Stuck on a Number?

[Pinkylee 7]

I complained to a friend about my latest plateau and she sent me the following.

By Jonny Bowden, PhD, CNS

When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.

1. Be a Calorie Detective

When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10.

2. Change It Up

When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like shake things up.

3. Try a Temporary Ban

Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.

4. Take Your Workout Up a Notch

Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Protein

Studies show that higher Protein diets make it easier to lose fat. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.

7. Try a Detox

Unsupervised fasting is a really bad idea, but the idea of giving your system a rest makes sense. Try a "smart fast" of nothing but fruits and vegetables for a couple of days. The added Fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.

Anyone else out there struggling with a plateau? Some of these ideas might not be best for bandsters (i.e., instense workouts for newer bandsters), but it did give me cause to change my exercise time to evenings and decrease soy consumption.

[Alicia521 0]

Good to know - I am getting adjusted today so hopefully I won't have a plateau anytime soon, but I will definitely refer back to this when I am there. Thanks Pinkylee!

[losingjusme 12]

what a great post! i havent been there yet, but now i know a few good ways to combat the plateau.

Thanks!

[Lauril 0]

I so needed these lessons today - you have no idea. I am 75 lbs down from my surgery date (5/2/06) - so doing great, but have been stuck for a couples weeks now at 215. I started my food diary this morning and I'm going workout with weights tonight. Good bye 215 !