaus may occur with fitness programs, too. To make progress with fitness, your muscles must be continually challenged by increased and different types of exercise.
Strength training is an important part of a weight-loss program. More muscle mass burns more calories. If you are already lifting weights or using resistance bands, gradually add more weight and more repetitions - enough to tire your muscles out, but not more than is mildly difficult. Work different muscle groups on different days of the week, and don't do any group two days in a row.
Changing your workout activities changes the set of muscles you are working. Less used muscles have to work harder and the amount of calories burned increases. This benefit applies not only to strengthening, but also to aerobic activity, which increases your heart rate and circulation. Try something new - such as brisk walking, jogging, dancing, or swimming. Alternate 5 or 10 minutes of slow movement with a period of faster movement, all in one workout, to create an "interval" effect.
Before making changes in your exercise program, check with your physician. AICR recommends at least one hour of daily moderate exercise and at least one hour of vigorous exercise each week.
The American Institute for Cancer Research (AICR) is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided more than $70 million in funding for research in diet, nutrition and cancer. Visit AICR’s Web site. AICR is a member of the World Cancer Research Fund International.
